Why-and How-You Should Run Your Best 13.1 A solid half marathon training plan should have these four things: cross-training days, a long run that’s at least 10 miles, a rest day immediately following your long run, and a taper. Now that you’ve chosen your half marathon, it’s time to settle on your training plan. How Do I Choose the Right Half Marathon Training Plan? If you gradually build to being comfortable on long runs of 10 or 11 miles, you’ll have what it takes to go 13.1 on race day.
Ehat to wear for half marathin weather calculator full#
The most important part of your training is a weekly long run at an easy “conversational” pace-meaning you can speak in full sentences throughout the run-that gradually increases in distance, week over week, to build your strength and endurance. Then, you can work your way up to a 3-mile run on the weekend. “Weekday runs should average about 30 minutes,” he says.
To build up, former Olympian and running coach Jeff Galloway suggests running at least three times a week. “Lots of people run into problems like shin splints when they first start, so get past that point first,” Coogan says. “But the ideal plan is three to four months long, which gives you a buffer if you get sick, injured, or slammed at work.” Basically, plan for life to get in the way-as it so often does-so you don’t stress yourself out.Ĭan’t run a 5K just yet? Most beginner half marathon training plans start with a 3-mile run in the first week, so you’ll want to work your way up to that first. “If you can run a 5K now, then you can run a half marathon in eight weeks,” Coogan says.
But don’t let that make you wear uncomfortable things that you’ll regret on the track.Ĭheck out my experience of running a half marathon for the first time.Plan your race at least two months from now. One of the great joys of a half marathon is taking lots of pictures with your friends or family on the race ground. Keep yourself hydrated and well-nourished before and after the half marathon. But don’t only concentrate on physical attire.
Now you know what to wear for half marathon. You can keep everything in a small bag so that you can grab the bag in the morning and don’t lose any time during the process thinking about what to wear. Whatever you’ll carry with you on the race day, wash them properly and set them aside the day before your big day. You can experiment with stuff before but not on race day. Half marathon takes a lot of time to complete, and you need to have the things with you that you’re comfortable with. Don’t buy something last moment that you haven’t used before at least a couple of times. When it comes to race day, don’t experiment with things. If you’re enjoying music, you may miss that. Many race organizers announce some important stuff during the race, and they want you to listen to that. But do check with the race rules whether they allow it or not. Some runners prefer enjoying music during the race or listening to their favorite podcast. Since you have to finish 13.1 miles, it can sometimes get lonely if you don’t have any friends to talk to. If you feel like you may cross the heart rate limit, you should carry one with you. Many runners carry a heart monitor with them to run safely with the best heart condition suited for them. That way, you don’t have to rely on specific points and can take a break whenever you want and take some sips from it. If that’s the case, you can carry your hydration belt with preferred fluids in it. But there might be a possibility that they don’t have the same nutrition or liquids you need. There will be many hydration points in the race ground.