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TRAINING GUIDE
RUN YOUR BEST HALF
1
BUILD SLOWLY

Five simple tips to help you achieve 13.1-mile success

Training to run 13.1 miles requires putting in more miles, which increases injury risk. To stay healthy, ramp up mileage and intensity gradually, increasing mileage by no more than 10 percent each week. Stick to the workouts on the training plans, and resist the urge to add miles.

SIMULATE RACE CONDITIONS

During training, practice for the terrain and conditions youll face on race day. If your race is on the roads, do most of your running on the roads. If your race starts at 8 a.m., plan several of your long runs for that time, so you can figure out what prerun fueling strategy works for you. If the course has a long hill at mile eight, map out a long run that follows that same pattern.

HAVE A PURPOSE FOR EACH RUN

Your Ultimate Half-Marathon Guide

All the strategies, tips, and training plans you need to prepare you for your firstor fastest13.1-miler

Make sure to take the hard runs hard and the recovery runs easy. Many runners make the mistake of running too hard on their easy days, which can lead to injury and burnout, and leave you too tired to give your all to the quality workouts, like speed sessions and long runs.

4 5

PRACTICE EATING AND DRINKING

For any workout longer than 90 minutes, consume roughly 100 calories every 45 minutes. Try different sports drinks, gels, and chews to find out which brands and flavors sit best in your stomach. Find out what will be offered at the race so that you can test it out in training.

BREAK DOWN THE DISTANCE

or years now, the half has been one of the hottest race distances around. For

newer racers whove finished 5-Ks or 10-Ks, the half offers a worthy-yet-doable challenge without the 16-week training grind of the marathon. For more experienced runners, training for a half bolsters stamina for shorter, faster races and boosts endurance for the full 26.2. And you can bounce back from a hard half in as little as a week. In this guide, youll find three training plans, plus all the advice on training, injury-prevention, and fueling you need to take on 13.1 milesin addition to cant-fail race-day strategies to help you reach your goal.
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Thirteen-point-one miles can be intimidating, especially in the first few miles. So break it down into three segments: the first five miles, the middle five, and the final three-point-one. For the first five, think, Easy does it. Run relaxed, and get into rhythm. For the next five, think, Hold steady. Youll need to concentrate to maintain your pace. For the final 3.1, think, Time to push. Barrel through fatigue, and remember how short the remaining distance is compared to the miles you ran in training.

3 TRAINING PLANS INSIDE

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TRAINING GUIDE TIMING IT RIGHT

If you have a time goal in mind, your other race times can help you determine a realistic target. Find your finish time on the chart below. Then find the equivalent half-marathon time. Thats your goal. To find the correct training paces, go to runnersworld.com/trainingcalculator. 5-K 16:19 19:35 22:51 26:06 29:22 32:38 10-K 34:01 40:49 47:38 54:26 1:01:14 1:08:02 Marathon 2:36:22 3:07:39 3:38:55 4:10:12 4:41:28 5:12:44 HalfMarathon 1:15 1:30 1:45 2:00 2:15 2:30

Good Targets
JUST FINISH
This is a great goal, especially for first-time racers, those attempting a new distance, and veterans coming back from a layoff. The idea is simply to finishand enjoy the experience. And it takes the pressure off. After all, covering 13.1 miles is an impressive accomplishment, no matter what the finish-line clock says.

GOAL MINING
If you havent run a race recently, a one-mile time trial can help you set a realistic race target. On a track or flat road, warm up for 10 minutes, then run one mile hard. Below are half-marathon times based on one-mile time trials. For your training paces, go to runnersworld.com/trainingcalculator. Mile Time Trial 5 minutes 6 minutes 7 minutes 8 minutes 9 minutes 10 minutes 11 minutes 12 minutes Half-Marathon Time 1:16:26 1:31:43 1:47:00 2:02:18 2:17:35 2:32:52 2:48:09 3:03:26

To have a successful race, aim for at least two goals, and make sure that one of them is not defined by the clock
your workouts feeling strong, youll be motivated to push yourself on race day.

