8 Week Half Marathon Training

Workout #1: 4 Miles Running

This workout should essentially be aimed at covering a distance of four miles at 10:10 to 11:00 pace (which means it takes about 10:10 to 11:00 minutes to finish one mile). However, you may also go out of this recommended pace and ensure that you are comfortable throughout the run. Carrying out this workout frequently will help you adopt a constant pace that will help you complete the race.

Workout #2: 6 Miles Running

After you are comfortable with the four miles workout, you should advance your training and start using the six miles workout.

• To start with, you should run the first two miles to warm up for the workout.

• After warming up, you should run uphill for 30 seconds at 7:30 pace and then run slowing downhill as a rest before continuing uphill for 75 seconds 8:20 pace, then walk down rest. You should then slow down and run for two miles to cool down. Repeat this process for 6 times.

During this workout, you should try to master your running posture and try to apply it in other workouts in your 8 week half marathon training schedule.

Workout #3: Day Off

Rather than attempting to simply recover physically from the training, the resting days should also be aimed at staying mentally fresh. As such, it is advisable that you engage in other activities or some plus training that you find enjoyable during your off days.

Workout #4: 8 Miles Running

After a couple of weeks of training, you should try out the eight miles run workout. The objective of this 8 week half marathon training workout is to make your running pace more comfortable and natural.

For this workout, start with a two-mile run to warm up for the workout. You should then run a distance of about four miles at the pace of 9:15, 8:50, 9:15, 8:50, after which you should slow down and cover a distance of about two miles. This workout will make you switch paces to a bit faster than goal paces so as to enhance your aerobic fitness and strengthen your muscular pattern.

Workout #5: Crosstrain

This workout is rather easy and will take between 30 and 45 minutes of your time. With crunches, you can train the stomach muscles and strengthen the oblique muscles. Hips, back and obliques are just as important as abs to make you fit for the marathon.

A 8 week half marathon training schedule

Motivation

Developing and preparing your mind for the marathon is among the most important things you should consider doing prior to the event. Many runners are highly motivated at the start of the training, but lose their morale during the training. As such, you should have the right mindset during the training and the race.

Goals

Throughout the 8 week half marathon training, you have to clearly understand your training goals. For instance, you may be training to lose weight, win the race or finish the race. The goal you have will determine the most appropriate workout for you.

Wear the Right Gear

To avoid injuries and unnecessary fatigue while training for an upcoming marathon, it is highly advisable that you use wear the right training gear, such as a pair of comfortable and suitable shoes.

Nutrition

While training for a marathon or half marathon, you should also pay a close attention to the food you are taking. This is mainly because the energy requirement by the body will increase significantly over this period. Basically, about 65 percent of body energy should come from carbohydrates, 20 percent from unsaturated fats and 10 percent from proteins. This implies that you need to take a balanced diet during the 8 week half marathon training period.

Recovery

As much as you need to train adequately for the event, it is also important that you give your body time to recover from the fatigue. As such, you should take a day or two off the training schedule in a week to relax and allow the body to recover.

Hydration

Running, just like any other exercise, dehydrates the body. As such, you should consider carrying some drinking water or a sports drink when going for the marathon workouts. The recommended water intake while training for a marathon is 6-8 oz after every 20 minutes of running.

Avoiding Injury

It is important that you steer away from injuries in redness for the marathon day. Since injuries may creep in without you knowing, it is advisable that you take time off the training schedule to ice any form of soreness you may be feeling, especially on the shins and the knees. This should be done about four times in a day to prevent the condition from worsening.

Pre-Training

For you to be considered capable of training, you should be able to run for about 30 minutes without stopping. However, speed is not important in a marathon, but the distance you can cover without stopping is. Regularly training for the marathon will make your body used to running for a long period without resting.