With the widespread growth of the half marathon, road races can now be found in major cities and rural areas across the nation. Running a half marathon and covering 13.1 miles is a major accomplishment, but that accomplishment will come as a result of a long training plan. As a general rule, most of the training plans require a minimal amount of running experience or fitness level before training for a half marathon.
Baseline Fitness
The most important component to starting your half-marathon training program is consulting your doctor for a physical examination. After completing the physical, you must possess a basic fitness level that is measured with the ability to run three miles at least three to four days per week. Another baseline fitness measurement is running 30 to 60 minutes per day for five to seven days per week. If you can't complete three miles or 30 minutes, consider training for shorter races such as a 5K or 10K.
Progression
As you start the half-marathon training program, you probably won't be able to complete the full 13.1 miles for the half-marathon. However, the training program is designed to increase your fitness level and running ability by gradually increasing the distance you can run each week. For example, the first four to five weeks of the training period add about 1 mile to the long run every week. You can use a combination of running and walking to complete the recommended number of miles as you gradually work toward completing the mileage with running.
Training Programs
While there is a baseline level of fitness for beginning half-marathon programs, there are several different levels of training programs to match the different levels of runners. Programs designed for beginning runners, for example, assume you are running 15 to 25 miles per week with a goal of running the half marathon in two hours. Intermediate runners, however, are expected to finish less than 115 minutes with weekly mileage of 25 to 50 miles. Advanced runners finish under 90 minutes with 40 to 60 miles per week and competitive runners cover more than 60 miles per week with a race time under 80 minutes.
Motivation
Regardless of your running ability or fitness level before training for the half marathon, outlining your fitness, weight-loss and half-marathon goals can keep you motivated during the training period. Focus on using your individual goals to motivate you during every workout or training run. The goals develop the mindset and train the mind for covering the 13.1 miles to cross the finish line feeling strong.
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