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20 week half marathon training schedule training 3 days a week

by Madhusree Basu | Jan 26, 2022 | Alternatives, Articles, Running

Last Updated: July 4th, 2022

Can you get prepared in 20 weeks?

For a half marathon?

For a beginner?

Running only 3 days a week?

Absolutely!

This 20 weeks half marathon training plan where you will be running for only 3 days a week, is targeted towards absolute beginners…

This plan will start off runs where a beginner can keep going…

I’ve provided this plan in this way so that, you don’t get scared and can actually follow the plan to completion. Completion…yes, this is my plan with this schedule. I’m not trying to tell you that you will be a world-class runner if you follow this plan…No…

If you follow this plan to the ‘T’, you will be able to finish your first half marathon with comparative ease and a good time.

However, if you find this plan to be difficult, there is one more couch to a half marathon plan, that is a bit more relaxed than this one…You can follow that as well.

20 Week Half-Marathon Training Schedule (3 Days A Week)

Below is the 20 week half marathon training schedule. You will be running for a max of three days. We have also included the cross training and strength training schedule that you should follow.

20 WEEK HALF MARATHON SCHEDULE FOR BEGINNERS-min

20-weeks half-marathon training plan for beginners

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What kind of exercises should you include for running a half marathon as a beginner?

Running a half marathon is a tough task and there is no doubt about it. However, if you skip strength training exercises, then you will be making this task even more difficult.

Then what should you do?

If you check this plan, you will find that you will be doing strength training or cross-training exercises at least 3 days a week.

This will be providing you with enough strength, to carry on this tough task, with minimum chances of injury.

However, since running a half marathon is a very lower-body intensive exercise, you should focus more on strengthening your calves, glutes, and your core.

Focusing on glutes and claves will help you to avoid knee-specific injuries which most runners are prone to.

Also, core exercises will help you to have hip stability and also overall good running form.

So, what kind of exercises should you include in your strength training sessions.

Here are some routines that may help you with your calf, glutes, and core strength:

Is 20 weeks enough time to train for a half marathon?

Yes, 20 weeks is enough time to train for a half marathon. However, you have to have a complete focus on your training. Also not only the running part, but you will also have to be disciplined about your strength training and cross-training sessions.

As mentioned above, with strength training, you should also include some cross-training into the mix.

This will help you to have a more dynamic performance and also it will improve your coordination. Plus, it will break the monotony of constantly running.

Also, when you are running, there are only a certain group of muscles that are getting exercised. However, with cross-training, you will be engaging a different set of muscles which in turn will provide you with a more stable performance.

Now, what you can take up as cross-training?

There are a lot of exercises that can be taken up as cross-training and not only elliptical training.

Here are some examples:

Hiking
Elliptical Training
Yoga
Cycling
Weight Lifting
Bodyweight training
Martial Arts
Dancing
Pilates
Zumba
Aerobics
Swimming
Climbing
Rowing
Skiing
Boxing
Calisthenics

Are 2 hours 20 minutes a good half marathon time?

Yes, 2 hours 20 minutes is a good half marathon time, especially if you are a beginner since the finishing time of a half marathon is anywhere between 1 hour to 4 hours. However, the timing is typically dependent on your age, sex, and your experience.

Here is how much time you would need to run a half marathon if you are a male:

Age	Beginner	Novice	Intermediate	Advanced	Elite
10	02:53:28	02:25:01	02:03:56	01:48:22	01:36:56
15	02:30:06	02:05:30	01:47:15	01:33:47	01:23:53
20	02:24:57	02:01:11	01:43:33	01:30:33	01:20:59
25	02:24:57	02:01:11	01:43:33	01:30:33	01:20:59
30	02:24:57	02:01:11	01:43:33	01:30:33	01:20:59
35	02:25:45	02:01:51	01:44:08	01:31:03	01:21:26
40	02:29:29	02:04:59	01:46:48	01:33:24	01:23:32
45	02:35:40	02:10:09	01:51:13	01:37:15	01:26:59
50	02:42:27	02:15:49	01:56:04	01:41:30	01:30:47
55	02:49:52	02:22:01	02:01:21	01:46:07	01:34:55
60	02:57:59	02:28:48	02:07:09	01:51:11	01:39:27
65	03:06:54	02:36:16	02:13:32	01:56:46	01:44:26
70	03:16:46	02:44:31	02:20:35	02:02:56	01:49:57
75	03:30:18	02:55:49	02:30:15	02:11:23	01:57:31
80	03:52:01	03:13:59	02:45:46	02:24:57	02:09:39
85	04:26:50	03:43:05	03:10:38	02:46:42	02:29:06
90	05:26:00	04:32:33	03:52:55	03:23:40	03:02:10

