Gearing up to run my seventh (I think?) half marathon and I always get a ton of questions on my training schedule. I’ve been hesitant to post because *woah* I am NOT a super experienced runner (I started just a few years ago). I’m slow af and I’ve never finished a race under 2 hours. I have, however, finished every race I’ve ever done without walking and have a pretty dialed in training schedule. So, why not share it? And let me tell you, no matter how slow or out of shape you think you are, you can totally do it if you follow this schedule and the high I get after finishing a long run is seriously the BEST feeling. I’m also sharing some beginner tips to help get you started!
My Training Schedule
This can totally be modified to fit your needs, but this is what worked for me for my first couple half marathons. It super gradual and you will be shocked at how easily and quickly your body gets into shape. It’s actually really cool! Click here to download the PDF version.
*Cross training is really any type of exercise other than running!
- Invest in some good shoes! I always say, if you have cute running shoes they probably aren’t cutting it. Go to a running store and have your feet fitted for a shoe that best suits your needs. This is crucial.
- Get some good socks and underwear (yes, there is running underwear) while you’re at it!
- My running playlist is everything. Create a playlist that gets you pumped up. If you’re not into that, find a good podcast or something to keep you entertained on your long runs. I can’t just think about my aching legs the whole time I would stop after a mile…
- I love my running water bottle for runs that are 8+ miles (I have this one). I fill it up with Nuun tablets or LiquidIV for electrolytes.
- Recovery is key! Make sure you are stretching for at least 30 minutes daily. I would also recommend using a foam roller or a Theragun as well.
- Just running doesn’t make you a good runner. Cross-training and having a proper rest day are key in having a successful race.
- I have bad news. You don’t need to carb-load for your runs. Carb-loading is really only necessary when you are exercising for more than 90 minutes. You should actually avoid excessive carb intake prior to any run shorter than an hour and a half because it can lead to muscle stiffness. As for runs longer than 90 minutes, your normal meals should be enough to get you through your runs unless you are consciously eating a low carb diet (which is really NOT good if you are running or exercising regularly). Adding some whole wheat pasta to your plate 2-3 days before your race will be enough.
- Since 99% of half marathons start at the crack of dawn, try to do your runs early in the morning. Training how you race is super important!
- Don’t wear new clothes on race day. Again, how you train is how you race! Make sure you are wearing comfy clothes and shoes that have been broken in.
- This same motto goes for energy goo or gels. These can give you energy during your race, but don’t try them for the first time when you’re running your race. I personally don’t use these because I don’t race for time and I haven’t found them to be necessary, but I know a lot of people like them for an energy boost!
Hope you found this helpful and of course, let me know if you have any other questions! xx