Half Marathon Training Plan

IMG_1655A few weeks ago I picked up some new running shoes at a Nike Outlet store in Pigeon Forge, Tennessee (which is a fun, crazy, random place in the Smoky Mountains). I have to admit I have an obsession with running shoes, I have my treadmill running shoes, my outdoor running shoes, my fitness class running shoes, my walking around outside running shoes…I have a problem! Anyways, I justified buying new shoes by signing up for a half marathon, hey why not? Well I discovered training for a half in the middle of winter in North Carolina can be difficult. One day it’s 65 degrees and sunny, the next it’s 20 degrees and everything is covered in ice (literally I slid down my driveway on my butt for two days). So as much as I’m trying to stick to my plan, I’ve had some ups and downs, but that’s ok, that’s how fitness works. I’m running most of my shorter runs on a treadmill inside (set to a 1 or 1.5 incline to compensate for the lack of forward motion). I try to get in my long runs as well as hills/sprints outdoors, weather permitting.

I already have a fair amount of running experience so this plan is for those who can run a 5k (3.1 miles) fairly easily. My goal for the half is under two hours, which is just less than 9 minute miles. I’ve never really ran long distances before, so I’m excited to see if I can do it! My half marathon is in eight weeks so that’s how long my training plan is, but you can easily add in more weeks by upping the long distance mileage on Sundays more slowly (i.e. by 1 mile a week instead of 1.5-2).

The most important tip I can give for any running program is foam rolling! Do it everyday, heck, do it everyday even if you’re not running. It’s so good for your muscles and it reduces the severity and time that I’m sore by so much!

Here’s my plan! Of course this is just my training plan and only you know what works for your body, so listen to it! If anything feels wrong seek out a doctor right away.



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