Here is how much time you would need to run a half marathon if you are a female:

Age	Beginner	Novice	Intermediate	Advanced	Elite
10	03:24:32	02:54:11	02:30:51	02:13:09	01:59:51
15	02:58:13	02:31:46	02:11:26	01:56:01	01:44:26
20	02:44:13	02:19:51	02:01:07	01:46:54	01:36:14
25	02:42:58	02:18:48	02:00:12	01:46:06	01:35:30
30	02:43:01	02:18:50	02:00:14	01:46:07	01:35:32
35	02:44:33	02:20:08	02:01:22	01:47:07	01:36:25
40	02:48:23	02:23:24	02:04:11	01:49:37	01:38:40
45	02:54:51	02:28:54	02:08:57	01:53:49	01:42:27
50	03:04:28	02:37:06	02:16:03	02:00:05	01:48:06
55	03:16:00	02:46:55	02:24:33	02:07:36	01:54:51
60	03:29:05	02:58:03	02:34:12	02:16:06	02:02:31
65	03:44:01	03:10:47	02:45:13	02:25:50	02:11:16
70	04:01:16	03:25:28	02:57:56	02:37:04	02:21:23
75	04:21:23	03:42:36	03:12:47	02:50:09	02:33:10
80	04:48:33	04:05:44	03:32:49	03:07:51	02:49:05
85	05:35:00	04:45:17	04:07:04	03:38:04	03:16:18
90	06:59:49	05:57:32	05:09:38	04:33:18	04:06:00

Data curtsy: running level

Can you go from couch to half marathon in 6 months?

You can go from couch to half marathon in 6 months. You need a definite plan to follow and not only the running part, but it should also include proper strength training and cross-training.

You also need to focus on your diet and include a good quantity of protein and carbs. Your performance will be equally dependent on your physical training and your nutrition during this more than 20 weeks of marathon training.

You may be averse to carbs, but don’t be…they are one of the primary groups of nutrition and for running performance, you will need carbs…

Running is a cardio exercise and for that, you need a ready store of energy and there is nothing better than carbs for that.

When you need ready access to energy, carbs are the way to go as they can be easily broken down by the body for instant release of energy. However, you need protein for the subsequent building of your muscles.

Also, don’t avoid fat as they are vital to keeping your joints in good condition. Without them, you will find that your joints are paining more or you are getting injured easily.

Ok…

So, what plan should you follow now, that you have already understood the basics of your nutrition plan?

Here is one such plan to help you to go from couch to half marathon in 6 months.

Will I lose weight training for a half marathon?

You will lose weight training for a half marathon. However, this is dependent on your age, gender, weight, and experience. Also, it is heavily dependent on your calorie intake.

If you increase your physical activities, then it is very natural to lose weight provided you keep your calorie intake the same.

But then again, if you increase the intake of calories along with increasing the physical activities, then you may not be able to lose weight.

So, if you want to lose weight while training for a half marathon, then you will half keep your calories in check.

Focus on whole foods and foods with low calories but high nutritional content. This way you will be able to do lose weight, while training for half marathon.

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.

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Asics Gel Kayano 28 Vs Dynablast 2: Which One Is The Best Option For You? [2021]

by Madhusree Basu | Sep 28, 2021 | Alternatives, Comparisons, Reviews, Running

Disclosure: As an Amazon Associate and an affiliate for some reputed brands, I earn from qualifying purchases at no extra cost you. I may recieve a commission if you purchase something mentioned in this post. See more details here.

Asics Gel Kayano and Asics Dynablast are good running shoes. They will provide you with excellent running quality and will keep you comfortable throughout the ride. Asics Dynablast is comparatively new in the market, however, it has been well received by the runner’s community.

