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Half-Marathon Training Guide PDF
Half-Marathon Training Guide PDF
Marathon
Training Guide
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© 2012 by Rodale Inc. All rights reserved.
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reproduced or transmitted in any form or by any means,
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system, without the written permission of the publisher.
The material here is designed to help you make
informed decisions about your health. It is not intended
as a substitute for any treatment that may have been
prescribed by your doctor. If you suspect that you have
a medical problem, please seek competent medical care.
Before you undertake a new health program or fitness
regimen, we encourage you to discuss your plans with
your health care professional, especially if you have
CONTENTS
overweight.
Mention of specific companies, organizations, or
authorities does not necessarily imply endorsement
by the publisher nor does it imply endorsement of the
The half-marathon is the fastest growing distance in the sport of
information by those companies, organizations, or
3 Making the Big Time running—the number of people who’ve raced 13.1 miles has nearly
authorities.
Internet addresses and telephone numbers were
doubled in the past decade. But running 13.1 is no small task. And
accurate at the time this was posted.
4 Getting Started anyone who has done it will tell you that getting to the finish line
Because everyone is different, the advice and
isn’t the tough part—getting to the starting line is.
exercises in this publication should be used only in
5 Choose Your Race
I
conjunction with the advice of your personal health
care professional. Always consult your physician before
beginning any exercise program. 8 Set Smart Race Goals f only training were as luxurious own self-doubt makes it extremely
as the race itself. After all, at most tempting to give up. This is where you
The information here is designed to help you make
informed decisions about your health. It is not intended
10 Pick a Training Plan
as a substitute for any treatment prescribed by your
events there are aid stations with will morph into an athlete, with the
doctor. If you suspect that you have a medical problem, food and drink every few miles, gear, training logs, and war wounds that
please seek competent medical care. Though self-healing 11 Start Basic
scores of cheering spectators offer- go along with that.
is an important aspect of good health and general well-
being, it is not meant to replace medical treatment or Training
diagnosis. When illness strikes, we urge you to seek the ing encouragement, plus the camarade- In this guide, you’ll find everything
best medical assistance that you can find. rie of thousands of fellow runners. And you need to kick off your training on the
Where trade names are used, no discrimination is
20 Fuel Your Runs
intended and no endorsement by Rodale Inc. is implied.
at the end, everyone earns a medal for right foot and successfully make it to
21 The Prerun Meal his or her effort. the starting line. You’ll learn how to find
Mention of specific companies, organizations,
or authorities in this publication does not imply
endorsement by the publisher, nor does it imply
23 Eating on the Run But race preparation entails figuring a race that’s appropriate for you, pick a
endorsement of the information by those companies, out how to drive your body and mind goal that’s realistic, and determine the
organizations, or authorities. 25 Food for Recovery
further than they’ve ever gone before— best strategy to follow to accomplish that
Internet addresses and telephone numbers were
without burning out either in the goal. You’ll learn the basic principles of
accurate at the time this publication went to press.
26 Your Raceday
process. It demands pushing yourself training, find out what to wear, learn
Premium Editor: Krissa Y. Strauss Strategy
Project Manager: Sharisse Brutto
through hours on the road, often solo, what to eat before and after your race, and
Copy Editor: D. John Caruso
26 The Prerace Checklist fueled only by your own determination get a checklist to help you manage the
Designer: Susan Eugster
27 The Big Day to cover the miles for the day and the pressure on the big day.
Photo Editor: Jim Gallucci
faith that you can do it. It requires Master the techniques we give you
Photography: Thinkstock: cover; Laura 29 Running the Race
Barisonzi: p.3, p.29; p.14; Fancy/Veer: p.4; figuring out which discomforts you here and the race itself will become
Shutterstock: p.7; John Howard/Getty Images: 29 Midrace Mishaps can grit your teeth through and which a victory lap for all of the hundreds
p.20; Image Source/Getty Images: p.23
30 Eye on the Prize pains demand surrender. It involves of miles you logged, the countless
202123001 committing to the goal every day for sacrifices you made, and the physical
hundreds of days before the event, even and emotional transformation that took
when the chaos of your own life or your place along the way.
Back to Contents 3
Time it right and sign up for it as soon as possible.
