Half Marathon Beginner Training Guide (Page 2 of 4) in pdf

Half Marathon Beginner Training Guide

I CAN DO THIS

If you are aiming to complete your first half marathon event, this training program is

Rest Your muscles need time to recover and rebuild, so taking the right amount of time

for you.

to rest is just as important as the runs in this guide. In particular, it is important to rest

before and after your long run to help reduce your risk of injury.

Everyone is an individual and your base level of fitness may vary. For those who

have already been doing some running, this general guide should give you all the

Long runs Important sessions in the guide are the long runs, which progressively

endurance you will need to make the 21.1km feeling strong. If you are new to running

increase in distance each weekend. You will jump from your longest training run of 16km

and find some of the early runs in this guide a little challenging, consider completing the

to the half marathon – a big leap, but your training and inspiration on the day will see you

10km ‘I can do this’ training guide first to give yourself a base to build into the

over the line.

half marathon training.

Cross-train You can choose your preferred form of cross-training, be it swimming,

This 12-week training guide is just that, a guide, so feel free to be a little flexible with

cycling, walking, rowing or a combination. Cross-training days should be considered

it to make it work for you.

easy days that allow you to recover from the running you do during the week.

Remember this is a 12-week guide and you don’t need to go too hard, too soon – that is

Stretch + strengthen After your long Sunday run, Mondays are for stretching and

what demotivates people or causes injury. Build your way into it.

strengthening (this doesn’t mean you shouldn’t stretch on other days). Strength

training, particularly for your core muscles, is an important focus of this training guide.

Here is an explanation of the terms used in the Half marathon ‘I can do this’

Bodyweight-based activities like push-ups, chin-ups or dips are beneficial or light

training guide:

weights with high reps at your local gym.

Run The pace you run at should be comfortable. If you’re training with a friend, the two

Guide length If you have the time and don’t feel the 12 week program is enough to get

of you should be able to hold a conversation. If you measure your heart rate, your target

you ready, you can add extra weeks throughout to make it 16 or 20 weeks.

zone should be between 65 and 75 percent of your maximum heart rate.

Test The idea with the test runs is to measure your time, progress and fitness, if it suits

Distance The training guide includes runs that vary from 5km to 16km. Use those

you. Another option is to find local fun-runs at these distances to allow you to time your

distances as your guide, not as your prescription. Review the distances in the guide

race and get used to running with other competitors.

and pick courses through your local area that roughly measure up to the training guide

distances. You can use Google maps to measure courses or a GPS based app.

Half Marathon Beginner Training Guide Page 2