Jogging For Beginners - Easy Guide For "Half-Marathon"

Jogging For Beginners – Easy Guide For “Half-Marathon”

12 Flares 12 Flares ×

Welcome! Great that you would like to run a Half-Marathon and that you choose

Jogging For Beginners to learn how!

Here is an Easy Guide Half-Marathon that you can follow.

This training guide is perfect for a beginner and a first-time half-marathoner whose goal is simply to finish the 13.1-mile race. To start this plan, you should have been running for at least two months and should have a base mileage of about 8-10 miles per week.

You might want to take a look first at these training guides if you are an absolute beginner: Easy Guide Walking, Easy guide Jogging, Easy Guide 5K and Easy Guide 10K.

You will get a lot of motivation from participating in a race, it is just great to be together with other runners who have the same goal in mind.

It is all about having fun. Enjoy the whole surrounding of a race, and your main goal should be to finish the race, and this without injuries.

One of the first thing you should to do is find a race. Summer and fall are the most popular seasons for road races, you can find ones all year in some areas though.

I ran a race in winter-time, in a forest, that was a wonderful experience.

Find a race that starts in at least 12 weeks, because this is a 12 week training guide to run your first Half-Marathon.

Here is a good eBook that you might want to look at as well: Half Marathon Training

If you have not had a recent physical, please visit your doctor to get cleared for running. Better safe then sorry…

Half-Marathon Training Schedule for Beginners

Half - Marathon in 12 Weeks

Notes regarding the schedule:

Mondays:

Most of the Mondays are rest days. Now, rest days are very important for your recovery and injury prevention, please don't ignore these rest days.

Your muscles actually build and repair themselves during these rest days. So if you run every day, you will not see much advancement.

Tuesdays and Thursdays:

After you warm up, run at a comfortable pace for the designated mileage on the schedule.

Make sure you cool down by running slower at first and then just walk for at least 5 minutes, you could also stretch after your run.

If most of your runs are on the road and you are not sure how far you are running, you can find out the mileage by using MapMyRun.com.

You can always drive your route in your car and measure the mileage using your car odometer.

Wednesdays:

Some Wednesdays are rest days. Others are cross-training (CT) days when you should do activities like biking, swimming, elliptical trainer, etc. Do this at easy to moderate effort for 30 to 45 minutes.

Fridays:

Do a cross-training (CT) activity like biking, swimming, elliptical trainer, etc. Do this at easy to moderate effort for 30 to 45 minutes. If you are feeling tired or sore, take a rest day! It's important that you are feeling strong for your Saturday long run.

Saturdays:

This is your long, slow, distance run. Run the your mileage at an easy, conversational pace. Use you're breathing as your guide. Don't forget to cool down by running slower at first and then just walk for at least 5 minutes, you could also stretch after your run.

Sundays:

This is an active recovery day. You should run at an easy pace (EZ), this will help loosen up your muscles.

You can also do a run/walk combination or cross-train.

Enjoy your surroundings, listen to some good music…

Continue here: Important Tips

Thank you for using Jogging For Beginners to learn how to run a Half Marathon.