Beginners Half Marathon

by Jana Allerellie, answer by Marius
(Indiana)

Beginners Half Marathon - A Real Challenge

The beginners half marathon training should ideally be stretching the distance/duration of the runs as much as possible until about 4 weeks before the actual half marathon run.

Jana sent this question ;

This is my first time to this site and I have found a whole lot of great information. One question that I do have is that, how long does it typically take to train for a race? I'm signed up for a half marathon in October, but I'm a little worried about being ready for it since it is the longest race I've run. Any tips would be greatly appreciated!

Thank you so much!
Jana Allerellie

Hi Jana, thanks for you question (I actually lived a year in Bloomington, Indiana when studying at IU )

To your question : you have plenty of time for a half marathon before that time. But there are three things you need to take care of : getting in the duration, being "fresh" on the starting line and "race prepared"

1. Getting in the Half Marathon Training Duration

Since this is your first half marathon, the finishing time will be a factor ; the duration of the half marathon would probably be (not knowing your shape at the moment) somewhere from 1:45-3 hours.

Now, in your training you absolutely need to get some sessions with this type of duration in order to be in muscular shape to get through the half marathon.

My recommendation is to alternate running and walking for at least one session weekly - where you aim to be out there for quite a good duration ; eventually you want this to be up to about 3 hours in the last period before the half marathon (with 70 % running,30 % walking eventually about 3-4 weeks before). So you keep building more and more each week until you reach 3 hours. That way you know that you can deal with that duration.

2. "Fresh" On the Starting Line

For the last 3-4 weeks before your half marathon you want to cut down the training with about 50 %. This ensures injuryfree and rested muscles going into the half marathon which is crucial to a nice run.

3. Be "Race Ready" - A Good Tip for Beginners Half Marathon

Now, you want to have a few races in your legs the weeks before. My personal suggestion is to find a 5k race about 4-6 weeks before and a 10 k race about 3 weeks before your half marathon. This will help sharpen your for the half marathon challenge.

Two races is usually enough, though more does not hurt. For the last 14 days I do not recommend any races for beginners - as the risk of small micro-tears (and increased injuryrisk) when going into the half marathon is too great.

I wish you all the best with the beginners half marathon challenge !

regards,
Marius