GO FOR A BEST EFFORT

Chances are, you wont run a PR every time you race. So have some goals that are not tied to your finishing timestargets that reflect your best effort given the circumstances. For injuryprone runners, your goal may be to get to the start healthy. The goal can still be performancerelated; for instance, aim to run even splits, or finish each mile within 10 percent of your goal pace. Just make sure your goal is measurable, so that you can tell whether youve met it.

AIM FOR A PERSONAL RECORD (PR)

This ambitious goal requires consistent training at specific paces, ideal race-day conditions, and perfect health. Having a banner-day goal will help drive your training. Once you complete

FOUR TRAINING UNIVERSALS

REST means no running. Give

your muscles some serious R&R so youre primed for the next workout. Its better to have two quality days and two of total rest than four days of mediocrity from lingering fatigue. Rest days give you a mental break as well, so you come back refreshed.

EASY RUNS are totally

comfortable and controlled. You should be able to easily hold a conversation. If youre huffing and puffing, youre going too fast. You may feel as if you could go faster, but its best not to. Save your energy for hard workouts, like speed sessions and long runs.

LONG RUNS are steady

runs longer than your weekday runs and are designed to enhance endurance, which enables you to run longer and feel strong doing so. Use these runs as race rehearsals, to test out the fuel, gear, and mental strategies that you might want to use for the race.

SPEEDWORK means

bursts of running shorter than race distance, some at your goal race pace, some faster. This helps improve cardiac strength, biomechanical efficiency, and running economy, and helps you develop the psychological toughness that racing demands.

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TRAINING GUIDE

Beginner Runners

Half-Marathon Plan For

A realistic nine-week program to get you to the finish for the first time

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WEEK

his program is for someone who has run for at least a year and can run five miles without distress, averages 15 to 20 miles a week, and has finished a 5-K. The program slowly increases weekly mileage and the distance of long runs to build endurance. It has bouts of faster running to develop stamina you need to run strong for the full 13.1.

M
Rest Rest Rest Rest Rest Rest Rest Rest Rest

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2 miles, 5x1:00 AI, 2 miles 2 miles, 5x1:00 AI, 2 miles 2 miles, 2x(1:00, 1:30, 2:00) AI, 2 miles 3 miles, 3x(2:00, 2:30) AI, 2 miles 3 miles, 3x(2:00, 2:30) AI, 2 miles 3 miles, 2x2:00 AI, 2x2:30 AI, 1x3:00 AI+6GP, 3 miles 3 miles, 2x(2:00, 3:00, 4:00) AI, 3 miles 2 miles, 2x(2:00, 3:00, 4:00) AI, 2 miles 2 miles, 4x1:00 AI

W
Rest Rest Rest Rest Rest Rest Rest Rest Rest

T
4 miles + 4 GP 4 miles + 4 GP 4 miles, incl. 4x1:00 AI + 6 GP 6 miles, incl. 4x1:30 AI + 6 GP 6 miles, incl. 4x1:30 AI + 6 GP 8 miles + 4 GP 7 miles, incl. 4x2:00 AI + 6 GP 5 miles, incl. 4x2:00 AI + 6 GP 2 miles easy + 4 GP

F
Rest Rest Rest Rest Rest Rest Rest Rest Rest

S
4 miles 4 miles 5-K race 4 miles 4 miles 10-K race 6 miles 5 miles 2 miles

S
7 miles 7 miles 5 miles 8 miles 8 miles 4 miles 10 miles 10 miles Half-marathon race

TOTAL
20 miles 20 miles 17 miles 25 miles 25 miles 26 miles 31 miles 26 miles

1 2 3 4 5 6 7 8
TAPER

SCHEDULE KEY

AEROBIC INTERVALS (AI) You push the pace. But just a little. Find a tempo that feels somewhere between comfortable and Hey, Im workin a little here. Dont run this too hard. Adding too much intensity while youre also increasing mileage is a recipe for injury. When you finish the timed AI, jog very slowly until your breathing returns to normal, then work back into your regular pace.

GENTLE PICKUPS (GP) At the end of your run, walk for several minutes, then slowly increase your leg turnover on a flat stretch for 100 metersthe straightaway on a trackup to the point where you start to breathe hard. Hold it there for 10 to 20 meters, then gradually slow down. Walk to full recovery before you start the next one. Both AI and GP will improve your stamina

and leg speed, and make your regular pace feel more comfortable. RACE-DAY RULES Start at the back of the pack, and run more slowly than you think you should for the first few miles. Maintain a comfortable conversational pace. Drink at each aid station, eat a little something, rest for up to 30 seconds, and stretch if you need to.

