For new and regular runners alike, training for a half marathon offers an enticingbut attainablechallenge.
To those wondering, “How long is a half marathon?”
It’s 13.1 miles.
Who Should Use This 12-Week Half Marathon Training Plan?
Speed runs
In speed runs, you’ll alternate going fast for short intervals.
“They’re a great way to increase confidence.”
“Even elite runners do slow recovery runs because they have so much value,” says Jeter.
Focus on maintaininggood running formduring your easy runs, which may be surprisingly hard, says Jeter.
This is the most important run of your week, stresses Jeter.
It is also a good opportunity to practice the mental toughness required to run a half marathon.
Put on a good pair of running headphones and start your favorite playlist to help beat running boredom.
Cross training
Yes, your half-marathon training plan will include days without running at all.
However, it may also includelow-intensity steady-state cardio, such as swimming, cycling, or rowing.
Read: Don’t lift to the point where you’re too sore for your long run.
This could be a relaxing walk, a yoga flow, or a mobility routine.
“They help you adopt the lifestyle of being the athlete you are.”
And once race day hits, confirm you plan yourhalf-marathon recoverystrategically, too.
“The majority of your runs should be around 3-5 on the scale,” she explains.
“Your long run stays around a 3.”
“Identify your why to keep you locked in.”
And if 12 weeks feels like forever, break it down into four-week chunks.
If that happens, “protect the long run at all costs,” stresses Jeter.
Remember, this isyourhalf-marathon training plan, so do what makes sense for your needs and goals.
“Consistency is cumulative,” says Jeter.
First, know that recovery runs areoptional if your body is craving something different, honor those needs.
And for your speed runs, remember that “goal pace is individual,” says Jeter.
Goal pace is equivalent to the pace at which you hope to run your half marathon.
Photo: Getty Images / Oleg Breslavtsev
“If unknown, I suggest running at threshold RPE 6-7/10,” she notes.
Here’s your 12-week half marathon training plan for beginners, as designed by Coach Kayla Jeter.
Caitlin-Marie Miner Ong
