Are you searching for a half marathon training plan? The good thing is that you can build your own. All you will need is determination and to follow some good tips.
A half marathon training takes time, and if you organize your own, you can fit it into your schedule and energy. But, of course, you will also have to be the one to push yourself into doing it and not give up.
If you want to build a half marathon training schedule on your own, keep reading this article to discover how in a few steps!
Determine your goal
What is your goal for the race? Is it to finish in a specific time or just reach the final line?
If you want to go for the win, you will need a more intense training plan.
Run no last than four times a week and control your time to know how much you are improving and have a better idea if you need to intensify it.
However, if this is your first half marathon, the best idea is to keep the goal of finishing it in mind.
You can train about three times a week and try to reach longer distances to create resistance. However, don’t push yourself to the limit on the first try. Being in the first place isn’t everything.
Choose the right marathon, don’t rush
You have to give your body the time to get where you want, so you should choose a race that is still some weeks away.
Remember to keep track of your heart rate. The Health Line suggests that you can have a good idea of your maximum heart rate by subtracting your age from 220, but it is not exact. It should vary between 15 and 20 bpm (up or down).
Increase the distance gradually every week
To develop a half marathon training schedule that is safe for your muscles:
- Increase the distance by not more than 10% per week.
- See how long you have until the race to determine how far you should go in your first week.
- If you are a beginner runner, make a few stops to breathe and hydrate, but try to push yourself a bit more, at least at the end of the week.
Keep track of your progress
A good motivation is to keep track of your progress. Whereas it is the distance or time, it will make you feel better to see how you have improved every week of your half marathon training and give you more strength to keep going.
Maintain a healthy diet and stay hydrated
A half marathon training plan will demand a lot from your body, so keep a healthy meal plan and drink a lot of liquid to prevent strains and injuries.
You don’t want to end up missing the chance to run because you didn’t take care of your body internally, right?
If you liked our tips, be sure to read some other articles on our website to prepare yourself even better for your goals!