I used to never run but accepted a challenge to run a Half Marathon. 4 months later I passed the finish line just above 2 hours at 21 km. Something happened to me during the training, suddenly I started to like running and I think you can too! I want to share how I was able to do it and give some advice on the way. Plus I'm gonna share every workout session from my program that a top running coach, Sanna Hed, helped me with.
Are you able to jog 5 km at a very slow pace? Then this program is for you. Notice your time at 5 km.
How to run a Half Marathon
My total training time was 16 weeks, divided in to 4 periods. Every week you run 3-4 times. Listen to your body. It's great to add some weight training for mobility and strenght. Practice 5-10 minutes of running technique every week. And eat well, you'll need a lot of energy!
Here is the 16 week running plan for Steemians!
1st period
Builds a foundation for coming weeks and you get used to run more than you're used to. At longer workouts you can run 2 minutes, then walk 1. I had a pretty tough first period, it's was cold outside and snowing all the time.
2nd period
The most demanding but also the most stimulating period! You will run longer sprints and distances. You can alternate with other cardiovascular exercise (cycling, swimming, rowing). At your longer running workouts you begin to run all the time. The pace is not that important but try to keep it up. I alternated with some swimming.
3d period
Now we speed up the pace! Be sure to make a difference between the different type of running sessions. And remember to have fun!
Final period!
Most of the work is done and it is time to have a really fun race! Imagine what you already accomplished, you are almost there!
Time to reach the target and run a Half Marathon!
Some Advice
Switch the pace between different running sessions. It leads to faster progress.
Sprints
Fast, faster, as fast as you can!
Regular running
Get your heart beating. Aim for the pace you want to run at the half marathon.
Long distance
Run slow, slower than you think. In the beginning you can even walk for 1 minute, then run for 2.
More advice...
Good shoes
Makes a big difference! Make sure you got shoes that don't hurt your feet. The best is to have two pair of shoes to switch between.
Listen to your body
Do you feel pain? Check it up and just continue when you're feeling well. I skipped at least 1-2 weeks of workouts because of pain in one knee.
Keep up the motivation!
I think this is the hardest part, a least in the beginning. I used to save a good podcast to listen at when running, make a list of great music, running outside to get some nice views, imagine what your gonna treat yourself with when you get home, slow down the pace for a while if you're exhausted and remember what progress you are making!
Best of luck and feel free to ask questions in the comments! More running posts will follow!
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