Half Marathon Training Plan for Women
How to Prepare for a Half Marathon?
If you plan to run a half marathon then training is vital. You need to be sure that you are prepared for the challenge ahead of you. The best way to do this is through following a proven training program.
This article will give you an overview of one commonly used half marathon training plan for women, complete with tips on how to maximise your results and what to expect along the way.
The Half Marathon Training Plan at a Glance
The schedule below includes weekday runs, weekend long runs, some recommended cross-training days, plus three rest days within each week. You can switch around your weekend activities as you see fit – just be sure not to do any hard running the day before or after your long run. NOTE: *indicates an interval workout, which is explained in detail below.!
Sunday: Rest day or easy cross-training (such as walking).
Monday: Run 1-2 miles easy to loosen up; then 3 miles at a comfortable pace (with the last mile faster); then follow with 4 x 100m stride outs Monday at five minute intervals; finish with 1-2 miles cool down.
Tuesday: Run 2 miles easy; followed by 5 x 400m strides Tuesday at 10 minutes intervals; run 2 more miles Tuesday at a comfortable pace (or for distance if you must); cool down with some slow jogging.
Wednesday: Off day / rest day or easy cross-training.
Thursday: Run 1 mile easy to warm up; then 5 miles at a comfortable pace (with the last 2 miles faster); cool down with some slow jogging.
Friday: Off day / rest day or easy cross-training.
Saturday: Long run – 4-5 miles at a comfortable pace.
Sunday: Rest or very light cross-training, such as walking.
If you need to do more running that week then feel free to tack on an extra day of rest before your long run and/or add another half hour of cross training. Or switch around days for variety’s sake. Here’s what you can expect during each phase along the way, plus how much time you should be dedicating to training (in hours per week).
Benefits of Half Marathon Training Plan
Learn what you can do to maximise your results.
1) Build Your Endurance
As this program gets longer you’ll gradually build up to running 18 miles by race day. You will feel more comfortable running for a longer period of time, which will allow you to finish stronger and prevent injuries due to fatigue. And that’s not all – as your endurance increases you’ll be less susceptible to problems like side stitches and cramps because your body has become accustomed to running long distances. This can also help improve your speed since it enables your muscles to work more efficiently.
2) Increase Aerobic Capacity
To keep pace with increasing mileage you need higher volume of oxygen delivery throughout the run. Over time this means increased capacity for aerobic energy production, which translates into faster times in the 5k and 10k as well.
3) Build More Muscle
As you train for a half marathon, your body will have to adapt by building more muscle. When you’re frequenting the weight room in addition to running outside, then your muscles will become much stronger and more defined – which means that completing everyday tasks such as carrying groceries or pushing a vacuum cleaner up the stairs will be easier.
4) Improved Mental Toughness
Running is not always an enjoyable experience for many people, especially when you start out and it feels like your lungs are going to explode. But if you stick with it and remember why this is something that’s important to you, then eventually it’ll get better and never be as difficult again. The mind-muscle connection becomes stronger every time you lace up and put one foot in front of the other. Plus, when you complete your first half marathon and look back at what you’ve accomplished then you will be even more motivated to run another – and succeed.
5) Prevents Injuries
When training for a half marathon there’s an added benefit of lessening your risk of injuries such as runner’s knee and IT band syndrome by strengthening your hips and legs through strength training. This program includes four off days per week which can be used for rest or cross-training (such as yoga), but ideally you’ll want to mix it up with both running and something like cycling or swimming in order to build up different muscle groups which reduces the chance that one area will become overused and injured.
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