Home Running Half Marathon Training Schedule: Transition from the 10K to Half

Half Marathon Training Schedule: Transition from the 10K to Half

15 min read

You’ve determine it’s time to sort out 13.1 miles. Maybe as a result of a buddy talked you in to a loopy race trip journey or possibly you’ve accomplished some 5k’s and 10ok’s, now you need a complete new problem.

Either means this half marathon training schedule is designed to assist you construct the mileage in your legs in a protected means and cross the end line feeling robust. This plan doesn’t give attention to crushing your time, however on having fun with the entire technique of running!

The half marathon is my favourite distance.

It’s nonetheless difficult sufficient that I’ve to keep common lengthy runs and technique in my training, but doesn’t require the dedication and bodily stress of a full marathon. I can simply full a number of races over the span of a 12 months, and run them for enjoyable or in an all out effort to obtain a PR with devoted training.

Not keen on the tips, then simply click on right here for a printable version of the training schedule!half marthon training plan

If you’ve gotten a stable base, it’s comparatively simple to transition from the 10ok to the half marathon with an extra 8-12 weeks of training.

10ok Vs Half Marathon Training

How rather more do you want to run?

Many runners can get by on minimal training for a 10ok race. It’s a distance that’s doable should you’ve skilled for a 5k or have been running casually for awhile. However, should you check your limits for a half marathon with out correct training, you’ll be in a world of ache and in danger for harm.

Days Per Week
A 10k training plan that goals for a sub-60 minute race may need you run 4 days per week with an extended distance of 6-7 miles, maxing out at about 20-25 miles per week. Meanwhile a primary time 10Ok plan may simply be achieved with simply 3 weekly runs!

A half marathon training plan typically prescribes 4-5 days of running per week, with lengthy runs ranging from 12-15 miles, maxing out round 40-50 miles per week.
(Note: first time half marathon runners don’t NEED to do a long term of over 10 miles.)

Each runner is completely different, however the normal expectation needs to be a rise in weekly complete mileage, which can assist you on race day to have the mixture of velocity and endurance to hit your aim.Lululemon10K

Differences in Training Plans
Most 10Ok plans will embody velocity workouts, so the essential distinction with a half marathon plan is that intervals turn out to be longer or you may additionally be taking part in with tempo runs, development runs and aim tempo miles.

Additionally since you’ll be including in additional miles, you’ll completely want to get on board with TRULY simple runs. Low Heart Rate training is useful for a lot of new runners to study that simple feeling.

What you need to know to make the leap from the 10K to half marathon! #runchat #halfmarthon Click To Tweet

Cross Training
In half marathon training, you’ll additionally want to be extra diligent about issues like glute strength, hip stretching and overall strength training. A stronger body won’t solely enable you to deal with the miles, however to improve your endurance and velocity.

You’ll see in the half marathon training plan beneath that each one of those parts are woven in to your week. Which makes the subsequent part essential! You have to embrace restoration and start treating your self like an athlete.

Mobility and Recovery Become Even More Important

With fewer relaxation days between workouts, extra intense training periods, and elevated mileage, accidents can happen throughout half marathon training should you don’t observe these tips.

Strength and restoration days are included in training applications for a purpose. Your body wants them! You will not be the one particular runner who can skip them. We’ve all tried and the outcomes are the identical, knee pain, IT Band issues and fatigue.Compression boots for running recovery at Denver Sports Recovery

Recovery days enable muscular tissues to heal and assist forestall accidents. If you possibly can’t bear the considered not sweating for a day, then go for an active recovery day.

As your distance will increase, your muscular tissues will want to study to carry out for longer durations of time to preserve you going at the tempo you need. But greater than something, you want to take into consideration your training otherwise.

  • Don’t put intense days again to again
  • Don’t do greater than the training plan recommends
  • Embrace relaxation days so you possibly can go laborious on speed workout days
  • Embrace the thought of simple running as a method to increase your endurance
  • Spend extra time strolling basically to add time on ft
  • Practice fueling and hydrating extra on long runs
  • Learn how to fuel for race day vs training

Injury Proof Your Body

As famous beforehand, a key a part of half marathon training is including in a number of key moments of strength, flexibility and mobility. You can add many of those to your heat up, to your strength training day or just do them in the night as you’re winding down for the day.

5 minutes each day will web you BIG outcomes.

Not being injured means constant training, which implies having the race day you need!

Can You Base Your Goal Half Time On Your 10ok Time?

While you possibly can actually make a calculated guess on your predicted half marathon time primarily based on a latest 10km race, there are extra correct methods to decide your aim time.

A whole lot of parts go into choosing a finish time:

  • present stage of fitness
  • harm historical past
  • running historical past
  • race course
  • race objectives

It’s simple to decide a aim of wanting to finish under two hours, however possibly that’s too aggressive on your first since you haven’t had an opportunity to put in sufficient miles.

Or maybe you’re promoting your self quick and needs to be aiming for beneath 1:45. The greatest means to decide a half marathon tempo that gained’t have you ever hitting the wall or running beneath your talent stage is to follow discovering your common running tempo.

  • Pick a constant route you possibly can run each few weeks that’s comparable to your race course
  • Keep the run simple and watch your HR
  • As your fitness improves your tempo ought to drop whereas your HR stays the identical
  • A couple of months in you’ll have a stable base and might start to add in velocity work
  • Try including in 1 mile at your aim race tempo to an extended run every week
  • If it’s an inexpensive aim tempo, you have to be ready to proceed building these miles at aim tempo

Printable Half Marathon Training Schedule

This Half Marathon Training Plan is designed to assist you transition from the 10Ok to half marathon feeling robust and healthy! Remember that every new distance is an automated PR, so as a substitute of worrying about crushing it the first time round, give attention to ending.

Then you’ll have a baseline on which to construct your subsequent half marathon aim!

Click right here for a printable version of the schedule! Otherwise you possibly can pin the following picture to reference anytime and should you’re in search of a Sub Two Hour training plan head over here.first half marathon training plan

This plan doesn’t offer you tons of workouts or particular strength training plans, however these are included in personalized teaching plans we create. So should you want one thing tailor-made to you, attain out!

Have extra half marathon training questions? Let me know!

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