Then which one should you choose?

To find that out, we have compared Asics Gel Kayano 28 and Asics Dynablast 2 in this post. At the time of writing this post, these two are the current versions of the shoes.

In the sections below, you will find a very detailed comparison of Asics Gel Kayano Vs Asics Dynablast. We have compared these two running shoes in detail and have provided you with a comprehensive analysis.

So, without further ado let’s proceed.

Asics Gel Kayano Vs Asics Dynablast HI-min

This is our winner

Sale

Brooks Ghost 14

(32716)

Last update on 2023-11-02 / Affiliate links / Images from Amazon Product Advertising API

Brooks Ghost 14

Why did we pick this one?

Excellent cushioning.
Upgraded heel counter.
Same density DNA LOFT on medial and lateral sides.
A bit more breathable than the previous version.
An excellent heel collar and ankle stability.

Check Price!

The main differences between Asics Gel Kayano Vs Asics Dynablast

The heel-to-toe drop of Asics Dynablast is 8mm and the heel-to-toe drop of Asics Kayano is 13mm for women and 10mm for men.
Asics Gel Kayano is a neutral plus stability running shoe whereas Asics Dynablast is a neutral running shoe.
Asics Gel Kayano uses Ortholite X-55 sockliner whereas Asics Dynablast uses Ortholite X-30.
Asics Dynablast is a bit lighter than Asics Gel Kayano. For women, Asics Dynablast weighs around 7.6oz or 215.45g whereas Asics Gel Kayano weighs around 9.1oz or 258g. For men, Asics Dynablast weighs around 8.9oz or 252.3g whereas Asics Gel Kayano weighs around 10.9oz or 309g.
For the women’s version of the shoe, Asics Gel Kayano has one more size available than Asics Dynablast.
The latest generation of Asics Gel Kayano is 28 whereas the current generation of Asics Dynablast is 2.

Content

✅ Asics Gel Kayano Vs Asics Dynablast

1. An Overview
2. This is our winner
3. Asics Gel Kayano 28 Vs Asics Dynablast 2 – Features at a glance
4. The main difference between Asics Gel Kayano Vs Asics Dynablast
5. Asics Dynablast Vs. Asics Gel Kayano – A head to head comparison
6. Similar Shoes
- 6.1. Running Shoes Similar To Asics Gel Kayano 28
- 6.2. Running Shoes Similar To Asics Dynablast 2
7. Conclusion

Asics Gel Kayano Vs Asics Dynablast – An Overview

Asics Gel Kayano is a neutral plus overpronating running shoe and Asics Dynablast is a neutral running shoe with good cushioning.

Both of them are high mileage running shoes and will provide you with excellent running quality. Also, it will provide you with good cushioning and provide your feet with ample protection.

In the following sections, we have provided you with an in-depth comparison of Asics Gel Kayano and Asics Dynablast.

Let’s read on…

Asics Gel Kayano 28 Vs Asics Dynablast 2 – Features at a glance

	Asics Gel-Kayano 28	Asics Dynablast 2

	Check Price!	Check Price!
Type	Neutral, Stability	Neutral
Heel-to-toe Drop	13mm (Women) 10mm (Men)	8mm
Weight	9.1oz/258g (Women) 10.9oz/309g (Men)	7.6oz/215.45g (Women) 8.9oz/252.3g (Men)
Arch Support	Medium	Medium
Midsole Type	FlyteFoam BLAST	FlyteFoam BLAST
Technology	Engineered Mesh Upper, Dynamic DuoMax™ Support System, Rearfoot and Forefoot GEL® Technology Cushioning System, OrthoLite™ X-55 sockliner, Trusstic System® technology, Redesigned external heel counter, FlyteFoam BLAST™, 3D SPACE CONSTRUCTION™, AHAR® Plus Outsole, 3D SPACE CONSTRUCTION™	FlyteFoam BLAST, Circular knit upper, Underfoot cutouts, Ortholite™ X-30 sockliner
Sizes	5.0 – 13.0 (Women) 6.0 – 16.0 (Men)	5.0 – 12.0 (Women) 6.0 – 16.0 (Men)
Width	Normal (Women) Normal (Men)	Normal (Women) Normal (Men)
Use	Long Distance, Treadmill, Road	Long Distance, Treadmill, Road
Editor’s Rating
	Check Price!	Check Price!