Half-marathon training is very time- Most races offer early bird discounts,
consuming. At minimum, it will and if you sign up as soon as possible,
require 30 minutes to 1 hour a day dur- you won’t have to worry about getting
ing the week and up to 3 hours for long shut out if the race fills up. But there are
runs on the weekend. That’s not count- other benefits, too. Once you fork over
ing the extra time you’ll need to cool the cash for an entry fee—not cheap
down, stretch, and refuel. these days—you shift from running
Training will take even more time to training. You progress out of casual
in the 3 to 6 weeks before the race as exercise. You have a mission to accom-
the long runs and weekly mileage plish and a road map to help you do it.
peak. Compare the entire 10-week Knowing that you’ve registered for the
half-marathon plan with a schedule of race can get you out of bed on those
your family and work commitments. freezing-cold mornings when it might
Plan ahead for any conflicts; figure out be tempting to hit the snooze button.
which workouts need to be rearranged But which race to choose? It pays to be
and which parts of your usual routine picky. Here are some factors to consider.
will need to be adjusted. Make childcare
arrangements before your long runs, Plan ahead
swap your car-pool shifts, and arrange Many half-marathon plans last for
to come in an hour late to the office if 10 weeks. But if you’re just starting out,
you need to. Set these plans in motion it’s best to pick a race that is at least
before you start training. That way, as 6 months away. That way, you’ll have
the runs get longer and the race draws extra time to build up your base of fitness,
near, you won’t have the added pressure develop a consistent exercise routine,
Getting Started
of figuring out how you’ll fit it all in. and allow for any unexpected hitches,
injuries, or false starts. Also, when you
See the doctor compare your work and family calendars,
Before you jump into training, it’s important to honestly It’s best to get a checkup before you start make sure that the most intense parts of
training, especially if you’re coping training and the race itself don’t conflict
assess whether you’re ready. By taking a few critical steps with other major life events.
with injuries or you have a family his-
before you start training for a big race, you’ll save yourself tory of heart attack, diabetes, or other
a lot of time, hurt, and heartache down the road. Here’s chronic illness. If you’re over 40 or your Pick a location
what to do before you start serious training. doctor recommends it, get a stress test. Races can be a passport to adventure and
Go to the doctor right away if you expe- an excuse to see a new place that you
Build a base begin with a minimum of 4 days a week rience chest pain, pressure, shortness of haven’t been to before. On the other hand,
As long as you’ve been running at least of running and a total of about 15 miles breath, or some other abnormal feeling travel can add a whole new layer of stress
four times a week for about 6 months a week. If you haven’t been training that while exercising. to your race experience. If you’re a first-
and you’re in the habit of exercising consistently, don’t fret. You can still run timer, you might want to consider going
regularly, you should be able to com- a half-marathon in the near future. Pick Choose Your Race local. On race weekend, being able to eat
plete a half-marathon training program a date a year away, and work your way Once you decide that you’re ready to what you trained with on long runs, race
without a problem. Many training plans up to it. train for a half-marathon, pick a race on a course you’ve run on millions of
Start Basic
weeks should be a natural extension of for a half-marathon on 3 days of run-
the running routine that you’ve already ning a week, as long as you cross-train
been maintaining. If the plan is a good on the other days to maintain your
Training
fit, you’ll finish most workouts feeling cardiovascular fitness. Reserve at least
challenged and exhilarated—as though 1 day each week for complete rest, with
you put in a good, honest effort—but no cross-training or easy running, to
not demolished. But if the plan is too allow for full recovery. You often hear about runners who decide to run a race and
hard for your current level of fitness,
just go out and run as much as they can, as far as they can,
you’ll go home feeling frustrated and Room for other activities
possibly hurt. Each runner has a unique Obviously, the best way to train for a and as fast as they can. You do have to push beyond your
threshold for what he or she can tolerate half-marathon is to run. But strength limits when you’re preparing to run long distances, but there
without getting hurt, and that thresh- training and cross-training can help are time-tested methods of doing so that have worked for
old is determined by genetics, injury you stay injury-free and keep you feel- thousands of coaches and millions of runners—and that
history, and level of fitness. ing mentally fresh. If you want to incor- don’t involve pain and anguish.
If you’re a beginner, pick a plan that porate strength training or classes like
includes rest days and running days. That yoga or Pilates into your schedule, pick
A
plan will give you the most opportunity a plan with lower mileage, which gives good training plan follows cer- and burnout. There is as much payoff
to practice running and develop the you the flexibility to do that. tain basic principles to help a for your mind as there is for your body;
endurance you need with the least risk runner develop the endurance 10 weeks of training will help you
of injury. If you get through your first The right Plan required to run 13.1 without getting develop the mental grit and emotional
race and you enjoyed it enough to do Use a training plan that matches well injured. It will systematically ramp up toughness to gut it out on raceday. You’ll
another, then you can focus on getting with your current weekly mileage, days mileage and intensity so you gradually be more confident, knowing that you
faster by adding speed sessions and available, and cross-training needs. push yourself faster and farther than have gotten through 12-mile runs, speed
other different kinds of workouts to For help finding a specific training plan, you’ve gone before. It will follow hard sessions, and many, many days when you
your training. go to runnersworld.com/trainingplans. efforts with rest days to stave off injury would have preferred to sleep in.
