train

How To Run A Half Marathon | 10k To Half-Marathon Training Run Plan



Sharing buttons:

- The first distance goal in running is usually 5K,

followed by 10K.

Well, once you've reached that milestone,

you're probably going to be looking for the next step.

And that tends to be the half marathon.

Well, at 21K, it is just over double of the 10K

that you've already achieved.

- Yeah. Now, that said, it does require

a little bit more structure, as well as training,

than that 10K.

So today, we have got some tips,

as well as a training plan,

to help you reach that next running milestone.

(upbeat music)

- When you start to reach these sorts of distances,

you're going to have to put in a little bit more work

to make sure that you can stay injury-free.

And, sadly, it's not just as simple as running further.

- No, so adding in a couple

of strength and conditioning sessions each week

will not only make you more efficient in the long run,

but will also help condition your legs for

that extra loading

that the mileage is going to put onto them.

And try and focus on single leg exercises,

or movements in general,

which will not only help improve your proprioception

but also your strength, too.

- Yeah, the stronger you are,

the further you're going to be able to run

while still maintaining that really good running form,

which in turn will make you more efficient

and also more resilient.

And on the topic of strength,

you also need to address the core,

as that plays a major part of the puzzle

when it comes to your running posture.

Now, we will be covering the sessions in detail

in the training plan,

but do be prepared for an emphasis more on the long the run.

Although, that being said,

we're not going to be dropping speed work altogether,

as your body still needs the stimulus

of running faster than the race pace

that your half marathon will be at.

And then, hills as well are a really good way

of including strength work into your actual running.

Because hills work in a really good fashion

of having less impact on your body,

but still giving you that increased strength.

- Well, talking of reducing impact,

we fitted in some rest days with optional cross-training.

Now, the idea behind these

is you can still train aerobically,

without that added impact.

So, things such as swimming, cycling or elliptical training

are all really good.

You just need to make sure you keep it

at a very low-level intensity.

Now, as we've mentioned,

you are going to be having to spend lots more time running,

both doing your training,

but also doing the half marathon itself.

So, your nutrition, your clothing and your shoes

all become far more important.

- Now, if you're happy with the shoes

that you've been running in so far, then that's great,

but do check the wear-and-tear on those,

and be prepared to swap them out

with a like-for-like pair, if necessary.

However, if you do think you maybe need

a little bit more structure and stability to your shoe,

then now is a good time to do a bit of research

to counter that increase in mileage

that's going to be coming.

- Yeah, and you're going to be running further,

so, therefore, for longer.

And it's the time that's you'll get any issues

flagged up with your clothing,

whether that's areas that might be rubbing,

or problems with temperature-control.

So it's a really good idea

to make sure you've got all the right kit now,

even if that means investing,

because it'll make your training that much more enjoyable.

- Now, an area that you really have to pay attention to,

especially when training for the half marathon,

is around nutrition.

Now, with that increase in training load,

you really have to stay on top of nutrient intake,

and, as well as that, the recovery

that you're managing in between all of your sessions.

You'll have to start thinking about fueling properly

before each of those sessions.

And with that, you need to start addressing

what you're actually going to be

taking on board during the race itself.

And a really good plan that we think is to

use your long run to start practicing

what might suit you best.

- Yeah, exactly.

Well, it's now time to address

the actual training plan itself.

So, we're presuming that you've already reached 10K

and you're comfortable running that distance,

so this plan's really to take you on from there.

We've actually used a 10-week program

that's going to progress you through,

and it's targeted at a two-hour half marathon.

(upbeat music)

- So, let's take a quick look at the structured plan.

Now, there is a lot to take in,

and don't worry if you can't catch it all,

'coz we do have it as a PDF,

available in the description below.

But we have based it around a normal working week,

meaning that there's more volume loaded into the weekends,

with Monday being a rest day as a result,

and then, Tuesday, simply to get your legs moving again

after that day off.

- Well, most Wednesdays, you get a choice.

And this is where it's important to listen to your body,

so that you can be mentally and physically prepared

for Thursday's run, because that is a key session.

So you need to make sure

you've had a really thorough warm-up

and you focus on targeting

either race pace or faster than race pace.

- Yeah, and given that hard session on a Thursday

means that Friday is just about

getting the legs flushed out and moving again

after that hard effort.

Saturday, you actually do have a choice,

but don't forget that Sunday is a big run.

- Yeah. You'll notice that the distances gradually increase

for the Thursday key sessions and the Sunday long runs.

But if you follow this program,

you'll just find yourself getting ready

for that half marathon without even realizing.

(upbeat music)

- Now, if you are going to manage

some strength and conditioning work,

then we would suggest Mondays and Thursdays

would be good times to do it.

However, if you're managing to only do

some core stability and stretching,

then do that whenever suits you,

but try and do it before you get too tired

from all of that extra running.

- Yeah. And, at the end of the day,

this program is a guide,

so feel free to adapt it.

But just please make sure that you keep

that differentiation between

your faster work and your steady runs.

And whatever you do,

don't neglect or skip that rest day.

And earlier we talked about hills being great

for getting you stronger.

Well, you can actually swap those in

for your Thursday runs, if you feel like it.

And when it comes to the long run,

don't be afraid to, maybe, go off road

or do some undulating runs.

It will just make it all a little bit more interesting.

- Yeah. Now, do remember that in all of this,

you are doubling up your distance

from what you've run previously.

So, be patient and stick to the plan.

Its is all too easy to feel good

and want to skip rest days to begin with,

or maybe go too far, or even too fast,

in your sessions.

But trust us, that will come back

to bite you later on.

- Yeah. At the end of the day,

you need to listen to your body

when it comes to deciding whether you need to rest

or do that cross-training session.

And I think that leaves us to say,

"Good luck" to you guys.

Give us thumbs up like if you've enjoyed it.

And hit the globe to subscribe.

And that strength and conditioning

that we've talked about quite a bit during this video,

if you want some tips on that,

we've got a video just tailored to runners, down here.

- And if you want to find out

how to run a sub four hour marathon

if this half marathon works out well,

then you can find out how to do that here.