8 Week Half Marathon Plan
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Help Get Fit - Train For Half Marathon

How can you train for half marathon in 8 weeks? Let's start by answering this question - have you been running before? To be honest, I would expect you to have been hitting the road or treadmill regularly by now. If running is new to you, and you have not been running at least 10-12 miles per week for the past month or so, then I suggest you stop right here and rethink your decision. The chances of injury with so little training increase and you are less likely to enjoy the race. Here we go with our 8 week half marathon plan.

Week 1 & 2

It's time for a longer run. 3-4 mile runs were fine to this point to get in stride and get moving. Do continue with this distance and add 1 day a week for a longer run - ideally around 6-7 miles. On the longer run just concentrate on running the distance, don't think about the time. Find your speed during short runs, longer runs are for endurance.

Week 3 & 4

By now, you will have done one or two longer runs of about half the race distance. The next benchmark is the one final long run of about 9-10 miles. Again, no need to focus on the speed. It's getting your body used to movement for an extended period of time. Include in this distance your warmup and warm down. Do quick walking intervals in between if needed, just make sure to keep on moving.

Week 5 & 6

Keep on going at it at least 3-4 times per week - longer runs are optional. Start thinking of a comfortable pace and how you will break down the race. If it is your first attempt at the distance, make it count. Make it an enjoyable experience. Nothing worse than going out there, killing yourself and resenting you've ever taken up running. So, pace yourself well and have one or two walking intervals in the middle of the race.

2 Weeks To Go

You've set your pace, you've done the longer runs, it is time to take things easy. Keep on going 3-4 times a week, keep fit and moving. Now is a good time to focus on nutrition. The race will put a strain on your body, so do something for it. Help it cleanse itself. Do try to put aside sweets and alcohol, throw in extra vegetables, lots of water and get good sleep, especially in the last few days.

Final Preparations

Give yourself good rest before the big day. Good sleep is very important! The day before, eat healthy and most importantly, drink lots of water.

At the race, ensure that you have a good warmup and empty your bladder. Have a mile by mile breakdown of what your target pace is and whatever you do, listen to your body. Sometimes you will need to give it that extra push, but if you have to, slow things down. The key is to finish!

Enjoy your race!

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