Running a half marathon is a significant achievement and can take weeks and months to prepare for properly. Here are three tips to help plan for a successful half marathon.
1.Aim for a Specific Time
It can be challenging to pinpoint a running time, especially if you've never run the distance before or are unsure of your fitness levels. However, breaking down your time goal into one of three options can make it a lot easier:
Longer than 2 hours
2 hours to 1 hour and 30 minutes
Less than 1 hour and 30 minutes
By breaking down your goal into one of these three options, you can create a more personalised training plan.
2. What Will Get You to the Finish Line?
Having established your goal time, we can now address what will get you to the finish line in the best possible time.
Longer than 2 hours: Your training should primarily focus on volume and recovery. Running the 21km is likely your target goal, and time isn't as important. Therefore, targeting a consistent but slow increase in volume over around three months will suit you best.
2 hours to 1 hour and 30 minutes: This time range requires both volume and speed. Running around 4-5 times a week for 2 to 3 months will create a strong foundation for the race. One speed session a week will be enough to improve speed and build endurance.
Under 1 hour and 30 minutes: Achieving this goal requires running an extra speed session a week and further increasing your volume. Running 5 days a week will give you the greatest chance of success.
3. Practice for Race Day
Too many people overlook the little things before race day. Consider the following:
- What gels to use and when
- What food you like before you run
- Whether you prefer drink mixes or gels
- What you will wear and whether it is comfortable
These things might seem simple and not a big issue if they aren’t sorted out by race day. However, if you’ve trained for months, why not give yourself the best possible chance of having the best possible race?
Hopefully, these tips can help you in your preparation for a half marathon. If you still have any questions, please feel free to email me at mojorunningco@gmail.com or send me a direct message on Instagram.
Good luck, and happy running!