13 Weeks To 13 Miles – Training For A Half Marathon
By Susan S. Paul, MS Training Program Director for Track Shack Fitness Club
If you can run three miles, you can run 13.1 miles! Wait, what??!! Seriously! And, here’s how. If you can run three miles, then running three more miles sounds doable, right? That gets you to six miles. Then, if you can run six miles, what are four more? Now, you are at 10 miles! Think about that…10 miles! If you can run 10 miles, then three more miles is easy, right? And, if you run 13 miles, surely you can eek out another one-tenth to cross the finish line! So, like I said, if you can run three miles, you can run 13.1 miles, especially if you get started right now! Start your training now for the OUC Orlando Half Marathon so you have plenty of time to begin increasing mileage in small increments. The OUC Orlando Half Marathon is on Saturday, December 7 at Lake Eola.
Experts recommend increasing weekly mileage by 10 to 20% of your total weekly volume. That means if you are currently running three miles, three times a week, for a total of nine miles each week, you could increase your weekly mileage by one to two miles each week. Mileage increases are typically done by lengthening the distance of your weekend run. Most people tend to have more time to devote to training on the weekend, but one of the advantages of running is that you can adapt training mileage to fit your particular schedule. You can make your long run day any day of the week that works for you, it doesn’t have to be a Saturday or a Sunday. If three miles has been your longest run distance to date, try taking it up to four miles this weekend and begin your gradual build.
Download a free 13 Week Training Guide at Track Shack.com.
Cross-training can also be incorporated into your running plan, meaning doing activities other than running. Consider supplementing your running with more cardio by cross training with swimming or spin classes. Also, of great importance is muscle strength and flexibility. Additional exercise classes like yoga, Pilates, weight training, stretching, or boot camp can be very beneficial by boosting your overall fitness level and even improving your running. Always give yourself at least one or two days completely off from all training each week for adequate recovery time. Rest and recovery are an important part of your training plan too and are often overlooked until fatigue, injury, or burn-out occurs. Plan your training out ahead of time each week so a specific day and time are designated for each workout. Don’t leave it up to chance. Consistency is the key to success, so make your commitment to go the distance today!
About the OUC Orlando Half Marathon
Run 13.1 miles through beautiful downtown Orlando and finish at a lakefront post-race party with a finisher medal, sports massage, and live music. Join over 4,000 runners for this Orlando tradition and make it your annual hometown half marathon! Run to OrlandoHalfMarathon.com.by