PRODUCT

ASICS Men's Gel-Kayano 28 Running Shoes, 13, Black/White

Asics Gel-Kayano 28

FEATURES

TYPE: Neutral

HEEL-TO-TOE DROP: 12mm

WEIGHT: 9oz/255.1g (Women) / 9.9oz/280.6g (Men)

ARCH SUPPORT: Medium to High

MIDSOLE TYPE: DNA LOFT Cushion

TECHNOLOGY: DNA LOFT, Segmented Crash Pad, 3D Fit Print

SIZES: 5.0 – 13.0 (Women) / 7.0 – 15.0 (Men)

WIDTH: Medium (1B), Wide (1D), Narrow (2A) [Women] / Narrow (1B), Medium (1D), Wide (2E), Extra Wide (4E) [Men]

USE: Long Distance, Treadmill, Road

EDITOR’S RATING

Check Price!

PRODUCT

ASICS Women's DYNABLAST 2 Running Shoes, 6, Mist/Blazing Coral

Asics Dynablast 2

FEATURES

TYPE: Neutral

HEEL-TO-TOE DROP: 8mm

WEIGHT: 7.6oz/215.45g (Women) / 8.9oz/252.3g (Men)

ARCH SUPPORT: Medium

MIDSOLE TYPE: FlyteFoam BLAST

TECHNOLOGY: FlyteFoam BLAST, Circular knit upper, Underfoot cutouts, Ortholite™ X-30 sockliner

SIZES: 5.0 – 12.0 (Women) / 6.0 – 16.0 (Men)

WIDTH: Normal (Women) / Normal (Men)

USE: Long Distance, Treadmill, Road

EDITOR’S RATING

Check Price!

Asics Dynablast Vs. Asics Gel Kayano – A head to head comparison

In the above sections, we have summarized a lot of differences and similarities between Asics Gel Kayano and Asics Dynablast.

In the following sections, we have covered an in-depth comparison of the major features of these two shoes.

Outsole

The outsole of Asics Dynablast is made from rubber. This is a lightweight rubber that is very durable and flexible. This will provide you with a bit of cushioning and an excellent grip.

Also, this will improve the overall durability of this shoe.

The outsole of Asics Gel-Kayano is made from AHAR or Asics High Abrasion Rubber. It is a durable rubber that has an excellent grip on both dry and wet surfaces.

It protects the midsole and will provide you with excellent durability.

Midsole

The midsole of Asics Dynablast is made from Flytefoam Blast. This is a lightweight midsole material that will provide you with excellent cushioning and responsiveness.

It has laser cuts near the heels and this improves the flexibility along with the style quotient. Also, the midsole is slightly protruded at the back. This gives it a very edgy look and some added cushioning to the heel area.

This foam will provide you with responsive propulsion and a soft landing.

The midsole of Asics Gel-Kayano is also made from Flytefoam Blast. This lightweight foam will provide you with durable cushioning. Also, this foam is environmentally friendly.

For better impact absorption, this running shoe has a rearfoot and forefoot gel cushioning system. This is a silicone-based gel-cushioning that is excellent at shock absorption.

Also, it has the Dynamic DuoMax Support System. It reduces your overpronation by controlling the movement of your foot. Also, it will lead to easier heel-to-toe transition.

It has the Space Trusstic that reduces the weight of the sole. It improves the stability and structural integrity of the shoe.

Also, the gender-specific trusstic is tuned to men’s and women’s specific biomechanical needs. This provides you with protection and a smooth ride.

Also, the I.G.S or the Impact Guidance System will create a smooth and balanced heel-to-toe transition.

Upper

The upper of Asics Dynablast is made from engineered mesh. It is made with a circular knit which provides support to the foot. Also, it is highly breathable and will keep your foot cool and dry during the entire running session.

It flexes with your foot and will provide a natural running experience.

The upper of Asics Gel Kayano is made from engineered mesh. It is a lightweight mesh that will not feel heavy on your foot.