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Intermediate Runners
This program will help you build more stamina so you can run stronger, for longer

Half-Marathon Plan for

T
WEEK

his program is designed for someone who has been running consis-

tently for several years, has tried various kinds of speed training, averages 25 to 30 miles a week, and may have finished a half-marathon. This plan will help you develop the ability to sustain your race pace for longer. The plan also includes speedwork to practice running faster than goal race pace, which will help you boost your stamina and make race pace feel more comfortable.

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Rest Rest Rest Rest Rest Rest Rest Rest Rest

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1 mile, 1x1200 PI(400), 2x800 CI (200), 4x200 SI(200), 1 mile 1 mile, 1x1200 PI(400), 2x800 CI (200), 4x200 SI(200), 1 mile 1 mile, 2x[1200 CI (600), 800 CI (400), 400 SI (200)], 1 mile 1 mile, 2x1 mile CI (800), 6x200 SI (200), 1 mile 1 mile, 2x1 mile CI (800), 6x200 SI (200), 1 mile 1 mile, 2x[800 SI(400), 400 SI (200), 200 SI(200), 1200 PI], 1 mile 1 mile, 2x1200 CI (600), 4x400 SI (200), 4x200 SI (100), 1 mile 1 mile, 2x1200 CI (600), 4x400 SI (200), 4x200 SI (100), 1 mile 1 mile, 4x400 CI (200), 2x200 SI (100), 1 mile

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4 miles 4 miles 2 miles 4 miles 4 miles 4 miles 4 miles 4 miles 2 miles PI + 4x100 S

T
1 mile, 2x2 miles PI (800) + 4x100 S, 1 mile 1 mile, 2x2miles PI (800) + 4x100 S, 1 mile 3 miles + 4x100 S 1 mile, 4 miles PI(800), 1 mile CI +6x100 S, 1 mile 1 mile, 4 miles PI(800), 1 mile CI +6x100 S, 1 mile 8 miles (incl. 6x1:00 SI) + 4x100 S 1 mile, 3 miles PI(800), 1x800 CI(400), 2 miles PI, 1 mile 1 mile, 4 miles PI (800), 1x800 CI (400), 2 miles PI, 1 mile 1 mile, 2x400 CI (200), 1x 200 SI, 1 mile

F
Rest Rest Rest Rest Rest Rest Rest Rest Rest

S
4 miles + 4x100 S 4 miles + 4x100 S 5-K race 5 miles + 6x100 S 5 miles + 6x100 S 10-K race 4 miles + 6x100 S 6 miles + 6x100 S 3 miles easy

S
9 miles 9 miles, incl. 4:00 TUT 6 miles 10 miles, incl. 6:00 TUT 11 miles 8 miles 13 miles, incl. 8:00 TUT 6 miles Half-marathon race

TOTAL
30 miles 30 miles 23 miles 34 miles 35 miles 32 miles 36 miles 31 miles

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SCHEDULE KEY

PACE INTERVALS (PI) Lengthy repetitions at goal half-marathon pace to build endurance and pace awareness. All numbers in parentheses are distance of recovery jog. CRUISE INTERVALS (CI) Run each interval at 10-K pace. This will help promote stamina and the ability to run strong when tired. For 10:00-per-mile half-marathon pace (2:11:06), run 7:07 (1200), 4:45 (800); for

9:00 pace (1:57:59), run 6:24 (1200), 4:16 (800); for 8:00 pace (1:44:52), run 5:42 (1200), 3:48 (800). To find your 10-K pace, go to runnersworld.com/trainingcalculator. SPEED INTERVALS (SI) Run at 5-K race pace to develop quick turnover. For 10:00 half-marathon pace, run 4:30 (800), 2:15 (400), 1:07 (200); for 9:00 half-marathon pace, run 4:04 (800), 2:02 (400), 1:01

(200); for 8:00 half-marathon pace, run 3:37 (800), 1:48 (400), 0:54 (200). To find your 5-K pace, go to runnersworld.com/tools. STRIDES (S) Over 100 meters, gradually accelerate to 90 percent effort, hold for five seconds, then decelerate. Walk to recover. TOTAL UPHILL TIME (TUT) Work the uphill sections during your run, targeting a strong 10-K effort in the total time called for.

