I wanted to start this post with the lede from the main “RUN” page of this very blog. It will make sense in just a minute.
“Read about the world of running, from a beginners’ perspective. When I started running a year ago, I learned a lot of lessons -the hard way. I had a couple mentors that did their best to prepare me for “what’s next” as I reached one milestone after another. I would have loved to be part of a greater community of beginning runners; each sharing their own experiences. Let’s make that happen, here.”
It is in this spirit of learning from one another, that I bring you my modified version of a half-marathon training plan that I read about – and followed – in 2012, to successfully reach my goal of finishing a half-marathon. I finished my inaugural run, the popular Urban Cow, Sacramento, in 2:44:20.
This plan works for people with a few miles already under their belt. If you’re running two or 3 times a week, this plan should do the trick. If you’re a stone-cold beginner, I’d suggest you begin your competitive running journey with a 5k or two.
It’s a 12-week plan, and in my opinion you’ll need every bit of the 12 weeks to ensure a safe and successful run on race day.
Cross-Train on Tuesday and Thursday. Consider biking, swimming, rowing or elliptical. I walked on some of those days. The goal is to maintain your aerobic fitness levels, while reducing the stress on your lower torso.
Speaking from experience, I struggled the most in the first two weeks, just trying to get into the rhythm and discipline of training. After that, each week had its own benchmarks, its own milestones and rewards.
Good luck, train smart, push through the obstacles and have FUN!
Let me know what your training plan is, and how it compares to this one. Leave me a COMMENT below, in the comment box.
- I’m Running a Half Marathon? (daisiesandtodolists.wordpress.com)
- My New Year’s Resolutions (halfathoner.com)
Editor's note: Photo, courtesy C. Douros