You can use Google maps to measure courses or a GPS based app. Review the distances in the guide and pick courses through your local area that roughly measure up to the training guide distances. Use these distances as your guide, not as your prescription. If you measure your heart rate, your target zone should be between 65 and 75% of your maximum heart rate.ĭistance: This training guide includes runs that vary from 5 km to 16 km. If you’re training with a friend, the two of you should be able to hold a conversation. Run: The pace you run at should be comfortable. If you have the time and don’t feel the 12 week program is enough to get you ready, just add extra weeks throughout to make it 16 or 20 weeks. The real aim is to be consistent with your training, and the overall details won’t matter as much. If you want to swap some of the days, go ahead. This 12 week training guide is just that – a guide – so feel free to be a little flexible with it and make it work for you. If you are newer to running and find some of the early runs in this guide a little challenging, consider completing the 10 km training guide first to give yourself a strong base to work from.
Remember, everyone is an individual and your base level of fitness may vary. Congratulations! This training program will build on your running endurance, speed and strength and get you ready to race in 12 weeks. You’ve set yourself the challenge of your first half marathon. Not only will you be able to run/walk longer, but you'll also prevent side stitches.Download half marathon training program here You should be able to carry on a conversation while running and your breathing shouldn't be heavy.
Meanwhile, the run/walk half-marathon training schedule and the run/walk marathon training schedule take a little longer, with a maximum commitment of 20 weeks. For instance, a run/walk 5K training schedule takes as little as eight weeks of preparation and the run/walk 10K training schedule requires a 10-week commitment.
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