“Your training plan should have weeks with higher intensity or ‘peak’ weeks, and it should also have weeks with less volume and intensity, which is called a deload week. Are you actually running at an easy effort? Can you slow it down more? Make sure you’re not running too hard on those days that should be light. Coach Jess says to first make sure you’re prioritizing proper fueling, hydration, and sleep. But if they’re happening more often than not, it might be time to reassess what’s going on.
We’ve all had those days where the training doesn’t go as planned, or you just feel off. What if I’m struggling with my half marathon training? “Finish off your strength session with a core blaster or a short push of bodyweight movements to add in a conditioning element focusing on explosiveness and higher intensity,” she adds. This can include push-ups, step ups, or lateral lunges (to name a few examples). She advises performing one main lift per strength session, along with supporting strength work. How to Best Combine Strength Training and RunningĪ few of Coach Jess’s favorite strength movements for runners: back squats, front squats, and deadlifts.You can find the rest of our training plans, from running nonstop to breaking 3:00 in the marathon, here. Break 2:00 Half Marathon (10 weeks, 21–31 miles per week).Break 1:45 Half Marathon(10 weeks, 29–42 miles per week).Break 1:30 Half Marathon (10 weeks, 29–42 miles per week).If you are a more advanced runner or looking to break a specific time goal, these three training plans might fit that goal better: To help you get started, check out our Beginner Half Marathon training plan (10 weeks, 13–23 miles per week). (More on the taper later.)Ī lot of training plans leave the cross-training decision up to you, but Coogan suggests swimming, cycling, or using the elliptical or Stairmaster.Īlso, there’s no need to worry about not hitting that 13.1 before the half marathon: “If you can run 10 miles, you can run 13 on race day,” Coogan says. “Cross-training allows you to work on your cardio without the constant pounding of running, long runs give you the confidence you need on race day, and rest days are crucial to recovery,” Coogan says. 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 following your long run, and a taper. Once 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? Why Slowing Down Can Help You Get Faster (Really!).
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