download hal higdon half marathon training plan

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. But go out too fast, and you may be walking by the end.’ Set a goalīut don’t make it about the clock. ‘If you go out too slow in the early miles, you can make up the time in the next few. ‘Race-pace work familiarises you with that pace so you don’t go out too fast in your race,’ says Higdon. To work out a realistic half-marathon race pace, multiply your 10K time in minutes by 2.22. Good options include cycling, swimming, yoga or strength work. You needn’t rest altogether on non-run days cross-training develops fitness without overloading the joints and muscles. It allows the body to rebuild and improve after each workout,’ says Galloway.

‘Running only every other day reduces injury risk. This pacing strategy will give you the endurance you need without wiping you out.’ Balance work and restĪllow time to recover between runs to help you adapt to the training. ‘Be sure you can talk comfortably as you run, and take plenty of walk breaks. ‘The most common mistake that runners make with their long runs is going out too fast,’ says Galloway.

He recommends peaking at 11 miles to ensure you can run the half marathon comfortably. ‘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. Long runs are key to half-marathon success. ‘The best programmes feature gradual increases in distance,’ says Hal Higdon, coach and author of Hal Higdon’s Half Marathon Training. ‘You should be running at least three times a week.’ Our 12-week plan assumes that you’ve covered 12-20 miles a week consistently for at least four weeks, including a long run of six miles or more. ‘You need a solid base before taking on a half-marathon training plan,’ says coach Jeff Galloway. But, says coach Martin Yelling, ‘If you can run a 10K, you can do it. 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. A half marathon is a big step up if you’re new to the distance.

Download hal higdon half marathon training plan