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Frequently Asked Questions:
Training for the Half Marathon

How can the marathon training charts be adjusted for competing in a half-marathon race?

I recommend you begin your half-marathon training by finding the training week/level on the Mileage Buildup Schedule (Schedule I) below that approximates your present routine. From that point, proceed until you complete Schedule I. Next, continue your training by following your choice of the two remaining half-marathon schedules below. The maximum distance of your long run (and choice of schedules) will be determined in part by your competitive aspirations along with how much you enjoy doing long runs. The longest training run (16 miles) should be completed no more than three weeks before the half-marathon. I recommend running at least 12 miles in practice to be minimally prepared for the 13.1-mile race. All the information contained in State of the Art Marathon Training also applies to half-marathon training. Click here to see the schedules below in kilometers.

Mileage Buildup Schedule (Schedule I)
Week# Sun. Mon. Tue. Wed. Thu. Fri. Sat. Total
1 4 Rest 3 Rest 4 Rest 3 14
2 4 Rest 4 Rest 4 Rest 3 15
3 5 Rest 4 Rest 4 Rest 3 16
4 3 Rest 3 Rest 3 Rest 3 12
5 5 Rest 3 3 3 Rest 3 17
6 6 Rest 3 3 3 Rest 3 18
7 6 Rest 3 4 3 Rest 4 20
8 3 Rest 4 Rest 3 Rest 3 13
9 7 Rest 3 5 4 Rest 3 22
10 7 Rest 4 5 4 Rest 4 24
11 8 Rest 4 6 4 Rest 4 26
12 4 Rest 3 Rest 4 Rest 4 15
13 8 Rest 5 6 5 Rest 4 28
14 9 Rest 5 5 6 Rest 4 30
15 9 Rest 5 7 6 Rest 5 32
16 5 Rest 4 Rest 4 Rest 4 17
17 10 Rest 6 8 6 Rest 4 34
18 10 Rest 6 8 7 Rest 4 35
19 6 Rest 4 Rest 5 Rest 4 19

Novice Half-Marathon Training Schedule
Week# Sun. Mon. Tue. Wed. Thu. Fri. Sat. Total
1 11 Rest 5 7 5 Rest 5 33
2 12 Rest 5 7 5 Rest 5 34
3 8 Rest 6 Rest 4 Rest Opt 2 18-20
4 13.1
Race
Rest 4 5 4 Rest 5 31

Advanced Half-Marathon Training Schedule
Week# Sun. Mon. Tue. Wed. Thu. Fri. Sat. Total
1 11 Rest 6 8 5 Rest 5 35
2 12 Rest 6 8 5 Rest 5 36
3 8 Rest 4 6 4 Rest 4 26-
4 14 Rest 6 8 6 Rest 5 39
5 16 Rest 6 8 6 Rest 5 41
6 13 Rest 5 7 5 Rest 5 35
7 10 Rest 4 Rest 4 Rest Opt 2 18-20
8 13.1
Race
Rest 4 6 4 Rest 4 31


Prediction Times for the Marathon Based on Half-Marathon Performance

The half marathon is a great race to use as a marathon tune up. It provides the opportunity to experiment with a variety of concerns (e.g., pre-race routine, nutrition, pacing, etc.). One's marathon finish time can be extrapolated somewhat from a half-marathon race. Check out the "Race Results Predictor Chart" from MarathonGuide.com. Use charts such as these as a guide in determining what pace you should theoretically be able to maintain for your marathon. Predictor times have less reliability if one hasn't completed at least two runs of 20 miles and longer. Do not enter/participate in a half-marathon closer than four weeks prior to the marathon for which you are training.

Check out the following site for information about upcoming half-marathon races: http://halfmarathons.net/




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