This 8-week training program will help you not only finish the half-marathon but also smash it.
We know that you are eager to begin training for your spot in the Ilkley Half Marathon, which takes place in one of the most scenic surroundings in the UK.
So, a proper half-marathon plan is essential, whether it’s the first time you’ve run 13.1 miles (21km) or you want to achieve a new personal record.
You need a plan if you want to finish strong. And guess what? We have joined forces with Ben (an army physical training instructor and multiple marathon runner) from beForm Nutrition to get you running-ready within 8 weeks!
If you’re new to running this distance, you may experience a few wet, windy training sessions, and a blister or two may be inevitable, but when you cross that finish line, it will be all worth it!
How to Train for a Half-Marathon
Let’s dig a little deeper to find out why you want to run a half-marathon.
Were you coerced by that super-fit friend? Are you trying to lose a few kilos? Or you may want to raise money for a great charity. Whatever your motivation, you need to keep it in mind as you train.
Before you start, here are a few essential tips for half-marathon training.
Let’s look at these basics if you want to achieve your best while not pushing your body beyond its breaking point.
Half-Marathon Training – The Basics
The right gear is essential
Get running socks that wick away sweat and don’t crease (a major cause of blisters), and the right running shoes are essential for training. See the team over at Yorkshire Runner in Otley for expert fitting and advice.
Don’t wait to upgrade your running shoes until the day before the race; make sure you get some miles in them to avoid problems on the day.
Building blocks
The four main elements of a half-marathon training plan are:
- Base mileage
- Longer runs
- Speed work
- Recovery
Your base mileage will be built up by running 3 to 5 times per week.
Every 7-10 days, you’ll add a longer run to your training to help your body adjust to the additional distance.
Interval training and tempo runs will increase your cardio capacity, while rest and recovery days are essential to avoid physical and mental exhaustion.
Start slowly
Slow and steady wins races, right? Therefore, if you are new to running or attempting this distance, it is important not to burst out of the gates at full pelt.
This 8-week half marathon training program will gradually increase your base mileage.
Do not be tempted to increase your weekly mileage by more than 10%.
Start small by preparing yourself physically and mentally with a 5K or 10K race or visit your local Parkrun event for a pressure free running environment.
You may already have some experience in this area, but your training and pace for a long-distance race will need to be fine-tuned.
Hydration is key
Did you know that even a 2% loss of fluids through dehydration can seriously reduce your performance?
Furthermore, you can’t ignore hydration if you want to avoid injury. As you go longer distances your body will be working overtime.
It is important to maintain hydration levels before, during and after training or the race itself. You can find out your ‘sweat rate’ by using this calculator to understand how much fluid you should be consuming.
Cross training
Cross-training may not be mandatory, but it is highly recommended.
However, do not be confused with CrossFit, cross-training is merely doing other exercises/training that will be beneficial, such as strength training.
Building your muscle endurance will help you avoid hitting the wall at mile 10.
Cross-training is not only good for getting through the final push but also makes you a stronger and more well-rounded athlete.
Hill running is an excellent way to strengthen your legs and increase your interval training if weightlifting at the gym doesn’t appeal to you.
Post-exercise stretching
You’ll be sorry if you skip the stretching session after a run if you are older than 21.
As is typically the case, you finish your run or training session and spending 10 minutes or so stretching isn’t always at the top of our priorities.
However, by neglecting the stretching, you may be more susceptible to injury or at least aches and pains.
Stretching of the lower limbs, and if you can, squeeze in some active recovery such as a walk, foam rolling or a sedate pace on a static bike which will help reduce soreness and eliminate the build-up of toxins.
Overreaching
Overreaching is short-term strain as a result of exceeding your training capacity, which can result in reduced performance. So, if you notice that you’re getting slower or you’re aching more than usual, it is a sign that you need to incorporate more recovery into your training.
How Long Should You Train For?
Normally, we would suggest a 12-week timeframe, especially if you are new to running; this way you can build up that stamina.
However, if time is the problem, you can safely train in 2 months and get into shape.
If you are considering this crash plan, you should be able to run at least 3-5 miles with ease and at least 9 miles per week.
Otherwise, this is your chance to consider a more moderate training plan.
With this plan, expect to run 3-4 times per week, depending on your level of experience.
