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Beginner's Half Marathon Training Schedule

FitSugar — Fri, 27 Feb 2009 13:30:00 -0800

So you've run a few 5Ks and maybe have a 10K under your belt. Now you're ready to tackle your first half marathon. You'll need a training schedule to get your mileage up, but it's hard to find time to train when you have a full-time job, family, etc. So this schedule from About: Running is just what you need. It allows you to train moderately throughout the week, while working on your longer runs on Saturdays, when most people have free time.

To see this basic 12-week training schedule read more.

Before looking over the schedule, here are some important notes.

Mondays: Rest to prevent injury.
Tuesdays and Thursdays: After warming up, run at a moderate pace for the designated mileage.
Wednesdays: Rest on rest days. On run days, after warming up, run at a comfortable pace for the designated mileage.
Fridays: Do a cross-training (CT) activity (biking, swimming, elliptical trainer, etc.) at easy to moderate effort for 30 to 45 minutes. If you're feeling tired or sore, then rest.
Saturdays: Run the designated mileage at an easy, conversational pace.
Sundays: Recover on this day with easy runs to loosen up your muscles.

Week	Mon	Tues	Wed	Thurs	Friday	Sat	Sun	Total Miles Run
1	Rest	2 miles	Rest	2.5 miles	Rest	3 miles	2 easy miles	9.5 miles
2	Rest	2 miles	Rest	3 miles	CT or Rest	4 miles	2.5 easy miles	11.5 miles
3	Rest	2.5 miles	2 miles	3 miles	CT or Rest	5 miles	2 easy miles	14.5 miles
4	Rest	3 miles	Rest	4 miles	CT or Rest	6 miles	3 easy miles	16 miles
5	Rest	3 miles	3 miles	3 miles	CT or Rest	7 miles	3 easy miles	19 miles
6	Rest	4 miles	3 miles	4 miles	CT or Rest	8 miles	3 easy miles	22 miles
7	Rest	4 miles	Rest	4 miles	CT or Rest	9 miles	3 easy miles	20 miles
8	Rest	4 miles	3 miles	3 miles	CT or Rest	10 miles	3 easy miles	23 miles
9	Rest	5 miles	3 miles	4 miles	CT or Rest	11 miles	Rest	23 miles
10	3 easy miles	4 miles	Rest	3 miles	CT or Rest	12 miles	3 easy miles	25 miles
11	Rest	4 miles	Rest	3 miles	CT or Rest	5 miles	2.5 easy miles	14.5 miles
12	Rest	2 miles	20 minutes	Rest	20 minutes	Race Day! 13.1 miles	Rest	15.1 miles + 40 minutes

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Four Month Training Schedule for Your First Marathon

FitSugar — Wed, 09 Apr 2008 09:30:00 -0700

If you've been into running lately and have run a few short races, you may have your heart set on running a marathon. It can seem very overwhelming, running 26.2 miles, so it's important to stick to a training schedule that gradually builds your distance and endurance up.

Here's a four month training schedule I found on the Runner's World website. This schedule is for the 16 weeks leading up to the big marathon day, and each week you build up your mileage.

Week	Mon	Tues	Wed	Thurs	Friday	Sat	Sun	Total Miles Run
1	XT (cross-train: bike, yoga, weight training, hike, etc.): 0-30 min	3-4 miles	2-3 miles	3-4 miles	Rest	4-5 miles	2-3 miles	14-19 miles
2	XT: 0-30 min	3-4 miles	2-3 miles	3-4 miles	Rest	5-6 miles	2-3 miles	15-20 miles

Want to to see the rest? Then read more

Week	Mon	Tues	Wed	Thurs	Friday	Sat	Sun	Total Miles Run
3	XT: 0-30 min	4-5 miles	2-3 miles	3-4 miles	Rest	6-7 miles	2-3 miles	17-22 miles
4	XT: 0-45 min	4-5 miles	3-4 miles	4-5 miles	Rest	7-8 miles	2-3 miles	20-25 miles
5	XT: 0-45 min	5-6 miles	3-4 miles	4-5 miles	Rest	8-9 miles	2-3 miles	22-27 miles
6	XT: 0-45 min	5-6 miles	3-4 miles	5-6 miles	Rest	10-11 miles	2-3 miles	25-30 miles
7	XT: 0-60 min	6-7 miles	3-4 miles	5-6 miles	Rest	11-12 miles	3-4 miles	28-33 miles
8	XT: 0-60 min	7-8 miles	3-4 miles	6-7 miles	Rest	13-14 miles	3-4 miles	32-37 miles
9	XT: 0-60 min	7-8 miles	4-5 miles	6-7 miles	Rest	10-11 miles	3-4 miles	30-35 miles
10	XT: 0-90 min	7-8 miles	4-5 miles	7-8 miles	Rest	15-16 miles	2-3 miles	35-40 miles
11	XT: 0-90 min	6-7 miles	4-5 miles	6-7 miles	Rest	17-18 miles	2-3 miles	35-40 miles
12	XT: 0-90 min	7-8 miles	4-5 miles	7-8 miles	Rest	14-15 miles	3-4 miles	35-40 miles
13	XT: 0-90 min	7-8 miles	3-4 miles	6-7 miles	Rest	20 miles	2-3 miles	38-43 miles
14	XT: 0-60 min	6-7 miles	3-4 miles	5-6 miles	Rest	14-15 miles	Rest	28-33 miles
15	XT: 0-45 min	5-6 miles	3-4 miles	4-5 miles	Rest	10-11 miles	Rest	22-27 miles
16	XT: 0-30 min	4 miles	3 miles	2 miles	Rest	Rest	Marathon	35 miles

