Things You'll Need:
- Running Shoes
- Time
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Step 1
The first step is to get yourself a good pair of running shoes. Shoes are the most important piece of equipment for running, and protecting your feet from the constant impact of running is essential. Go to your local running store or sports equipment store and get fitted for the correct type of running shoes for your feet.
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Step 2
Next, begin designing your running plan based on a 8 week (two month) schedule. You should only run the first week every other day. Start out with a 2 mile run. If you can not run the entire 2 miles, then alternate walking and running, but do not increase your run mileage until you can run the entire 2 miles without walking.
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Step 3
The goal is to increase your weekly mileage by 10% each week. So if you start out at 2 miles each run, and run Monday, Wednesday, Friday, and Sunday, that would be 8 miles. So 10% of 8 miles is 0.8 miles. Round up and that's 1 additional mile. So the next week, or week #2, you should target to run 11 miles (10 + 1 miles). This can be done by running 2 miles every other day, and one day running 3 miles.
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Step 4
Once you have passed the 2 week point, you need to start thinking about running a longer distance during one of your running sessions for each week. Once you work up to around 15 miles per week, you can start doing a long run of either 6 or 8 miles. When you are 18 miles per week, start thinking about a 10 mile run as your long run, bunched with a few low mile runs (3 and 4 mile runs) for the remainder of the week.
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Step 5
In order to finish a half marathon race, you really only need to train for 10 miles at the most. If your body is acclimated to running 10 miles at an easy pace, then you will be able to complete 3 additional miles during the race. If you have a time goal however instead of a goal of just finishing, you should definitely ramp up your millage so your long run is at least 13 miles. The 13 mile run should be done at least twice during training before the race.
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Step 6
Good luck training for your next half marathon. It is much easier than one might think, and it's a great confidence booster when you cross that Half Marathon finish line.
Comments
tnleigh said
on 7/15/2009 Great training program. It's been nearly two years since my last half and I've just started running again with the idea of doing a half in December. This looks like a very doable training program for a half-marathon!
ShannaFuentes said
on 1/26/2009 Very exciting stuff! I would love to do this. Thanks for the tips - I think I may just try and accomplish this before year end! Great article!