8-Week Half-Marathon Training Plan
This 8-week half-marathon training program is flexible and concentrates on 4 days of running, 2 days of cross-training (this could be swimming, walking, or weights) and a day of rest.
Take another day of rest if you feel completely exhausted. Don’t punish yourself for it and keep tabs on your performance. As already mentioned, if your performance is deteriorating, take more rest.
Week One
Monday: A nice steady-state run
Tuesday: 30 to 45 minutes of cross-training (this could be swimming, cycling, yoga etc)
Wednesday: 2.5-mile tempo run – (warming up with a 0.5-mile easy run, pushing into a comfortable hard tempo or “race pace”, then dropping the pace for the final 0.5 miles to cool down)
Thursday: 30 to 45 minutes of cross-training
Friday: Easy 3-mile run
Saturday: 4.5-mile longer run
Sunday: Relax; you’ve already completed week 1 and should start to feel more confident.
Week Two
Monday: 3.5 miles easy run
Tuesday: 30 to 45 minutes of cross-training
Wednesday: 4-mile tempo run (warm up for 1 mile, race pace of 2 miles, and cool down for 1 mile)
Thursday: 30 to 45 minutes of cross-training
Friday: Easy 3.5-mile run
Saturday: 6-mile longer run (that’s half of your race distance)
Sunday: Put your Feet up, and get some rest.
Week Three
Monday: Easy 4-mile run
Tuesday: 45-60 Minutes Cross-Training
Wednesday: Hill sprints (find a hill you can run up comfortably at a hard pace for 60 seconds, then jog down the hill 4-6 times)
Thursday: 45-50 Minutes Cross Training
Friday: Easy 4-mile run
Sunday: 8-mile longer run
Sunday: Rest; you deserve it.
Week Four
Monday: Easy 5 mile run
Tuesday: 45-60 Minutes Cross-Training
Wednesday: 7-mile speed run (one-mile warm-up, five miles race pace and one-mile cool-down)
Thursday: 45-50 Minutes Cross-Training
Friday: Easy 5-mile run
Saturday: 10-mile longer Run
Sunday: Rest
Your body and athleticism will have changed in just four weeks, but make sure you take care of yourself, check your feet for problems, and keep up with the post-run stretching.
In the second month of an 8-week marathon training program, you will focus on developing the mental strength necessary to finish strong.
As the race approaches, you’ll see that your training intensity will decrease. Do not take this opportunity to double your efforts. Your body needs time to recover so when the 13th of July arrives, your body is ready.
Week Five
Monday: Easy 4-mile run
Tuesday: 60 Minutes Cross-Training
Wednesday: Long Hill Repeats (find an incline of at least 6-7% and run it up in 90 seconds between 4 to 6 times).
Thursday: 60 Minutes Cross-Training
Friday: Easy 4-mile run
Saturday: 12-mile run (after that point, you will start cutting back your mileage to prepare for race day)
Sunday: Rest
Week Six
Monday: Easy 5 mile run
Tuesday: 60 Minutes Cross-Training
Wednesday: 8-mile speed run (1-mile warm-up and 6 miles race pace with a 1-mile cooldown)
Thursday: 60 Minutes Cross-Training
Friday: Easy 4-mile run
Saturday: 10-mile longer Run
Sunday: Rest
Week Seven
Monday: Easy 5-mile run
Tuesday: 30 Minutes Cross-Training
Wednesday: 4 miles cut down run. Warm up for 1 mile and then increase the pace by 10-15 seconds for each subsequent mile
Thursday: 30 Minutes Cross-Training
Friday: 4.5-mile easy run
Sunday: 8-mile longer run
Sunday: Rest
Week Eight
Monday: 6-mile run
Tuesday: 30 Minutes Cross-Training
Wednesday: Rest
Thursday: 4-miles speed run (1-mile warming up, 2-mile race pace, and 1-mile cool-down)
Saturday: Rest
Saturday: 3 Mile Easy Run
Sunday: Race!
Final Points
Check the weather, use suncream, monitor your hydration and make sure that you eat some easily digestible foods before the run.
You may wish to use a product like beEnergy, which utilises evidence-informed ingredients such as caffeine and dietary nitrates to improve performance (use the code: ILKLEY15 at the checkout for a discount).
A good example could be something like a white bagel and honey with a banana.
You could also eat some sweets during the run or use carbohydrate gels.
When you finish, hydrate and consume a mix of proteins and carbohydrates for recovery.