Do you want to run a half marathon in 3 months? You don’t know where to start? If so, here is a 3 month half marathon training plan that will provide you with just that…Without further ado let’s read on…
3 month half marathon training plan
Running a half marathon is quite an achievement and your fitness level will go through the roof. However, if you want to conquer the beast in 3 months starting from zero, then you need a game plan.
This is why we have put together a 3 month half marathon training plan which is targeted at beginners. Also, it is absolutely free and you can download the pdf format of this training plan for your reference.
This training program will help you no matter what is your fitness level and will gradually build up from there. You will be able to conquer your upcoming half marathon with confidence if you stick to the schedule.
If you want to have a little bit of a relaxed routine, then add in two additional weeks after the 10th week and 11th week and make this 3.5 month half marathon training plan. The running distance and the workout routine will be the same as their previous week.
Can I train for half marathon in 3 months?
You can train for a half marathon in 3 months even if you are a new runner. However, if you are just starting to run, then a more relaxed schedule of 4-6 months will be better.
Training for a half marathon is a very daunting task. If you are a new runner then this will seem like an unachievable dream.
However, with a little discipline and a good plan you will be able to go from zero to a half marathon in as little as 3 months.
Conquering a half marathon is more of a mind game than a physical undertaking. Don’t get me wrong, it is very physically challenging, however, your mind will give up first.
You will be more susceptible to giving up if you are a complete beginner.
So, you need to train your mind as well as your body if you want to run a half marathon in 3 months.
Do’s for running a half marathon in 3 months
You may already be doing these but it doesn’t harm to reiterate a couple of things that I feel is a must if you plan to run a half marathon in 3 months:
1. Follow a plan: This is the first requirement to start half marathon training. A plan will help you to narrow your focus and will help you to measure your progress.
Also, there are some requirements like strength training, rest, tapering, etc. These all will be included in the plan. This way you will not be tempted to skip any of these.
2. Strength Training: As mentioned in many of my previous posts, strength training is essential, if you want to run a half marathon in 3 months.
If you are running for some time, you may already have a set schedule for this. However, if you are a beginner, you may don’t want to do it.
Problem is, as a beginner, your muscles may be weak especially if you are not exercising. In that case, skipping the strength training will further enhance your weakness and will create muscle imbalances.
This, in turn, will create more injuries for you and you may not be able to recover from that completely or suffer a lot.
So, follow the schedule of your half marathon and be present for the strength training sessions.
3. Tapering: When you are training as hard as you are, your body will be tired. It would need to recover before your half marathon race.
The days your spend tapering is when your body will recover and will be as good as new on the race day.
This is essential, and if you skip it, you will be jeopardizing your race day performance.
4. Rest: Rest days are important for you to recover after a hard training session. It is not that you are losing out on training. This is actually a part of your training.
It gives your body a chance to get healed and become stronger. This will also help you avoid overtraining and running/exercise-induced injury.
5. Practice hydration: If you are not someone who takes time to hydrate yourself, this will be difficult for them to follow. However, you will have to practice hydration during your practice.
This will have two folds benefits. First, your body will get hydrated at proper intervals, and also you will practice how to hydrate yourself at regular intervals.
Secondly, you will get used to your hydration gear. Also, you will understand if there is an obvious issue with that particular gear or you prefer something else.
Based on that, you will be able to make a proper decision regarding this gear and you will not be in for a surprise on your race day.
6. Carb is your friend: If you avoid carbs like plague, then you may not be happy with whatever I’ve to say. Carb may be one of the best friends for a long-distance runner.
And no, including carbs in your diet will not make fat (unless you go overboard). However, this will be stored in your body and will utilize during running.
But protein will also provide you energy…then why carbs?
It is easier for your body to break down carbs instead of protein while running. When you are running, the blood supply to your legs increases and that to your stomach decreases.
So, your stomach is not very equipped to break down the more hard-to-digest proteins. It needs something that is easily digestible and can be converted into energy. This is where carbs come in. They are very easy to break down even with this shortage of blood supply to your stomach.
7. Sleep: Sleep is where your recovery happens. If you have a problem with your sleep, you will be able to see a drop in your performance in the very next session.
Although 7-8 hours of sleep is required, you should aim for at least 6 hours.
But what if you cannot go to sleep easily?
Here are some of the things that you can follow…
- Go to sleep at the same time during the night.
- Turn off your electronic devices at least 2 hours before sleep.
- Plan to read something when you go to bed.
- Switch off all the lights, except for the night lamp (if need be) before going to sleep.
- Maintain a comfortable room temperature.
- Drink some water before going to bed.
Mistakes to avoid while preparing for a half marathon in 12 weeks
If you are planning to run a half marathon in 3 months or 12 weeks, then you should be aware of the common mistakes that runners typically make:
I. No new things on race day – This is a very vital mistake that a runner can make. On your race day, you should be able to run as comfortably as possible and without any last-minute surprises.
So, sticking to your training gear is the sanest thing to do.
Why?
Let’s say you want to try a new shoe and you choose your race day to try it on…then you observe that you have a minor discomfort at one side of the feet. You ignore it and start running anyways…
You are a couple of miles into the race, now this minor discomfort has turned into a blister and by the end of the race, it will turn into a full-blown injury. This could have easily been avoided if you have used your training shoes.
II. Arriving at the venue without sufficient time in hand – And thus you don’t have time to use porta-potty…
And in long races, runners are known to poop…Need I say more?
III. Overloading on your gels – This is also a very common mistake. If you are using gels, then just use gels…don’t go for an additional sports drink also.
This will cause your stomach upset may not immediately but mostly it will.
Also, this may make you throw up, as your stomach will be in no position to digest this many carbs.
IV. Not using an anti-chafe cream – This is a sure-shot way to end up with sores where your clothes touch your body.
They are painful and may leave ugly scars. So, use a generous amount of anti-chafe cream so that you don’t have to deal with this.
Madhusree Basu
Author, Admin
Blogger and a fitness enthusiast. She loves running and Yoga and everything in between. She started running to manage her weight and to eat to her heart’s content. A true foodie at heart she shares whatever knowledge she has gained throughout the years about weight management and fitness.
