If you happen to’re searching for a wise coaching plan that can assist you hit your subsequent (or first)half marathon objectives, then step proper up! We’ve put collectively a plan that can will let you progress steadily over the approaching months with out pushing your harm threat. This 16 week half marathon coaching plan does assume you’ve gotten a base already, so it’s possible you’ll have to drop down the miles if you don’t.
After I ran my first half marathon, I crossed the end line and swore I’d by no means do it once more. Why? As a result of I didn’t observe any sort of coaching plan. My “fueling technique” was a handful of Swedish Fish, and I had no thought how essential the fitting gear was. Let’s simply say, I realized lots that day!
That’s why this plan is right here, to information you each step of the way in which. It’s easy, straightforward to observe, and versatile sufficient to suit into your life—even should you’re balancing work, household, and every part in between.
Between Coach Amanda’s decade plus of teaching and my very own 5 years, we imagine it is a strong plan for these with a little bit expertise and may simply be modified on your wants. After all, if you would like one thing actually customized…effectively that’s why we provide 1:1 teaching!!
One factor I at all times say about coaching is that you simply’ve received to have enjoyable. Positive, there shall be days when motivation feels arduous to return by, but when coaching begins to really feel like a chore, it’s time to change issues up.
Who’s This 16 Week Half Marathon Plan For?
This coaching plan is ideal when you’ve got been operating constant mileage for a minimum of a yr, have a selected race aim in thoughts or you’ll be able to run a minimum of 6-8 miles as a future already.
If you happen to’re a newbie or trying to run your first half marathon, take a look at our different free Half Marathon coaching plans:
Coaching for a half marathon isn’t just about masking distance, it’s the proper time to follow every part from sporting the fitting gear to testing your fueling technique and strengthening your mindset.
By race day, you’ll really feel sturdy, ready, and able to tackle 13.1 miles.
16 Week Half Marathon Coaching Plan Breakdown
Over 16 weeks, this plan will make it easier to construct mileage progressively, develop velocity and endurance, and put together for race day. It would embrace a mixture of straightforward runs, lengthy runs, and velocity exercises like intervals, tempo runs, and strides.
To maintain issues thrilling, this 16-week half marathon coaching plan will be damaged into sections so you may have a good time conducting smaller objectives in your method to 13.1 miles. These small wins will maintain you motivated and remind you why you began this journey within the first place. Let’s make this a problem you’ll take pleasure in each step of the way in which!
For these of you that prefer to examine off packing containers, there’s a spreadsheet that you would be able to obtain and even print!
This plan doesn’t offer you particular paces for the exercises or energy coaching plans, however these are included in personalized teaching plans we create. So should you want one thing tailor-made to you, attain out about 1:1 teaching!
Straightforward Runs
Do not forget that 80% of your complete weekly quantity needs to be in your Zone 2 or straightforward operating. Which means it is best to be capable to stick with it a dialog or sing your favourite track out loud throughout these runs.
Some days might really feel simpler than others and that’s okay!
Velocity Exercises
This plan does embrace a velocity exercise each week. It’s completely regular to really feel a little bit nervous about velocity exercises, they’re meant to problem you and push you outdoors of your consolation zone. They’re inserted with a gradual construct, however your physique and if it’s wildly new otherwise you’re feeling fatigued then it’s possible you’ll want to tug again.
It would assist enhance your, which may also assist together with your endurance.
A couple of key suggestions:
- Don’t over run the velocity, which means don’t attempt to go quicker than the prescribed paces and don’t attempt to do extra.
- Straightforward days have to really be straightforward so you’ve gotten the vitality to go arduous on these velocity days and future days
- The spreadsheet has hyperlinks within the far proper column to assist clarify exercises should you’re uncertain
- Count on to learn to run strides – a sneaky velocity instrument
- Get snug with Interval Exercises and be taught aim tempo operating
On the finish of the 16 weeks, it is possible for you to to look again and see simply how a lot progress you’ve gotten made. These exercises that after felt unattainable shall be a reminder of how a lot progress was made.
Lengthy Runs
On this plan, lengthy runs are schedule for Sundays, however be at liberty to regulate primarily based in your schedule. If Saturday or one other day works higher for you, that’s completely superb! These days, I’ve been doing my lengthy runs on Mondays, and have liked it.
If you happen to do transfer your future, attempt to maintain your hardest exercise and lower-body energy day a couple of days aside.
This may make it easier to to keep away from heading into your future feeling overly fatigued and may get probably the most out of it.
You’ll discover that there are a 13 and 14 mile lengthy runs scheduled, don’t let this intimidate you from attempting the plan! You realize your physique greatest, it’s okay to shorten these lengthy runs to 10 and 11 miles. Pushing your self an excessive amount of too quickly gained’t make it easier to to enhance and will improve your threat of harm.
What if I Must Change Days?
Everybody’s private schedule goes to be completely different. This coaching plan will embrace 4 days of operating.
The velocity exercise is scheduled originally of every week to offer sufficient time to get better earlier than your weekend future. You may transfer the exercises round in order that it suits together with your way of life.
However earlier than you do this, there are a few issues to recollect:
- By no means skip the weekly relaxation day
- You should have a deliberate cutback week each 4th week that can assist you get better
- If you happen to transfer the schedule round, maintain 2-3 days between your arduous exercises, together with your lengthy runs and decrease physique exercises.
What Ought to You Do for Power Coaching on This Plan?
Power coaching is a vital a part of any coaching plan- regardless of the space. Power coaching will scale back the danger of harm, enhance your general efficiency and make it easier to keep higher operating type.
No have to spend hours within the gymnasium or observe exercises which might be tremendous sophisticated. 20-Half-hour as soon as per week specializing in full physique exercises with body weight, resistance bands/weights or a mixture will just do superb. (After all, we additionally gained’t complain if you’ll be able to squeeze in additional with out over doing it.)
The primary 14 weeks of the plan, you will note 2 days of energy coaching scheduled. This shall be a decrease physique day and higher physique/core day.
Once more, like with the velocity exercises you’ll want to maintain your decrease physique exercise a couple of days aside out of your future so that you simply’re not operating on tremendous fatigued legs.
If you attain half marathon taper weeks the main focus will shift to body weight workouts and mobility that can assist you put together for race day.
What About Relaxation Days Through the 16 Weeks?
First, you’ll discover each 4th week you will note a cutback week to offer your physique time to get better and regulate. That is intentional as a result of with out that pull again, you might be simply piling on the stress and never offering time on your muscle tissue, joints and tendons to truly take up the work and get stronger.
There may also be 1 deliberate relaxation day every week, don’t skip it.
As you undergo coaching, hearken to your physique and should you’re feeling extra drained than traditional, take an additional relaxation day. It’s not price it to push by means of simply to examine one thing off of your record.
Relaxation days will be full relaxation or energetic restoration days.
- Lively restoration days make it easier to persist with a schedule.
- Similar time you’d have run, you do 10 minutes of hip mobility or foam rolling.
- It eases your nervousness about not doing something.
- REST is when the physique grows from the work you do, it’s a part of coaching.
Begin to sit up for your relaxation days and never dread them. Bear in mind that you would be able to’t give it your all in a exercise and even on race day should you’re consistently pushing on empty.
Able to get began?
👉Seize the total free 16 week half marathon plan right here >>
There may be a lot, SO MUCH, extra that we may let you know to prepare for the half marathon.
We’ve really damaged it down in to various articles, so save this web page and are available again as you progress by means of levels to get the main points.
All proper, you might be in your manner!! Bear in mind we’re right here for extra suggestions or for that customized teaching to hit your huge objectives.
