15 WEEKS HALF MARATHON PLAN FOR BUSY RUNNERS!

Running training for busy runners
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How to make running fit your life!

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Training for a half marathon can be challenging. Whether you are an employee or a freelancer, a teacher or a stay-at-home mom, finding the right time to train can become tough. Especially if your goal is to prepare for long distances like a half marathon.

When you start looking for a training plan, you easily get in frustration, doubt and discomfort. The most typical half marathon programme usually involves six days of running. That means about 7-8 hours of training per week. This kind of plan makes difficult for real people to balance running with ordinary life.

That’s why I want to share with you how I am training for my next half marathon race without going crazy!

(the plan is attached at the end of the post!)

 

Train less to run more!

Adding more days of running to your plan will not lead to better results. Running too much is the reason why so many runners suffer from runner’s knee or IT band syndrome!

3-4 days training plan is the perfect way to achieve a good compromise with your life and great running goals!

 

Time Watch

 

Change your time perception

The majority of running schedules foresee so many runs a week because they work on weekly basis. But, what about you start reasoning on running every other day? You have more time to rest, you can manage your life activities easier and make training a long term process. In this way, taking part in a half marathon race becomes a reward and not a test.

 

Make running an appointment

When you have a busy schedule, the only way to survive is self-discipline. So, treat your running workout as any other appointment. That means having a clear plan in advance, being on time and don’t overstay!

 

Stretching for runners

 

Quality vs. quantity

The most important thing when starting a 3/4 days training plan is to make each run important. So, the key word here is variation. The training plan that I am suggesting you embraces 6 types of workout: easy-run, intervals, temporun, progressive run, long run and core exercises.

 

#EasyRun

We call them easy because…they are easy! Don’t push yourself, slow down and relax. They help you in active recovery and strengthening your cardiovascular system.

 

Running track

 

#Intervals

Every runner hates intervals…but they are damn worth it! If you want to improve your Vo2 max you need to do intervals! Intervals are short, intense workouts followed by active recovery time.

 

#TempoRun

It is not just fast running! The goal here is to go comfortably hard on a medium distance (usually 5-6 miles). Some runners make the mistake to run too fast or too slow. The speed and the length of this run should be based on your goal. Finding your running threshold is not easy and takes time. My suggestion is to do a Vo2max test before start going into your training plan.

 

Running on road

 

#ProgressiveRun

Start slow, finish fast! Simple as that! This type of run is the perfect combination in terms of speed and endurance. And will help you to stay strong during the race!

 

#LongRun

They are specifically aimed at developing your aerobic base, boosting confidence and building mental resistance. Since long runs should last at least 1h and a half, try to place them during the weekends.

 

Core exercises

 

#Corexercises

Stop running and start strengthening your body! Core exercises target the most important muscles in running, they are easy to put into practice, don’t need expensive equipment and take you few time.

 

The table below is suitable for intermediate runners (at least 1 year of regular running)

N.B.: Please, note that it is based on personal characteristics

15-weeks halfmarathon training plan_The Running Journey

 

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