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TRAINING GUIDE

Advanced Runners

Half-Marathon Plan For

Follow this surefire nine-week program to run the race of your life
his program is designed for someone who has run and

T
WEEK

raced for many years, has finished a half-marathon and perhaps a full marathon, and has averaged 35-plus miles a week for at least the last six months. This plan features long runs at half-marathon pace and training that will help you maintain a fast pace even when youre feeling fatigued.

M
Rest Rest Rest Rest Rest Rest Rest Rest Rest

T
1 mile, 4x1 mile PI (400), 6x200 SI (100), 1 mile 1 mile, 4x1 mile PI (400), 6x200 SI (100), 1 mile 1 mile, FFI 2x[400 SI (100), 1200 CI (200), 2000 PI], 1 mile 1 mile, 3x1.5 mile CI (400), 1 mile 1 mile, FFI 2x[400 SI (100), 1200 CI (200), 2400 PI], 1 mile 1 mile, 4x1200 CI (200), 6x200 SI (100), 1 mile 1 mile, FFI 2x [400 SI (100), 1200 CI (200), 3200 PI], 1 mile 1 mile, 2x1200 SI (400), 6x200 SI (100), 2x1200 SI (400), 1 mile 1 mile, 6x400 CI (100), 1 mile

W
4 miles 4 miles 4 miles + 6x100 fast strides 4 miles 4 miles 5 miles 1 mile, 3 miles PI, 1 mile 1 mile, 3 miles PI, 1 mile 3 miles PI

T
1 mile, 3 miles PI, 2x800 CI (200) + 4x100 S, 1 mile 1 mile, 3 miles PI, 2x800 CI (200) + 4x100 S, 1 mile 4 miles PI 6 miles alternating 2:003:00 CI w/ 1:00 jogs 6 miles alternating 2:003:00 CI w/ 1:00 jogs 1 mile, 2x[400 SI (100), 800 SI (200), 400 SI], 1 mile 6 miles 7 miles 1 mile, 2x400 CI (200), 2x200 SI (100), 1 mile

F
4 miles 4 miles Rest 3 miles 3 miles Rest Rest Rest Rest

S
6 miles + 4x100 S 6 miles + 4x100 S 5-K race 6 miles + 6x100 S 6 miles + 6x100 S 10-K race 6 miles + 6x100 S 6 miles + 6x100 fast S 3 miles

S
13 miles LR 14 miles LRFF 10 miles LR 15 miles LRS 16 miles LRF 12 miles LR 17 miles LRS 10 miles LR Half-marathon race

TOTAL
42 miles 43 miles 30 miles 42 miles 43 miles 32 miles 43 miles 35 miles

1 2 3 4 5 6 7 8 9

SCHEDULE KEY

PACE INTERVALS (PI) Repetitions at your goal race pace. All numbers in parentheses above denote distance of recovery jog. CRUISE INTERVALS (CI) Run each interval at 10-K pace. To find your 10-K pace, go to runnersworld.com/trainingcalculator. SPEED INTERVALS (SI) Run at 5-K race. To find your 5-K pace, go to runnersworld.

com/trainingcalculator. STRIDES (S) Over 100 meters, gradually accelerate to 90 percent effort, hold for five seconds, then decelerate. Walk to recover. FATIGUE FIGHTER INTERVALS (FFI) These are different intervals so you can work on maintaining pace, even when you tire. Run easy for 5 to 7 minutes between sets.

LONG RUN (LR) Run at a moderate pace (60 to 75 seconds slower than goal race pace). For Long Run Stamina (LRS): Run three to six miles at goal pace in the middle third of the run. For Long Run Fartlek (LRF): Alternate one minute at 10-K pace with oneminute jogs in the middle third of the run; Long Run Fast Finish (LRFF) means to run the final 15 minutes at 10-K pace.

