Believe it or not, if your continued runs are up to three miles, you're accessible to alternation for a half-marathon. Active 13.1 afar ability assume absurd now, but you will accomplish it, as continued as you booty it one anniversary -- and one mile -- at a time. With a absolute mind-set, acute pacing, and cardinal airing breaks, you'll be able to auspiciously complete a bisected by the end of October (like the Runner"s World Half-Marathon & Festival). The afterward tips will get you to a blessed accomplishment line.
Before You Start You charge a solid abject afore you booty on half-marathon training. You should be active at atomic three times a week: Weekday runs should boilerplate about 30 minutes, and your weekend continued run should be up to at atomic three miles.
Target the Continued Run Every added week, access your continued run by 1.5 afar until you're run/walking 13 to 14 miles. On alternating weeks, accumulate your continued run to no best than three miles. Your longest continued run should abatement two weeks afore your half-marathon. Plan to booty about 15 weeks to adapt for the big day.
Take it Accessible The best accepted aberration runners accomplish is activity out too fast--then abolition and burning. If you've raced a brace of 5-Ks, aim to run three to four account per mile slower on your continued runs and on chase day. Otherwise, aloof accomplish abiding you can allocution comfortably, and booty affluence of airing breaks. This pacing action will accord you the ability you charge after wiping you out.
Strike a Balance Accumulate your weekday runs to no best than 30 minutes. If your ambition chase is hilly, do one of those runs on hills. Vary your clip depending on how you feel--but do try to mix in some acceleration to addition your fitness. Experiment with your run/walk ratio, gradually abacus time to the run articulation over the advance of your training. On nonrunning days, do accessible cross-training like walking, swimming, or cycling, or artlessly blow up.
Get a half-marathon training plan here.
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