How do I train for my first half marathon without getting injured
I signed up for a half marathon in 8 weeks. I can currently run about 3 miles without stopping. I have never run more than 5 miles. I don't want to get hurt but I really want to finish. What's a safe plan?
1 Answer(s)
8 weeks is tight but totally doable if you're smart about it. The #1 mistake beginners make is doing too much too fast. Here's a safe plan.
Weeks 1-3: Run 3 times per week. Keep each run easy — you should be able to hold a conversation while running. Week 1: 3 miles each run. Week 2: 3, 3, 4 miles. Week 3: 3, 4, 4 miles. Your long run should never increase by more than 1 mile per week.
Weeks 4-6: Add a 4th running day. Week 4: 3, 3, 5, 5. Week 5: 4, 4, 6, 6. Week 6: 4, 5, 7, 7. This is where most injuries happen so listen to your body.
Weeks 7-8: Taper down. Week 7: 4, 4, 8, 8. Week 8 (race week): 3, 3, rest, race.
Also: get proper running shoes fitted at a specialty store, stretch after every run, and don't skip rest days. If something hurts (not just sore, actually hurts), take a day off. It's better to arrive undertrained than injured.