I
t’s important to strike a balance says Lisa Dorfman, MS, RD, CSSD, LMHC, what kind of workout you’re planning. you’re burning through carbs faster
between getting enough fuel to director of sports medicine nutrition and Many people don’t have the time—or than when you’re ambling along at an
stay energized and not eating so performance at the University of Miami. the stomach—to eat and digest food easy pace. Have a high-carb meal 2 to
much that you end up nauseous and “Even the best runners in the world have before a run, especially in the early 3 hours before you run, or have a small
cramped—or worse. Get the balance cramped up because of doing the wrong morning. For an easy-paced run of high-carb snack or drink about 30 min-
wrong and all the hard work you did thing the day before.” 60 minutes or less, going without food utes beforehand. (An energy gel or chew
developing your legs and lungs could be In this section, you’ll learn everything or drink probably won’t do you any will do in a pinch.)
for naught. you need to know about fueling before harm. (Just make sure you’re staying If you’re running 12 miles or more,
“Ninety-nine percent of how well you do you go, while you’re on the road, and hydrated; see “The Sweat Test” on p. 23.) you want to start fueling and hydrating
on raceday will have to do with what you after you’re done. We’ll offer you the tools But for any run that’s longer or more the day before. You don’t necessarily
ate or drank or didn’t leading up to the race,” to figure out what, how much, and when intense, prerun fuel is critical. Go out need to increase your calories—just
Your Raceday
magazines or a book to keep your mind
occupied. This can keep you from Plan your fuel
obsessing about the race. Have a high-carb, moderate-protein, low-
Strategy
Extra race fuel and drink Sometimes fiber meal 2 hours before the start. Have
energy gels can slip out of your hands, or toast with a little natural peanut but-
your favorite flavor of sports beans will ter, for example, and half a banana, or a
Even for seasoned racers, a half-marathon can be stressful. fall out of your fuel belt. So bring extras smoothie containing fruit and yogurt.
Use the following tips to help you get through the race just in case, plus the water and sports
drink that you prefer. Arrive early
feeling calm, healthy, and prepared for whatever unexpected
A change of clothing After the race, Get to the race at least 1 hour before the
event may come your way. you’ll cool down and chill quickly. Best starting time, so you have plenty of time
to have something warm and dry to to pick up your number (if you don’t
The prerace Checklist
With all the hope and hard work that [Training Tip] change into.
Postrace refueling There are always
already have it), use the porta potty, and
warm up. You don’t want to be running to
you’ve invested in your goal event, you
want to arrive at the starting line feel-
Drop 5 snacks at the finish line, but what the race the starting line.
A 5-pound weight loss can take provides may not sit well with you. For
ing calm, healthy, and ready to run your more than 2 minutes off your half-
best. Here are some things you can do to marathon time. Plus, weight loss
maximum recovery, choose something
with a 4:1 ratio of carbs to protein. This
[Training Tip]
stay on track in the critical hours before
the starting gun fires.
can reduce your injury risk and
improve your biomechanics.
will help restock your spent glycogen Sleep more
stores and repair broken-down muscle Research from Stanford
tissue. You might try a sports recovery University indicates that athletes
Pack up the night before number, bib number, and e-mail address who get more sleep during
drink, energy bar, or other packaged food
At many big races, you’ll have the option clearly on the outside of the bag. training have better reaction time
that won’t spoil, spill, or get ruined in
of taking a bag to the start and checking it Trash bag A heavy-duty trash bag can and speed. Even if you can’t get
transit. 10 hours of sleep like the study
to pick up at the finish line. It’s best not to provide a nice seat so you don’t have to plop
put anything in the bag that you can’t live down on wet grass. If it’s raining at the start, subjects, the researchers say that
without. Here’s what you should consider you can use the trash bag as a raincoat.
The Big Day just a 20-minute nap can help
Last night you laid out your gear and performance.
packing. Extra tissue The only thing worse
reviewed your race strategy. Then you
ID Put your name, address, cell phone than waiting in a long porta potty line
r
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