People ask me how come the day after a half marathon my legs are not stiff. There is a simple answer – I have trained properly. A half marathon is no challenge for my legs, they just go out and run the course. But that is because I have studied what is required in a training schedule and applied it. Here are some guidelines!
1) You can never start too early
Start your training today. Not tomorrow (it never comes), but now. Even if you just put on your running shoes and walk for 10 minutes today then at least you have started your training. The longer you train for the easier the training and the race is.
2) Build gradually
If you have never ran before then just do a set of 10 minute very slow runs this week. Add 5 minutes to each of those runs this week and next week and from then on increase each by 10 minutes per week. Start at a very slow jog and if you feel you have ran too slowly, then on the next session run a little quicker.
3) Don’t forget to rest
I and many others have discovered that personal bests can come from running just the 3 core runs per week, so just run on 3 days, but always leave a rest day in between. On a rest day you can swim, cycle or something else other than running, but let the running muscles recover. You can also allow 1 week in 4 as an easy week when the main sessions are cut back, if time allows.
4) The sessions
One run each week should be a long run. For a half marathon of over 100 minutes, being able to run 10 miles is sufficient. So slowly build up to that over the time available to you, allowing at least a few weeks of running that distance at the end to get used to it. The other 2 runs should be about 40 minutes long and if you want, research some speed work and enjoy yourself!
5) Don’t play catch up after injuries
If you are injured or sick, start from where you left off when you are fully better. Allow time for these in your schedule!
So that’s everything you need to know to build a training schedule! Build up gradually; you want 1 long run per week; you also want 2 shorter runs, ideally speedwork; allow rest days; enjoy what you are doing!
Source by Keith Lunt
