That’s, after all, the essence of the walk/run method, which is the best way to get fit without getting hurt—as I always say. Pace: Don’t worry about how fast you run your regular workouts. Run at a comfortable pace, a conversational pace. If you can’t do that, you’re running too fast. (For those wearing heart rate monitors, your target zone should be between 65 and 75 percent of your maximum pulse rate.)

Cross-Training: On the schedule, this is identified simply as “cross.” Wednesdays and Saturdays are cross-training days: swimming, cycling, walking, cross-country skiing, snowshoeing, or other forms of aerobic training. But don’t cross-train too vigorously. Cross-training days should be easy days. Here is the training program you’ve been looking for: Base Training. Looking for a program to develop your base fitness before starting a marathon program? This is it. But remember, training for a half marathon isn’t just about physical fitness. It’s also about mental toughness, perseverance, and dedication. You’ll undoubtedly encounter challenges along the way, but with determination and a positive mindset, you can overcome them all. A survey of those using my forums revealed that many run two or three marathons a year. They succeed by maintaining a training base near 25 miles a week year-round, which allows them to ramp up to 50 weekly miles during any marathon build-up. My training programs run 18 weeks. Do the arithmetic (3 x 18 = 54), and it does become possible to squeeze three marathons into a single year.

If this is your first half marathon, this is a great choice. If you’ve been running for a while, but you’ve never dabbled in the dark arts of long distance, intermediate plans might be for you. Some of the plans have different number of days assigned to different activities as the plan progresses, in which case I've used a rough approximation.

This Advanced Half Marathon Training Program is for experienced runners: individuals who compete regularly in 5K, 10K, half-marathon and even marathon races and who... While he does have a more advanced plan for experienced runners, the more popular Hal Higdon half marathon training plans are those geared towards beginners. They don’t require a lot of mileage to start. They’re also not complicated or intimidating. Overview of Hal Higdon Half Marathon Training Plans This 30-week Personal Best Marathon Training Program is designed for experienced runners, those who have run two or three or more marathons and who... But these plans are not for experienced runners who are trying to beat their own personal bests. The advanced plan doesn’t have the mileage or intensity required to help you bring that time down. Unlike other authors who tend to focus on marathons or shorter distances, Hal’s book is geared very directly at half marathons. His book starts with the history of half marathons, and it then it proceeds to some things that beginning runners will need to know.Hal Higdon began running as a student at the University of Chicago Lab School and continued running competitively at Carleton College in Minnesota, where he won several conference championships. After school, Hal competed 8 times in the Olympic Trials, notching his best finish as 5th place at the 1960 Trials in the 3000 meter steeplechase. In the 1964 Boston Marathon, Hal placed 5th overall and was the first American finisher with his time of 2:21:55. His World Masters Championships M40 record of 9:18.6 in the steeplechase (set in 1975) remains the oldest American masters records in the books.

What’s the run/walk method, you ask? Well, it’s pretty simple. You start with a 10-minute brisk walk to warm up, then alternate between a set time of running and a set time of walking for a set period of time. And don’t forget to finish it off with a walking cool-down. The plans don’t require a massive base of running, and the novice plans are perfect for true beginners.Throughout the first few weeks, every session involves alternating between jogging and walking, and the distance (as well as the intensity) you’ll cover builds up slowly. Each session connects to the next until you can eventually run for about two hours in on your long run by week 15. Different people will respond differently to any given training plan. Some people will respond well and become fitter, some will not be stressed enough and won't improve, while others will be stressed too much and become injured or unable to Supercompensate. A plan that has a higher level of training stress will produce a greater benefit in the subset of the population that can withstand the stress, but will have a larger number of people that become injured or unable to adapt. Thus, a harder plan may have strong advocates, but it may not be suitable for a wider population.

So, let’s lace up those shoes, hit the pavement, and start this exhilarating journey together! What is A Half Marathon Race? First, hold a mirror up to the final three weeks of either of my advanced programs. That is exactly how you want to train (or not train) for the next several weeks. You might call this a reverse taper. Respect the mirror. It will help you rejuvenate your body and (sometimes more important) your mind. TEN KILOMETERS IS A POPULAR RACING DISTANCE. Many runners start by entering a 5K, then shift upwards to the 10K (10,000 meters, or 6.2 miles) en route to a marathon. Or they begin at the half and full marathon distances and look downward, realizing they can improve their speed and race more frequently at shorter distances, often in smaller races. This is the theory behind my best-selling book, Run Fast. 10K races are fun to run and easy to train for. Unlike marathons, you don’t need to spend 18 weeks training specifically for them, and recovery time is measured in days, not weeks.Juggling: Don’t be afraid to juggle the workouts from day to day and week to week. If you have an important business meeting on Thursday, do that workout on Wednesday instead. If your family is going to be on vacation one week when you will have more or less time to train, adjust the schedule accordingly. If this means running hard on successive days, so be it. Program in an extra day of rest to compensate, when needed. Be consistent with your training, and the overall details won’t matter. Long Runs: The longest runs are planned for Sundays, since you probably have more time to do them on the weekends. If Sunday isn’t a convenient day for your long runs, feel free to do them on Saturday, cross-training on Sundays. What pace should you run? Go slow. Don’t be afraid to take walking breaks. Just cover the distance. The Senior program is a special schedule designed for experienced runners, who want to keep their weekly mileage relatively low.