Half Marathon Training Guide

Get Fit Fast! 12 Week Half Marathon Training Guide

Half Marathon Training Guide

This 12-week half marathon training guide will help you cover 13.1 miles fitter and faster than ever.

Whether you’re a new runner, a savvy veteran or somewhere in between, there is a good chance a half marathon is your favorite racing distance.

You’re not alone. The half, as we fondly call it, has become the distance du jour worldwide, with over 1.9 million finishers in the U.S. in 2013. It makes perfect sense when you consider that for beginners, the 13.1-mile distance is a difficult challenge, yet still an achievable goal. Moreover, for the experienced runner, the half-marathon is often a favorite distance because it still tests the limits of endurance, but requires far less training time—and recovery time—than the marathon.

Half Marathon Training Guide

Beginners and advanced runners alike face certain physiological challenges when training for the half-marathon.

For beginners, the amount of time spent running is the most important factor in training. Research shows that biological markers of muscle fatigue—aspartate aminotransferase (AST), creatine kinase (CK), lactate dehydrogenase (LDH) and myoglobin—increase significantly immediately after a half-marathon and remain elevated for more than 24 hours after the race. Put simply, two hours of running puts a tremendous amount of stress on the muscles in your legs. To prepare for the specific demands of a half-marathon, it’s necessary for newer runners to keep their workout and long run volumes fairly high.

Download your 12-week half marathon training guide here and put your training to the test at one of the Rock ‘n’ Roll Marathon Series Tour Stops.

The full article can be found on Competitor.