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Operation Jack

Fit Community — Thu, 05 Nov 2009 07:00:26 -0800

This bit of training inspiration comes from jennsteria, part of RunningSugar.

Operation Jack

I remember one of my friends calling me crazy for my whopping 3 marathon (so far) schedule for next year. How about 60 marathons in 2010? Well, that's not something I think I am anywhere close to being able to do, but Sam Felsenfeld sure is. He'll be ending 2009 with four Boston qualifying marathons under his belt while ramping up for next year - crazy right?! His 60 marathons in 2010 plan (with seven marathons in January) is an attempt to raise awareness for a great cause, Train 4 Autism. This is a cause that is near and dear to Sam and his family. The plan is simple: they are basically looking for people to sign up for any of the races that Sam will be running under the running team "Operation Jack." That's it. You can fundraise if you want, but what they're really aiming for is participation. I've already joined the Operation Jack team for three races next year (looking to add at least three more). If you want, I suggest taking a look at Sam's schedule and joining too. Who doesn't love running for a great cause?

What inspires you to run? Join the conversation at RunningSugar. Have a post you want to see featured on FitSugar? Private message me here to pitch your ideas. I can't wait to hear them.

Race Training Tip: Long Workout = Dress Rehearsal

FitSugar — Thu, 20 Aug 2009 03:30:57 -0700

I work better under the pressure created by a deadline, so I like to think of races as deadlines. They provide set goals and training plan - I love a schedule. If you're the same way, whether you're competing in a triathlon, a half or a whole marathon, I have a little tip: use your long workouts as dress rehearsals. Wear the clothes, down to the socks, that you plan to wear on race day. This way you'll know what works and what rubs. Make sure to test your nutritional regimen too, from the pre-meal dinner to sports gels for during the race. Race days tend to be a little bit crazy, and your adrenaline will likely be pumping. Having put your gear through trial runs, you can focus on making it to the finish line rather than futzing with your new shorts.

FitSugar Roundup

FitSugar — Sat, 25 Apr 2009 12:32:00 -0700

The week started with the Boston Marathon and ended with a funny Tweet about squats. After finishing third in bean town, marathoner Kara Goucher took time out of her busy schedule to speak with me. She's not only fast, but super down to earth and uses Pilates for cross training.

See what else we covered this week when you start the slideshow.

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Pilates For Cross Training

FitSugar — Wed, 01 Apr 2009 03:00:00 -0700

I firmly believe Pilates makes everything better. I have been selling the exercise method as a form of cross training to many of my endurance athlete friends - primarily because many endurance athletes skimp on strength training due to lack of time, lack of interest, or they just plain don't know that there are so many reasons do it.

Pilates is great for runners, swimmers, and cyclists because it works the core, and a strong stable core makes you more efficient and less prone to overuse injuries, which can plague endurance athletes. As a cross-training method, Pilates works flexibility training into the many multitasking moves that make up the exercise repertoire. Keeping muscles flexible protects your joints and helps prevent injury. Lastly, Pilates is a form of functional fitness, meaning many of the exercises translate directly into everyday actions, from lifting heavy objects to leaning forward over handle bars.

If you're training for a marathon or a long-distance swim, make sure to schedule time for cross training and be sure to check out Pilates.

