12 Week Introductory Half Training Plan
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Not a “Runner”? Getting Started
GET OUT THE DOOR
Getting out the door can be the hardest part when you want to start running. But nothing starts until you strap those running shoes on and hit the road. Give that couch a break and pound some pavement.
START LOW
Training for your first 5K or 10K? Well there’s no need to go run those 3.1 or 6.2 miles on your first run or even in the first couple weeks. Start with a distance you can comfortably run without stopping, maybe consider a simple out and back route from your front door. Or a 1/4mile loop around your neighborhood or city block so you don’t stray too far from home.
Starting easy is essential. It allows your body to adjust to the high impact stresses of running. Many factors can lead to running related injuries, like shin splints, knee/hip pain, etc. but running too hard/too far too early in your training is a great way to get injured.
FIND YOUR PACE
Most of your runs will be “easy” runs, find a pace where you could still carry on a conversation while running, even if this means run walking (running for a short distance, walking, and then a return to running)
BE CONSISTENT
Start running just 2-3 times a week with rest days in between run days. As running starts to feel natural try adding 1 more running day to your weekly schedule, how does it feel? Too easy – add another run day next week; Too hard – consider taking away a run day, or trying the same runs next week.
ACTIVE REST
Consider using your rest days to work in other kinds of exercise. Weight training and other cross training can be very beneficial for runners. I like to lift on my off days, or combine an easy run day with something fun like pickleball.
MOVE ON TO A TRAINING PLAN
Starting to hit those long weekend runs everyone is saying you need to do? Feel like you can hold your own throughout the week and want to start getting faster? Check out some of our training plans, and don’t feel afraid to customize them to your own running needs.