sign up for Outside+. Dont be afraid to back off and dont compare your training to anybody elsesthree days might work for you while three doesn't work for somebody else. Focus Run 2 (Speed): 4 miles E Im sure your littles are very proud of their mama. Use these days to run easy based on how you feel to help you recover after intense training. Dont forget that it is completely acceptable to run/walk or add in walking breaks as needed. Long Run: 6-8 miles LR w/0.5 mile SF Im active (dancer yoga teacher etc) but I have never been a runner my friend and I are doing a half at the end of march! Countless half-marathoners have used Hals programs, whether getting ready for their first race or their twentieth. When your body starts producing acid during intense exercise, you start to feel the burn and slow down your pace out of necessity, explains Harrison. For the second half of the run, pick up the pace to 45-90 seconds slower per mile. 3 Training Ingredients for Your Fastest Half Marathon, How to Recover When Your Training Plan Goes Off the Rails, Level Up Your Speed with the Tempo Sandwich Workout. Half marathon training plan You need endurance training to prepare your body and mind to go the distance. We're passionate about helping others achieve their health and fitness goals - whether running a marathon, eating better, or getting fit in the gym. And with most half marathon training plans calling for at least four or as many as six days of running per week, its almost like youre setting yourself up for failure if you have a demanding job, a family, or a social life. Do not skip out on long run mileage. For the following training plans, perform the easy and long runs at a comfortable, sustainable pace. Previously I had not run more than 5km in my twenties. . half training 3 days a week Day 6: Long Run Jason, this comment made me SO happy!!! Thank you so much for this, on the weekend I ran my first half marathon after following your plan. A 3 day a week marathon training program is ideal for runners who are injury prone, struggle to find the time or motivation to run every day, or who prefer variety in their workout routine such that they dont want to focus exclusively on running. This is a new program created for Hal Higdon's Half Marathon Training. 20-Week Marathon Training Plan: Charts for Day 6: Long Run So excited for you Heather. ), running less can actually help. Easy Run 3 (Recovery): 2-3 miles E, Focus Run 1 (Stamina): 5 miles E . Usually a notch or two up from your current long run pace will do. Although I had to modify some of the shorter distances toward the end due to knee discomfort, I listened to my body, but never missed a long run. Focus Run 1 (Stamina): 1 mile E + 1 mile RP + 1 mile E In between on Wednesdays, you cross train, the most popular form of cross-training being aerobic: cycling, swimming or even walking. Or if you can run 3 miles comfortably but would still like a more gradual plan, try our 12 week half marathon training plan. I just signed up for the Gasparilla, Tampa Bay Run, 15k/8k. The plan is designed to cover the required mileage and hours on your feet to get you ready for your half marathon! Runners are encouraged to either cross-train or complete easy runs on other days of the week. Ive been running for about six months now and Im up to a 5k, Ive had to go slow cause of shin splintsI think this plan will be just the thing to up my mileage, Im doing 12 miles a week at the moment but never have I done a four or six miler!! Besides the fact that running wont completely take over every one of your non-working or sleeping hours, youll have less cumulative fatigue throughout your body, making for high levels of the anabolic hormones that trigger muscle growth and fat burning, and your cortisolwhich has the opposite effectwill be lower, says Alex Harrison, Ph.D., a certified strength and conditioning specialist, USA Track & Field-certified running coach, and sport performance coach for Renaissance Periodization. Whether you love it or hate it, you should prioritise your weekly long run. Andrew Colley: Build Your Best Base Now. We earn a commission for products purchased through some links in this article. The 3-days refers to three days of running per week, not three days of any type of training. Income disclosure: We are reader supported, and earn affiliate commissions when you buy via links found on marathonhandbook.com. The cross-training workouts serve to augment your aerobic fitness, giving you time off your feet while still improving the efficiency and strength of your cardiovascular engine (heart and lungs) and aerobic metabolism. If you have the time and want more cardio but dont want to subject your body to the impact of running, add in an easy cycling, swimming, rowing, or elliptical workoutsomething that uses the leg musculature in a non-impact, low-loading, lower time under tension (higher cadence with low resistance), endurance sort of way, says Harrison. . The Cole Family, Hi there! Because of the variability of various exercises, I prescribe this workout in minutes, not miles, starting with 30 minutes, peaking at 60 minutes. I got to 10 with coach Jeff (the only one with 3 trainings/week) and it went great, but for the half marathon all programs are 4-5 times/week. That said, the least should be for 12 weeks (3 months) (1). If you strength train regularly, continue with your standard lifts. Get access to everything we publish when you Easy Run 1 (Endurance): 4-5 miles E Focus Run 2 (Speed): 5 miles F + 6-8 x (1 min H + 2 min E) Half Marathon Plan These plans were tailored to beginners just like us! Easy Run 2 (Recovery): 3-4 miles E In other words, a good schedule might be something like Tues/Thurs/Sat. Different coaches have different strategies. That will help you with the aerobic and/or leg turnover aspects of running without the wear and tear of pounding the pavement. When you combine the plan with the online community through the Marathon Handbook FB page and website, you get complete support. Day 3:Focus Run 2 And, yes, you can have a day off a day to rest and recover without cross-training or any other major form of exercise, says Mandje. 