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Please be safe, consult with your
physician before beginning any
new fitness plan.
This is a great plan if you’ve run for at least a year, and are able to run 5 miles at a time. You average about 15 to 20 miles a week. You have finished a 5-K, maybe even a 10-K. Now you want to challenge yourself with a longer race. You are not quite ready for a marathon.
If you are just starting out, and don’t yet run 5 miles at a time, no problem. This is a great plan to start after you’ve first prepared for a 5k or 10k run. So start with a beginner 5K plan, and then work into this plan. You can reach your half marathon goal!
As a beginner, you’re going increase your weekly mileage and long run, which increases your endurance. You’ll need to be able to run for more than 2 hours to complete a half marathon. Long runs should be run at an easy pace, about 1 minute per mile slower than other runs. These runs are called Long Slow Distance, LSD. Sustained pumping of the heart, arteries, and veins become more efficient in transporting the blood, which allows the lungs to absorb oxygen more efficiently. When muscles ae pushed to their limits, as in a race, they will respond better and work longer because of this strengthening of the circulation system.
|1||Rest||3 miles||3-4 miles||Rest||3-4 miles||3-4 miles||Rest|
|2||Rest||3-4 miles||3-4 miles||Rest||3-4 miles||4 miles||Rest|
|3||Rest||3-4 miles||4-5 miles||Rest||4-5 miles||5 miles||Rest|
|4||Rest||3-5 miles||4-5 miles||Rest||4-5 miles||6 miles||Rest|
|5||Rest||3-5 miles||4-5 miles||Rest||3-5 miles||7 miles||Rest|
|6||Rest||3-5 miles||4-5 miles||Rest||3-5 miles||8 miles||Rest|
|7||Rest||3-5 miles||4-5 miles||Rest||3-5 miles||9 miles||Rest|
|8||Rest||3-5 miles||4-5 miles||Rest||3-5 miles||10 miles||Rest|
|9||Rest||3-5 miles||4-5 miles||Rest||3-5 miles||11 miles||Rest|
|10||Rest||3-5 miles||4-5 miles||Rest||3-5 miles||12 miles||Rest|
|11||Rest||3 miles||4-5 miles||Rest||3-5 miles||6 miles||Rest|
|12||Rest||3 miles||2 miles||Rest||2 miles||Rest or Race||Rest or Race|
Remember to stretch major muscle groups after running. Include: calves, hamstrings and quadracep muscles.
Nutritional needs will change as you increase your long run. Make sure to stay hydrated and consider fueling with a sports gel after the first hour of running.
Race Day Tips:
Eat a good breakfast. Arrive early to the start, so that you can walk around and use the bathroom etc. Start slow and pace yourself. Drink at all the water stops. Relax and have a good time!