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Running How-To: Upping Your Mileage Without Exhaustion

FitSugar — Tue, 17 Feb 2009 07:26:49 -0800

If 2009 is your year to run a half marathon or a full marathon, you're probably upping your weekly mileage, but you want to be smart about it. Increasing your weekly mileage too quickly leads to overtraining, exhaustion, and overuse injuries - things we are definitely all trying to avoid. Here are a few guidelines to follow as you train for your goal race:

Increase your weekly mileage by no more than 10 percent. A gradual build-up is best for acclimating your body, lungs, and ligaments to the added distance.
Add only a mile a week to your long run. Your training regimen should include one endurance run a week, but don't be tempted to up mileage. Remember to keep your long runs easy, slower than your anticipated race pace. Once again, I think a heart rate monitor is a great tool for this.
When adding mileage to your regimen, make sure to cross train and run every other day. Spinning or working out on an elliptical is a great way to increase your cardiovascular fitness level without straining your joints.

To find out about rest days, just read more.

Rest days and recovery weeks are important. You should have at least one complete rest day a week or even two. These are great days for walking or working on your flexibility training with some yoga. Yoga and running are wonderful complements to one another. Recovery weeks should come every three to four weeks in your training schedule. During these weeks decrease the mileage on your long run and your overall number of runs. Don't think of yourself as slacking on these weeks - you're taking care of yourself.

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Running Injury: When to See a Doc

FitSugar — Tue, 28 Apr 2009 11:00:00 -0700

So many people I know are into running, whether they're trying to lose weight, reduce stress, or take part in a marathon. The problem is, there are many injuries related to the sport - runner's knee, pulled hamstrings, plantar fasciitis, and shin splints. While strength training and stretching are great ways to prevent an injury, sometimes getting hurt can't be avoided. It's hard to know the difference between a minor torn muscle and a more serious issue. So if you're suffering from pain, here are five ways to know you should see a doctor.

The pain wakes you up at night.
You alter your gait while running to ease the pain.
The pain is constant and you feel it when doing nonrunning activities, such as walking, biking, going up or down stairs, or sitting in the car.
The pain interferes with your day-to-day life.
You feel the pain while running and it lasts more than 10 to 14 days.

If you're experiencing any of these five, schedule an appointment to get a professional's opinion before your injury gets any worse.

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More Rookie Marathon Training Mistakes

FitSugar — Wed, 11 Jul 2007 03:30:00 -0700

I have a lot of people telling me that they've just decided to run a marathon. To this I usually reply, "Great! When is it?" Half of the time the response is, "Next month." Yikes.

Failing To Research The Course: Whatever marathon you choose to run, make sure you know what you're getting into. Details you should know include the size of the crowd, course route, elevation, how many people generally run and the climate.
Disrespecting The Race: Once people get into shape during training, they may develop a false sense of accomplishment and feel they're ready for the race. As a result, they start to break their training schedules. This is asking for trouble, experts say. Even the world's top runners can't wake up on a Sunday and run a marathon well if they haven't properly trained.
Saying Yes To Seconds: Pasta, with its complex carbohydrates, does make a good meal the night before a marathon. But overdoing your portion size is not going to help you the next day. Eating frequent small meals and staying hydrated in the days leading up to the race will help you the most.
Trying Something New: One of the fun parts of running a marathon is hitting the race expo, where you pick up your registration materials and get to check out all the brands' new running gear. And then there are the free food and sports drink samples. By all means, take a few. Just don't use them, or anything new (especially sneakers!) on race day. Stick with the formula that's successfully brought you to this point.
Forgetting About The Rush: Running a marathon can be a thrilling experience. You're likely to feel a rush of adrenaline that could have you running 20 to 30 seconds faster than you realized and make the end of the race torturous. When you start out, watch whether you're honoring your mile pace and make the necessary adjustments. Worst case scenario? You'll be filled with energy at mile 20 and can pick up the pace near the finish.
Lack Of Experience: Running shorter races prior to the big day is a great way to prepare for a marathon. Shorter races can help runners iron out the kinks in their training, racing, nutrition and recovery plans without making as big an investment. Since they can be run fairly frequently, they also give runners a chance to experiment with different plans to see what works best for them.

Miss the first part of the list, then check out my earlier post.

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New Mag For the Ladies: Women's Running

FitSugar — Mon, 29 Dec 2008 09:00:00 -0800

Since so many of you love running and the majority of you are women, I thought you might want to know about a new magazine designed specifically for us, Women's Running. Yep, the name says it all.

Women's Running is basically a lifestyle magazine that covers just about every aspect of running a woman could need: nutritional information (recovery cookie recipe included), gear reviews, training schedules, and cross training exercises. Speaking of training schedules, I really like the "busy woman's" eight week half-marathon plan, which involves only three runs per week with two plans, beginner and intermediate. This mag knows that we like choices, and that we like to challenge ourselves, but that we're realistic too.

Look for Women's Running at diverse locations, such as Barnes & Nobles or Dick's Sporting Goods. It is 76 pages of motivation all under one cover.

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