So, you’ve decided to run your first half marathon. Or maybe you’re just thinking about the idea of one as a future goal. If you’re not a regular exerciser, the idea of getting from the couch to a half marathon and crossing the finish line can sound overwhelming.
But–it doesn’t have to be. You simply need to dedicate time to your goal, keep yourself motivated, and commit to a half marathon training plan. At The Run Experience, we’ve got you covered. Here’s a half marathon training schedule that will take you from the couch to your half marathon starting line on race day.
Running a half marathon requires a base-building phase if you’re new to the sport or returning after a layoff. This phase will slowly acclimate your body, help you stick to a training schedule, and give you time to find some cool places to run. Your weekly mileage can stay low as you gradually build up. Using methods such as walk/run/walk is a great way to use short stints of running with a walking recovery built in.
Here at The Run Experience, we have two programs to guide you from ground zero with the Beginner Running Program and the 30 Day Challenge. Both programs are available in our app as a Premium member with full schedules, video instruction, and a running community who is right in there with you. As a beginner, having access to our coaches for your questions can be a particularly valuable tool as you go from couch to half marathon.
Remember, as tempting as it is to jump in head-long and pile on the miles right away, that’s a recipe for disaster. Burnout and injury will most likely catch up to you quickly. Better to start off slowly and surely with those gentle run days, cross-training, and recovery days to ensure the longevity of your new challenge.
As a first-timer, plan for 12 to 16 weeks of training from start to finish. This will allow you to build your endurance, strength, and confidence for the first 4-6 weeks, then complete the eight-week half marathon training plan to bring you right up to race day.
The important things to focus on as you get started (and what you’ll learn in our programs) are:
As a beginner runner, you’ll need to learn how to listen to your body. Some aches and pains are expected, but if you are having nagging pain that doesn’t go away or pain that is affecting your running form, take action. Use your rest days to focus on injury prevention techniques such as mobility drills and foam rolling, proper hydration and nutrition, and getting quality sleep.
If you’ve been prone to injury in the past and you know you want to build a self-care routine, we even have an Injury Prevention Series to teach you how to injury-proof all the important areas of a runner’s body—the hips, knees, and ankles being the most common areas. Just check it out in the app!
No matter your fitness level, start at a point that your body can handle. If you’re not sure what’s right for you, experiment. Before even looking at what “Day One” of your half marathon training schedule looks like, just go outside. Try running for 30 seconds followed by walking for a minute. Too easy? Too difficult? Adjust each interval as it feels appropriate for you. Don’t forget that it can vary from day to day, as well. Some days it might feel like your feet weigh 10 pounds each, and other days you might feel light as a feather. Such is the nature of running!
Try this follow-along workout from Coach Holly when you’re starting out. You’ll get a good warm-up, lots of walk breaks, and beautiful scenery to look at along the way. You’ll also get motivational coaching cues during the times you feel like quitting and finish up with a proper cooldown at the end.
It’s important to point out that training for a half marathon isn’t just about getting the miles in all at the same pace. In order to facilitate strong muscles and prevent injury, you need to incorporate specific quality workouts such as tempo runs, hill workouts, and speed work. By spending time running at different speeds you’ll tap into different muscles to prevent fatigue, practice charging up gradual inclines, and prevent the boredom of repetitive slow runs. You’ll see these speed workouts built into our Half Marathon Training Program, and Coach Nate will be there to explain the purpose and procedure.
If you’ve looked at couch to half marathon training programs for beginners in the past, chances are you’ve seen X-train or Cross-train listed on there. But what exactly does that look like, and why bother including it in your half marathon training schedule? For us here at The Run Experience, it means including strength training and mobility work.
Bodyweight strength movements such as lunges, push-ups, and core work will all help fortify your body for the impact of running. They’ll also help you learn to move with control and stability through an exaggerated range of motion. When you’re leaning forward in a lunge, you’re building strength through the same movement patterns as running, but with a greater range. The movements will also help build hip strength, midline (core) stability, and better posture, which will allow you to run strong and tall even during tough speed workouts or long distances.
All of these workouts are built into our Half Marathon Training Program, so you won’t be overwhelmed with trying to figure it all out on your own.
Once you’ve committed to running a half marathon and picked up your new running shoes, it’s time to sign up for a race. Before you pick a program for the half marathon distance, spend one to three months developing a good athletic base, as outlined above.
Once you’re up to 15 to 20 miles a week, pick a race that’s at least eight weeks from the time you start your training. Once you’ve signed up, it’s time to get started with a half marathon training plan.
There is no shortage of half marathon training programs to choose from, but we strongly believe we at The Run Experience have a first-class training program for half marathoners. It will get you to the finish line with the results you want. Here are just a few of the things you join us as a Premium member:
We’ll dive into the first week of our eight-week Half Marathon Training Plan here so you can see how we organize our training to include running, cross-training, and mobility throughout the week. In the app, you’ll get a video with full details for each day of training.
Remember, if your fitness level isn’t quite ready for this plan, then we still have tons of resources for you! Once you’re a Premium member in the app, you can explore the 30-Day Challenge or the Beginner Running Program we mentioned earlier. Both programs will help you build the base you need before tackling the longer distances.
Whew, that was a busy week! Keep up the momentum and take out the need to plan all the elements of your training by yourself. Download the mobile app and take advantage of our Half Marathon Training Plan to go from couch to half marathon today!