Running a fast half-marathon is an achievable goal for an advanced Masters runner. In this half build you will be guided through a 12-week training plan where the goal is to run four days per week with the remainder of the week for cross-training, strength, and flexibility exercises.
Before beginning this plan you should be comfortable running three to four times per week with some faster running at your 10-kilometre and half-marathon paces. For all runners including the Masters athlete, it is very important to listen to your body and modify your training to avoid injuries.
The plan consists of a workout (Tuesday), long run (Sunday), two easy runs (Wednesday/Friday), two strength-flexibility days and an optional cross-training day. Running by effort at the beginning is key to determine the running pace that feels best for you.
The long run should be done at a comfortable pace that you could maintain for an hour or more, this is called Long Slow Distance (LSD). Think about controlled breathing, relaxed arm swing, low knee lift, and feet touching the ground lightly with each stride.
Some long runs are just a run whereas others have half-marathon pace sections embedded. Easy runs are shorter runs during the week where you are running 15 to 30 seconds faster than your long run. The workouts are a chance to practice race paces and good running form. They consist of a warm-up, strides, intervals, and a cool down.
Coaching Tips
- Be Patient – follow the plan and take rest days off running.
- Believe in yourself – use positive self-talk to get you through tough training.
- Flexibility – adjust the plan to fit your work/life schedule.
- Running shoes – wear shoes that are supportive and feel good on your feet.
- Maintain flexibility and strength – short sessions throughout the week will help to avoid injuries.
- Switch up running routes and surfaces – flat, hilly, paved, and trail.
Half-Marathon Training Program
Photography by: Brett Clarke
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