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Theres no one-size-fits-all runners diet, but here are five top nutrition rules to help you meet your race-day goals

Fuel Up For Peak Performance

EAT FOR RECOVERY Getting high-quality protein and carbohydrates after speed sessions and long runs helps restock glycogen stores and repair muscle tissue. Within 30 minutes of finishing a hard workout, consume a healthy snack with a carb-to-protein ratio of 4:1. If running at a higher intensity leaves you queasy, try a liquid postrun snacklike a smoothie, rice milk, or frozen yogurt. WATCH YOUR WAISTLINE Once you bump up the mileage, its natural to feel hungrier, but its easy to overcompensate. To avoid weight gainand have energy to run time your calorie intake right. Eat one to two hours before your workout. And within 30 minutes of finishing your workout, have a healthy meal to help you bounce back strong. Keep wholesome snacks on hand when youre on the go, so youll be less likely to eat junk when youre famished. To cut back, you may not need to eliminate foods, just downsize portions or cut out high-calorie drinks. GET CARBS ON LONGER RUNS On a run thats about 75 minutes or less, you can rely on your bodys glycogen stores and your prerun meal to power through. Run longer, though, and you need to refuel while youre on the road. Start refueling 45 minutes into your workout or race. The ideal is to get 100 to 250 calories (or 45 to 60 grams of carbs) per hour. Thats about one to 2 1/2 sports gels, or 16 to 40 ounces of sports drink per hour. TINKER WITH THE FORMULA Many runners rely on sports drinks and energy gels for their carbs. But feel free to eat it in whatever food energizes you without upsetting your gut, whether thats Gummi Bears, dried fruit, or raisins. The key is to keep trying foods in training until you find something that works, so on race day, you wont have a close encounter with the wall, or have to make an emergency pit stop that could derail your performance.

BALANCE OUT YOUR CALORIE COUNT Get roughly half of your calories from carbohydrates. Whole grains, fruits, and vegetables are excellent sources of carbohydrates, and also provide vitamins, minerals, and antioxidants that will help speed your recovery. About one-quarter

of your calories should come from protein, ideally from sources like lean beef, poultry, beans, legumes, and low-fat dairy products. Get about 25 percent of your calories from heart-healthy unsaturated fats, in products such as nuts, seeds, salmon, and olive and canola oils.

YOUR MOVEABLE FEAST Heres exactly how much to eat on every run
Time running 30 to 60 min 60 to 90 min 90 to 120 min Before 100150 cal. 30 min. prerun 200250 cal. 4560 min. prerun 300 cal. 6075 min. prerun During Nothing needed 100250 cal. per hour 100250 cal. per hour After 250300 cal. within two hours 300400 cal. with 4:1 carbs-to-protein ratio within 30 minutes 300400 cal. with 4:1 carbs-to-protein ratio within 30 minutes

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Home Remedies
BUILD GRADUALLY
Running too much, too soon, too fast is a surefire recipe for injury. Muscles and joints need recovery time so they can handle more demands. If you rush that process, you could break down rather than build up. Stick to the training plan; it builds weekly mileage by 10 percent per week, a proven formula for staying injury-free. And if

A few aches and pains are unavoidable on the way to the start. Heres how to prevent them from sidelining your racing plans
you feel achey on a day when youre scheduled to run, rest instead. Its better to take one day off for a little achiness than to be sidelined for weeks because of a full-blown injury.

blisters and black toenails. Replace your shoes every 300 to 500 miles. Go to a specialty running shop where you can get help finding a pair with the fit and support your feet need. Keep track of the miles on your shoes in your training log.

TRY RICE
Rest, ice, compression, and elevation (RICE) can help relieve pain, reduce swelling, and prevent tissue damage, all of which can speed healing. RICE is most effective when done immediately following a minor injury. If you twist an ankle or tweak your knee, take a few days off. Apply ice for 10 to 15 minutes, several times a day. Elevate the area to limit swelling. Compressionwrapping the area in an Ace bandage can reduce inflammation and provide pain relief.

TREAT YOUR FEET RIGHT

Worn-out or ill-fitting shoes can lead to injuries like shinsplints and plantar fasciitis, plus

LISTEN TO YOUR BODY

If you feel some discomfort that fades after a mile or two, keep running. If you have pain that worsens as you run, stop and see a doctor. Its normal to feel sore a day or two after a speed session or a long run. You can run easy through this muscle soreness, but hold off on an intense workout for a few days. If the soreness lasts longer than a week, develops into pain, or there is any sign of swelling or redness, see a doctor.