It is very breathable and will provide you with a comfortable environment. It tightens and loosens in the key areas to allow your foot to have a non-restrictive movement.

Also, it has an external heel clutch that uses an exoskeletal structure and wraps around the heel for a secure and comfortable fit. It also has a new X structure and is lined with memory foam for a personalized fit.

It also has an EVA sockliner that provides added cushioning.

Weight

In terms of weight, Asics Dynablast is lighter than Asics Kayano.

Asics Dynablast weighs around 7.6oz /215.45g for women and 8.9oz/252.3g for men.

Asics Kayano weighs around 9.1oz/258g for women and 10.9oz/309g for men.

Price

Asics Dynablast is a lot cheaper than Asics Gel-Kayano. In fact, the price difference between these two running shoes will be somewhere around $60. (We compared the prices of the current versions of these shoes at the time of writing this post).

This will definitely be a deal-breaker if you are like me and don’t want to spend a fortune on a running shoe.

If you are going for any of these running shoes and have overpronation, then the choice of your running shoe will be Asics Kayano.

However, if you are a neutral runner, then your choice of running shoe will be either Dynablast or Kayano. In that case, if you are a short-distance runner, go for Dynablast. Otherwise, Gel-Kayano will be an excellent option.

In the above sections, you will find almost all the similarities and differences between Asics Gel Kayano and Asics Dynablast.

However, this post will not be complete if we didn’t suggest a couple of alternatives to these two running shoes. As runners, we always need different shoes for our shoe rotation. The running shoes that we are suggesting below will provide you with a similar running experience.

Similar Shoes

Running Shoes Similar To Asics Gel Kayano 28

Asics Gel Kayano is a neutral plus stability running shoe. It will provide you with excellent cushioning and a smooth and stable ride.

Also, it will provide you with a comfortable in-shoe running experience and will provide an excellent ride.

Mizuno Wave Inspire will provide you with a similar running experience. It has a bouncy sole that will provide you with good cushioning and responsiveness. Also, it will provide you with a comfortable in-shoe environment and is great for long-distance running as well. This is one of the best alternatives to Asics Gel-Kayano.

1,708 Reviews

Mizuno Wave Inspire 17 Running Shoes

Enerzy Foam: Mizuno Enerzy Foam is more responsive and has more springy qualities compared to former Running EVA technologies - U4ic and U4icX.
U4ic Midsole: Delivers optimal shock reduction, durability, and a superior ride. Innovatively light, well cushioned, responsive, and resilient.
X10 Outsole: Durable carbon rubber that allows for longer wear.

Last update on 2023-10-25 / Affiliate links / Images from Amazon Product Advertising API

Running Shoes Similar To Asics Dynablast 2

Asics Dynablast is a neutral running shoe. It will provide you with good cushioning and is excellent for any type of running. It has a comfortable in-shoe environment and will provide you with a smooth and comfortable ride.

Another running shoe that will provide you with a similar running experience is Mizuno Wave Rider. It is a lightweight running shoe that will provide you with excellent cushioning.

It has a very comfortable in-shoe environment and will provide you with a very comfortable and smooth ride. This may be one of the best alternatives to Asics Dynablast.

1,096 Reviews

Mizuno Wave Rider 25 Running Shoes

MIZUNO ENERZY (FOAM): Offering versatility in its application, while still maintaining softness and resilience. It will help enhance performance capabilities.
MIZUNO WAVE: The MIZUNO WAVE plate disperses energy from impact to a broader area providing a stable platform and a superior cushioning.
X10 Outsole: Durable carbon rubber that allows for longer wear.

Last update on 2023-10-14 / Affiliate links / Images from Amazon Product Advertising API

Conclusion

In the above sections, you will find almost all the similarities and differences between Asics Gel Kayano Vs Dynablast. However, we liked Asics Gel-Kayano a bit more than Dynablast.

Asics Gel Kayano has a good amount of cushioning and is gel-based for excellent impact resistance. It has more sizes available for the female version and the heel-to-toe offset is customized for men’s and women’s feet. Also, it is capable of supporting both overpronating and neutral runners.

These are the reasons that we chose Asics Gel Kayano over Asics Dynablast.