Now that it’s officially summer, running season is upon us! I’m currently training for a few different races this fall and thought I’d share some tips and resources to help you prepare for your next half marathon race. Although 13 miles might sound like a lot (believe me, I used to think a 5k was a big ask!), it’s actually very doable if you stick to a regular training schedule leading up to the race.
Ideally, you’ll want to run up to 4 days a week. Using the model below, an average week would include a 3 mile run, a 4 mile run, another 3 mile run, and then a “long run” that will increase in length every week (see below) until you max out at the 12 mile point. It’s particularly important to allow yourself adequate rest in between runs, so I space these out during the week and always do my long runs on Sunday mornings.
A few additional tips on rest, endurance, and race training:
- For longer races, consider running in intervals. I run my best–and fastest–races when I do a 5 minute run interval followed by 1 minute walk interval for the entire race. While it may seem counter intuitive (ie “Won’t I have a faster race if I just run the whole thing straight through?”), I find that the short resting period forces me to run at a steady pace so I don’t have to take breaks later. When I do run it’s faster, and the walking break helps to prevent injury.
- Additional activities 1-3 days a week should include yoga, stretching, cardio, and/or strength training. If it’s too hot outside and I don’t feel like going on the treadmill for a longer run, I’ll try out an intense spin class or something else that’s indoors but will still give that cardio burn and get my heart rate up so I’m gaining strength on a cardiovascular level.
- Hill or trail runs should be incorporated at least 1 run per week. Make this one of the three mile runs listed above and it will increase your endurance very quickly! High intensity interval training also will help!
- Utilize an OFF day before long runs, and a cross-training or OFF day after long runs.
- Want to map out your course? I use an iPhone app called MapMyRun” that uses GPS data to map out your run. Bonus: It gives you your distance, calories burned, and can time out intervals for you.
Sample “Long Run” Schedule
Week 8: 7 mile run
Week 7: 8 mile run
Week 6: 9 mile run
Week 5: 10 mile run
Week 4 : 11 mile run
Week 3: 12 mile run
Week 2 (Taper): 6 mile run
Race Week: 2 mile run/ 2 mile run /3 mile run /RACE DAY!!
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