WHAT A RELIEF

Training for a half-marathon can be tough on the legs. Here are four ways to ease the pain

HEAT THERAPY

When muscle temperature rises, blood flow increases, bringing more blood to the muscle. Apply a heating pad prerun, or wait 24 hours after a run.

ICE BATH

Sitting in a cold tub for 20 minutes after a hard run flushes out waste products, and reduces swelling and tissue breakdown.

ACTIVE RECOVERY

Just a 20-minute low-impact workout increases blood flow to muscles, and loosens them up more than sitting still.

MASSAGE

Sports massage increases blood flow to the damaged muscles to enhance recovery, and it can help reduce soreness.

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Your Best Race Ever

Even for seasoned racers, the big day can be stressful. Heres how to stay calm
BEFORE
TAPER SMART Stick to the mileage and intensity outlined on the plan, which reduces mileage and intensity in the last two weeks before the race to let your muscles recover. CHECK OUT THE COURSE Review the course map and elevation chart, and drive the course. Getting to know the landmarksand the hills will help you prepare for when you have to push. DONT OVERDO THE EXPO Pick up your race number, but give yourself a time limit at the expo and stick to it. Get off your feet as much as possible in the days before the race. DONT OVERLOAD ON CARBS In the final week before the race, no need to devour lots of pasta. Just eat 60 percent of your calories from carbs, and the rest from healthy fats and protein.

DURING
DONT OVERDRESS It may be cool at the start, so wear clothes that you can toss off in the early miles. Youll heat up once you get going.

LINE UP EARLY You dont want to be rushing to the starting line, so dont wait for the last call to get there. Once youre in position, jog in place, and practice good, positive visualization. START SLOW AND STAY EVEN Run the first two to three miles 10 to 15 seconds slower than

goal pace, with the idea that youll finish strong. Keep an even effort and pace throughout the race, and save your extra energy for the last few miles. LEARN SOME BACK TALK Have a reserve of positive images and sayings. Replay the highlight reel of the best moments of your running careeryour last PR, the first time you ran 10 miles, how you felt on your best training run. STAY RELAXED If you get to a point when the race feels hard, do a body scan. Is your brow clenched? What about your jaw? Drop your shoulders, and take some deep breaths. This can help free up the energy your mind and body need.

LIVING (AND RUNNING) LARGE

These are the 10 largest half-marathons in the country*
RACE CITY SIZE

OneAmerica 500 Festival Country Music Half-Marathon P.F. Changs Rock n Roll Arizona Rock n Roll San Antonio Rock n Roll Las Vegas Rock n Roll Virginia Beach Rock n Roll Seattle Rock n Roll Chicago Chicago Half-Marathon Nike Womens Half-Marathon

Indianapolis Nashville Phoenix-Tempe San Antonio Las Vegas Virginia Beach Seattle Chicago Chicago San Francisco

30,300 22,900 22,100 20,100 17,900 15,700

AFTER
REPLENISH, WALK, STRETCH Rehydrate and refuel with healthy carbs and protein. Walk for five minutes, then squat; it gently stretches the back, hips, quads, and calves, and encourages fresh blood to pump to the muscles. CURB YOUR ENTHUSIASM Finishing a first half or setting a PR can make you eager to race again pronto. Its best to wait at least three weeks to line up again. Stick to rest and easy running. ANALYZE THINGS If things didnt go well, allow yourself to wallow a bit. Cry, mope, vent. Do what you need to for a day or two, then look for a positive. Review your training plan and your race-day strategy to see if there is anything you can improve upon. Did you rest enough during your taper? Did you go out too fast? Tweak these things so youre ready the next time.

14,600 13,500 13,400

With contributions by Jon Marcus, Adam Bean, Jen Van Allen, Liz Plosser, Michelle Hamilton, Kelly Bastone, Kelly Pate Dwyer, Jeff Galloway, Sarah Bowen Shea, and Pam Nisevich Bede
COPYRIGHT RODALE INC. 2010-2011 Illustration by Ryan Heshka

* Source: Running USA

15,700

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