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Each week you will increase your long run by 1 extra mile until you have built your endurance up to the half marathon mark! You will want to run your long runs at a very comfortable pace as the goal is to target your cardiovascular system and solely focus on your aerobic energy pathway.
ALTERNATING TEMPO RUN: 2-mile warmup, 3 x (1 mile at 1/2 marathon pace + 10 seconds/mile, 1 mile at 10K pace), 1-mile cooldown OPTION: Rest Day or Easy Run: 3 miles EASY RUN: 6 miles + 4 x 20-second strides after run REST DAY. Cross training or core work 1 mile easy, 6 miles steady pace (marathon pace to marathon pace + 30 seconds), 1 mile easy
Length: 12 Weeks / 3 months. Weekly Schedule: One to two comfortable mid-week runs, one tempo run (to increase speed), one long slow run each weekend (to gradually increase your mileage), one cross-training session, and one to two rest days.
How Many Days per Week Should I Train for a Half Marathon? The exact days per week will vary depending on how many weeks your training plan is designed for, most plans will budget between 8 and 20 weeks. More experienced runners could safely run between three and five days training for a half marathon.
20 gru 2023 · Our half marathon training plan for beginners steadily guides you from a long run of four miles in week one to a long run of 10 miles in weeks nine and 10, the aim being to familiarise...
Just try and extend your running by 1/2 mile every week, don’t over train, running 3 to 4 days a week is all you need. One day you can make it a short 1-2 mile run but try to push a little harder, one day go for longer but easier, and it’s ok to walk, just get endurance up.
23 kwi 2024 · Aimed at getting you round your first half marathon comfortably, this 12-week training plan builds you up to running 20.1 miles per week.
