Pre training
Before you start your half marathon training you
should be able to run for at least 30 minutes. If
you’re a total beginner to running, ease into it slowly. Distance and speed are less important at this
stage - its all about developing a good aerobic foundation and strengthening your body for running.
Start by alternating between jogging and walking
until you can run for 30 minutes without stopping.
Training
When you’ve built up to 30 minute runs, start to
increase your mileage gradually each week. Your
total weekly mileage should not increase by more
than 10% from week-to-week. Work your way up
to completing a run of 10-12 miles, this distance is
enough to prepare you for the 13.1 mile distance.
Plan in 3 to 4 runs a week, including 1-2 short runs,
1 longer run and 1 short run interspersed with 1 minute sprint intervals. In the final 2 weeks you should
taper off, decreasing your distances to allow your
body to recover and gain strength for race day.
Strength training should also be implemented into
your training plan - a strong core and legs will help
you maintain integrity during longer runs, may increase your speed and certainly help in preventing injury. Body weight exercises are ideal - think
squats, lunges and planks.
Recovery
Recovery days are just as important as training
days. It’s important that you don’t run everyday.
Your body needs to rest in order to get fitter and
stronger.
And finally, focus on eating plenty of nutritious
foods and keeping well hydrated throughout your
training and do lots of stretching to make sure
you’re on best form to enjoy your training days and
the big race day.