Perhaps you started with a low-key 5k race–you know the running workout plan for that distance. You ran a few more and graduated to a 10k. Maybe you tackled a few ten-mile races, and now you’re thirsty for a longer race. You’ve decided to go for it and run a half-marathon.
You’ve signed up for a race in one of your favorite cities and the countdown is on. No matter what your journey has been to that first half-marathon or if you already have several under your belt, you’ve come to the right place for running workout plans. Keep reading to discover expert tips that will get you ready for your next half-marathon!
While you want to practice training at your goal race pace, the bulk of your running workout plan to going to revolve around running slower-paced miles to build solid aerobic fitness.
That being said, let’s explore three training runs that you can incorporate into your running program every week.
Mile repeats are a great way to get your heart rate up and practice your race pace–or even a little faster–while building speed, stamina, and endurance. During your first week, you’ll run three one-mile repeats during the workout. Here’s how:
That’s the running workout plan for the first week. On the second week, add one more mile repeat. On the third week, build up to four one-mile repeats. During the fourth week, do five one-mile repeats. Finally, on the sixth week, put your wheels on for some speed work and power through six one-mile repeats.
Tip: If you find the five and six-mile repeat workouts to be too much, that’s okay. Stick with the same amount of repeats you did the week before, but focus on getting faster during each repeat.
Adding this workout to your running workout plan gets you primed for race day. Rather than a typical long run that you cruise through at the same pace, in a negative split long run, you’ll speed up a bit as you go through the run–prepping your body to do the same when it’s time to race. Here’s how:
For newer, intermediate runners:
For more advanced runners:
Don’t forget to cool down with some light jogging or walking and some deep stretching while your legs are still warm!
This workout focuses on optimizing your running mechanics so you get the most out of every stride during ever run and on race day. You’ll practice each drill for about 20 seconds and run back to the start.
Finish your workout with a couple of easy miles, stretch, and you’re down! Incorporate these into your weekly running workout plan to be feeling strong, confident and prepared when you toe the line of your next half-marathon race!
Love these workout and want more? Check out our eight-week half-marathon training program and explore our full range of training plans for runners of all levels!