3 Day a Week Half Marathon Training Schedule gone pretty smoothly until mile 17, when my ankle rolled and my ACL ripped. Dont hesitate to reach out if you have any questions. Although different running coaches and sites may have their own unique ways of structuring a 3 day a week marathon training program, our plan includes three running workouts per week and two cross-training workouts. Here's how to properly prepare for 13.1 with three key runs each week. Some other runners might need to go slower around 14-15 minutes/mile. This 12-week half marathon training plan with PDF included is designed to get you to the finish line comfortably while building your training in a structured way to minimize the risk of injury or burnout. Congrats on working your way back from an injury, I know thats tough. Spread out the running days so they are not back to back. Thanks for this plan. WebI got to 10 with coach Jeff (the only one with 3 trainings/week) and it went great, but for the half marathon all programs are 4-5 times/week. Or, is it crucial that I drop from 8 to 6 or go 8,11,8? Listen to your body and know that sometimes the best run is no run. On Thursdays, you alternate pace runs, tempo runs and regular runs. Thank you for this schedule, it looks very doable. The code was only available for a year, and its since expired so I took it down. Recovering from your workouts is just as important as the workouts themselves. It starts off with a 2-week introduction to the program followed by 3 separate 3-week training blocks and finishes up with a 1-week taper/recovery phase leading into the race. These cookies do not store any personal information. Additionally, on Saturdays, all students (hereafter referred to as participants) met at a central location to complete a team long run together. So happy to have come across this training plan. Throughout the process youll discover which parts of this flexible plan work for you and what will need to be tweaked next time around. Juggling work, friends, kids, chores, and any other number of unforeseen surprises makes sticking to a strict half marathon training plan tough. Looking forward to what the next 15-20 weeks has to offer!! You should ideally be able to run 3 miles (or 5km) without stopping before committing to the plan. Nike Run Club Guided Run: Recovery Run with. Easy Run 2 (Recovery): 2-3 miles E Runners can do You could look to those as a base and adjust food up or down from there as needed to support your training or goals. It features three days of running a week, but somewhat more mileage on each of those days. From our running experience and previous research, it appears that training intensity is the most important factor for improving the physiological processes that determine running performance. Day 3:Focus Run 2 Complete both races on pace to earn your Half Marathon and Marathon finisher Run the first half of each long run 1-2 minutes per mile slower than you plan to run the marathon. The beginner or time-strapped runner can stick with three days a week or add a fourth easy day when workable. Before you get your hopes up too high, a 3 day a week marathon training program isnt as easy and barebones as it sounds. This half Half Marathon Beginner Run/Walk Training Schedule Not really. Not only does it make you less injury-prone (those exercises tend to address muscular imbalances), it also makes you a more economical runner. They help make the shopping cart and checkout process possible as well as assist in security issues and conforming to regulations. View, Social media cookies offer the possibility to connect you to your social networks and share content from our website through social media. Its also not too long a training period that you get fatigued or overtrain its right in the sweet spot. If flexibility sounds appealing, this half marathon training plan is for you. In some cases, these cookies involve the processing of your personal data. Long Run: 9-11 miles LR w/3 mile RP in the middle Week Half Marathon Training Plan In this article, we discuss the pros and cons of a 3 day a week marathon training program and how to train for a marathon running only three days a week. Week 20 Race! In general, most runners consider a finishing time thats under 4 Are you a beginner joining your first run this SCKLM and not sure how to properly train? Thomas is also a podium-finishing ultra-marathon runner and has dozens of marathons under his belt. Thank you so much for creating this plan. Hi there. Youre so welcome! I just finished my first half marathon yesterday thanks to this training plan! without overtaxing your body. (+ Free Printable Tracker), 15 Minute Treadmill Workout to Get You Sweating, 13 Salmon Breakfast Recipes to Start Your Morning Right, Creamy Zoodles with Cajun-Seasoned Chicken, Journey to Healthy Eating: 28 Day Nutrition Challenge, Sports Nutrition Book for Runners and Triathletes.