How to Train to Run a 10-Mile to Half-Marathon Race

Some runners don't seem to be able to get going until about four or five miles into a 10K - when the race is nearly over. For these runners, the ideal race range spans from 10 miles to a half-marathon.

Difficulty: Moderately challenging

Instructions

Things You'll Need:

• Running Bras
• Running Clothes
• Running Shoes
• Running Socks
• Running Sunglasses
• Running Books
• Running Foods (gels And Bars)
• Running Watches
• Jogging Strollers
• Running/sports Drinks

1. Decide on a goal. First-timers should be concerned with running smart and strong, not with running for time.

2. Build a base of mileage, from 25 to 30 miles per week. Include one long run per week, from 8 to 12 miles.

3. Increase 10K training by 10 to 25 percent to get ready to run a half-marathon.

4. Do some running at your desired race pace (tempo running) if you are intermediate to advanced.

5. Start strength and speed training, if you are experienced. This includes hill training, tempo run, fartlek ("speed play" in Swedish), and interval running (see related eHows).

6. Run some shorter distance races for experience. This would be, for example, a 5K or 10K before a 10 miler, and a 10K or a 10 miler before a half-marathon.

7. Refuel for any runs or races over one hour. Research carbohydrate drinks and other sports foods for both training and racing.

Tips & Warnings

• Pay attention to race principles, such as tapering (cutting back in training before the race), peaking (being ready for the race), pacing and recovery (the longer the race, the longer the recovery).
• Warm up and cool down, including stretching, for every workout.
• Consider using a heart rate monitor, especially for speed and strength training.
• Find a partner or a running group to train with.
• If you have any condition which would impair or limit your ability to engage in physical activity, please consult a physician before attempting this activity. This information is not intended as a substitute for professional medical advice or treatment.

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