There are dozens half marathon training programs out there. I hope you’ve landed here because you’re thinking of running one! The half marathon is an excellent, long distance running event – well, I consider it a long distance event. It takes a lot of work and training to run 13.1 miles!
A quick search on your favorite search engine will pull up a ton of different half marathon training programs to consider, each with similar themes, but all having their own unique twist. You’ll have to decide which one will work the best for you – not an easy task.
A few of the most popular half marathon training guides are by Hal Higdon, Dave Kuehls, Jeff Galloway. A couple of great online half marathon training programs are by Greg McMillan and the “Active Running” website. Other good online programs are found through “Runners World,” “Cool Running,” “Running Planet,” to name a few of the most common plans readily available. Many of these resources will also have their plans outlined for free! They all have their merits and it’s ultimately up to each individual runner which program will best suit them.
From the research that I’ve done, I have one program in mind that will work great for both beginning and veteran runners alike. Jeff Galloway’s Run/Walk plan is an excellent program, and one that I believe helps to reduce running injuries and actually improve running times. In a nutshell – the Run/Walk program, as the name suggests, is when you run for a few minutes followed by a short period of walking. This method is usually implemented during long runs only, but can be done for any of your weekly runs. Specific information can be found at Jeff Galloway’s website, of course.
An example of the Run/Walk plan: During my last long run I ran 10 miles. For this entire run, I ran for 4 minutes, followed by 1 minute of walking. After the distance was done, I was tired but my muscles recovered quickly since I didn’t run continuously for the entire 10 mile distance. If I had, my legs would have gotten fatigued earlier, slowing down my time considerably.
I also believe that if I don’t use the run/walk method, I’m at greater risk for injury. Before using the Run/Walk method, I always tried “gutting it out” on my long runs and not taking the brief walk breaks. I sustained a knee injury, later requiring surgery. Part of the problem was being a novice long distance runner and not wearing the right shoes for my type of pronation. But I also believe another reason was “forcing” my legs, joints, and bones to keep running when I was truly too fatigued, leading to injury.
You may argue that it just doesn’t feel right – taking walk breaks all through your long run? How can this really make you feel like you’re a legitimate runner? All I can say to this is…try it! If you don’t like it or if it simply doesn’t feel right for you, you have nothing to lose. Consider trying it for just one of your long runs to see what you think. I’m a firm believer in this program and believe it’s a way to run injury free for the long haul.
Whatever half marathon training plan you decide on, always remember to stop and enjoy it! That’s what it’s all about.
