Sam Murphy from Runners World says "A half marathon is a big step up if you’re new to the distance." Read more of his hints and tips below and start training for your first half marathon!
A half marathon is a big step up if you’re new to the distance. It’ll require a higher weekly mileage, longer ‘long’ runs and a greater variety of sessions to develop the speed and endurance you’ll need. But, says coach Martin Yelling, ‘If you can run a 10K, you can do it. Just allow enough time to prepare. Twelve weeks is ideal.’
Fools rush in
‘You need a solid base before taking on a half-marathon training plan,’ says coach Jeff Galloway. ‘You should be running at least three times a week.’ You should be running atleast 3 times a week before you decide to tackle a half marathon.
Go long
Long runs are key to half-marathon success. ‘If you’re a beginner, long runs are even more critical, as endurance is the top limiting factor for new runners,’ says coach Jason Fitzgerald. He recommends peaking at 18 kilometres to ensure you can run the half marathon comfortably.
Take it easy
‘The most common mistake that runners make with their long runs is going out too fast,’ says Galloway. ‘Be sure you can talk comfortably as you run, and take plenty of walk breaks.'
Balance work and rest
Allow time to recover between runs to help you adapt to the training.
Fuel up
You can train for a 10K without taking on energy during runs, but not for a half marathon. Maximise your performance by getting at least 30g of carbs per hour, and drinking to thirst and stomach comfort.
Find your pace
To work out a realistic half-marathon race pace, multiply your 10K time in minutes by 2.22. ‘Race-pace work familiarises you with that pace so you don’t go out too fast in your race,’ says Higdon. ‘If you go out too slow in the early miles, you can make up the time in the next few. But go out too fast, and you may be walking by the end.’
Set a goal
But don’t make it about the clock. Galloway suggests three goals for first-timers: finish in the upright position, with a smile on your face and the desire to do it again.
Ready to take the leap? Check out the full article and tackle their 12 step half marathon plan.