Half marathon training is always open for debate. Some would say training can be done in 8 weeks, and others say prep for a race should be done in 20 weeks. Well, the truth is that is depends on the individual. Level of fitness and prior experience will most certainly dictate the length of a training block. In this post, the half marathon training plan 16 weeks will be the center of the conversation. The training approach and planning will be the specific topics covered, and in particular, the tips and details will be geared towards beginners. Also, some comparisons to shorter training blocks will be made. Let’s get to it.
The 16 Week Half Marathon Plan for Beginners
To start off a half marathon training guide for beginners, the 16-week block needs some background on why it’s a good starting point. The training block is essentially a four-month period to get ready for a half marathon. A four-month training block is a great timeframe to get prepared for a half marathon.
Let’s start with the amount of time it gives an athlete. The 16 weeks of training allows for a thorough build up endurance, and even if it’s poorly done, the readiness will still allow for a manageable race. A training plan of about four months transforms the body’s endurance systems which will translate race day performance.
Furthermore, a 16-week plan can be divided into phases with effective building and development of endurance and strength. This is where beginners will really gain the benefits of a plan of this duration. The ample time gives those new to the half marathon a steady track to prepare themselves for the 13.1 mile output.
Basics to Planning the 16 Week Training Block
The basics to planning a for a half marathon in 16 weeks is simple. As with any standard marathon coaching method, the first step is to identity and schedule the phases of training.
There are various ways to go about this. The 16-week schedule can be evenly broken into three sections that will lead up to a race day, or the plan can exclude a two-week taper and be split into four uneven sections. The first option is the best way to go for beginners.
Continuing with an evenly split training block, each section can be “labeled” in a written schedule to note what the training segment will cover. The first segment will usually serve to build a base, and the label should indicate the goal. As an example, an initial phase may be called “Easy”. This would indicate that all or most runs in this phase will be done at an easy pace to build an endurance base.
Also, please note this as a reference. The following three phases could be used in the planning process. Phase two: Strength. Phase three: Peak output or performance. Last phase: Tuning and taper.
Moving along, a run training program will then set what each week will cover. In the first phase, as mentioned above, the goal it to increase the mileage at a steady pace to build endurance. Thus, the tracking of the training plan begins here. There is not one way to go about, but a numbering system should be employed.
The most straight forward way to keep tack is by number a schedule from 1 to 16 so all the weeks are cover through the process.
Now comes the scheduling of the weekly mileage. Starting out, the weekly mileage should be relatively low. The starting mileage should be at least 8 miles for the week as a whole with one “long run”. The quotations on long run have been included because the first long run will be kind of short. It could be as low as three miles, but it is recommended to start at five miles, if possible.
From that point, the mileage should be gradually increased. This will be done for the long runs and intra-week runs.
The last consideration for planning the 16-half marathon training plan is to factor in specific workouts to prepare for race day. It’s ideal to start out by finding a pace. Doing this from the beginning will allow a runner to know how long it will take to complete the race. The next training element is speed interval runs, and these can be done in phase two of the training. The last two elements to factor are hill training and strength training (running at a faster pace than race day pace).
Each training element should be done at least three time each before race day, and the performance of each training element should be tracked for determination of effectiveness.
Comparisons to the Half Marathon Training Plan in 16 Weeks
With the considerations of a prolonged training schedule covered, half marathon training program comparisons can now be made.
The 8 week plan can be the first comparison to be made. The first obvious difference is that it’s half the time of the 16 week plan. That means that the training needs are to be met within 8 weeks. This would not be good for a beginner with a moderate level of fitness. The training elements, such as hill training, may fall short leading to poor race day performance. A plan this short is not recommended for new runners.
Next up is the 10 week plan. This gives a bit more time to prep for the race. It can allow for some key training elements to be met, but the overall development would still be missing in some areas. A 10 week plan would only be recommended if finishing the race is the only goal.
Last up is the 12 week plan. For the seasoned runner that keeps a decent average pace, this plan is a baseline approach. 12 weeks does allow for enough training in the various training elements, and it is done with a slightly shorter time frame. A major sacrifice is not really made. The only down side is that it leaves no room for error. Illness or life functions can set this plan behind schedule. It can be used by new runners, but they must know it requires a lot of focus and commitment.
Fueling Up Over 16 Weeks of Half Marathon Training
The last component that needs some coverage is nutrition for half marathon training. Long distance running is a slow burn, so runners will meet this need through nutrition geared towards meeting the long burn.
New runners will need to gage their intake of needed calories as the mileage increases. It’s easy to say to simply add more carbs, but some days will present a need for more protein, especially good lean cuts of beef.
The safe bet is to fill the nutrition need post run to see what the limits are and what works. Once that is figured out, schedule such meals into the weekly routine.
Rounding Out the 16 Weeks, Closing
In closing, the half marathon training plan in 16 weeks is a great option for the new runner looking to take up the sport of long-distance running. The duration of training allows a new runner to gain a feel for how to train in a general sense, and the plan gives plenty of leeway for phasing the training block. It serves much better than the really short training blocks that more orientated towards experienced athletes. Also, the expanded duration adds the benefit of testing nutritional structures that would works best.
Lastly, for new runners who get this plan done at least twice, the next step will be to try a 12 week half marathon training plan.
Disclaimer: This narrative is for informational purposes only and does not constitute medical or fitness advice. Please consult with a professional before beginning any training program.