HALF MARATHON RUNNING PROGRAM

by Alison Brunson, PT, DPT, CSCS, PCES

This half marathon program was designed for beginners who are either starting out or returning to long distance running BUT have a basic fitness routine / have the ability to run 3 miles, 3-4x/week. The routines are simple and easy to follow.

The program has a couple of terms that may need explaining -

LSD (Long, Slow Distance):

This training method is a constant pace at low to moderate intensity for a long period of time. It will help build endurance and enhance cardiovascular function. Maintain a steady heart rate and good form during this run. You should be able to have a conversation - if you cannot maintain a conversation, slow your pace down! [[ 60% to 70% Max HR ]]

Restorative Recovery:

Rest & Recovery is SO important. On these days, take a yoga class, do a 15 minute full body stretch, or take care of a body part that’s been bothering you. It’s a great chance to pay more attention to that plantar fasciitis or achilles tendinopathy with targeted strength training or rehab. This is a rest day.

Pace Run:

Select your goal time to finish the half marathon & try to maintain that pace during these runs. Google “half marathon pace charts” to select your pace by finish times.

For example: If you want to finish your half marathon in 2:00 hours, your running pace would be 9:10 minutes per mile. If you want to finish in 3:00 hours, your running pace would be 13:44 minutes per mile.

Strength:

Strength training can often be overlooked during a running program - but, it is essential for reducing injury risk and enhancing your running performance. Incorporate exercises like squats, calf raises, lunges, and single leg deadlifts.

HIIT:

High-Intensity Interval Training will improve your running economy (efficiency). It is short bursts of intense exercise followed by brief recovery periods. Runners with better running economy can sustain their pace longer AKA these runs will make you stronger & faster. [[ 80% to 95% of Max HR ]]

Tempo:

This is moderate efforts for an extended period of time. I typically run these barely higher than my “race pace”. So, if my race pace is 9:10 minutes per mile, my tempo would be around 9:00 minutes per mile.

Intervals:

Intervals are done at a 1:1 ratio. Meaning, you would run 3 minutes and follow that with 3 minutes of recovery. [[ 80% to 95% of Max HR ]]

Cross Train:

Any activity that is not running = cross training. Examples are walking, cycling, swimming, dancing, pilates, some strength training, etc. This is a recovery day.

Heart Rate Calculations:

For this program, we train by monitoring our heart rate. These calculations are a useful tool to help determine and guide the intensity of your workout. (Note: this is not the most accurate way, but it is the easiest and most common.) A heart rate monitor will measure your beats per minute (bpm) during your workout & you will try to maintain a specific heart rate zone during your run. This is just one way to monitor your exercise intensity - if you don’t like it, don’t use it!

Age predicted max heart rate (APMHR) = 220 - age

Target heart rate = APMHR x exercise intensity

Example:

APMHR = 220 - 30 year old = 190

190 x (exercise intensity) = heart rate you want to target for a specific exercise

LSD Run = 60% to 70% MHR

190 x (.7) = 133 bpm

HIIT = 80% to 95% MHR

190 x (.9) = 171 bpm

Intervals = 80% to 95%

190 x (.8) = 152 bpm

Injury Prevention Tips:

• 10% Rule: gradual increase in time / miles, no more than 10% each week

• Nutrition, Hydration, Rest !!

• Strength training is just as important

• Warm Up & Cool Down: just add 3-5 minutes before and after your session

• Mindful of any warning signs, stop training if you have:

  • Pain that keeps you up at night

  • Pain that changes your running form

  • Pain that gets worse during your run

  • Pain that lasts for 2-3 days after a workout

Training Tips:

• If you cannot complete all 4 runs during the week…

  • Prioritize your long runs at an easy, conversational pace

  • Try to get one strength training session & variety of other runs (HIIT/Tempo/Intervals)

• Listen to your body!!

  • Rest & Recovery is just as important as training

• How many miles should I run per week?

  • Depends on your experience & goals… start with 10-15 miles per week & try to build to 20-30 miles per week

Half Marathon Program:

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