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Half Marathon Training Schedule for Women

13.1 Miles Running Schedule for Women

APR 30 2008

There are basic tips that women should follow when it comes to half-marathon races and training schedules. Proper gear is first and foremost. Also, training must not be limited on track. You can do an alternate workout off track.

Vary your training sessions to ensure a total workout. Vary exercises from strength training, endurance building, cardio exercises, and fat-burning executions.

Focus on the tasks and training at hand. Do not comfort yourself with how far you’ve already gone. Don’t discourage yourself by dwelling on how far you still need to go. Consider the present and work on your problems and goals from there.

Training must be towards endurance and proper strategy. You must strive to complete the half-marathon with sufficient wind and energy and not die out towards the end of the race.

Enough rest and break from rigorous training exercises is a must. Do not burn yourself out. This is not good for your total body condition. Rest your body properly and sufficiently.

Time yourself for a one mile walk to get an initial evaluation on your current performance. Keep timing yourself per mile to see if you are improving and beginning to reach your desired time goal per mile.

As with any training program, athletes must slowly ease themselves into a program. Before doing all the rigorous training methods, start yourself slowly on stretching, walking, and running reps. Build strength, flexibility, and endurance slowly in order to prevent unwanted damage to your muscles, nerves, and etc.

Following is a sample of a half-marathon training program that builds strength and endurance. Consult an experienced trainer for a recommended half marathon training schedule for women that will best suit you, that will best accomplish your goals, and that will best prepare you for the actual race.

Remember to do other light to moderate exercises for days marked ‘none’ (push ups and/or sit ups.

Week# Mon Tue Wed Thu Fri Sat Sun
1 30 min walk Rest 10 min jog Rest 10 min jog Rest 10 min jog
2 40 min walk Rest 15 min jog Rest 15 min jog Rest 15 min jog
3 10 min run Rest 15 min run Rest 10 min run Rest 20 min run
4 Rest 20 min run Rest 4 reps of 5 min Rest 20 min run Rest
5 20 min run Rest 4 reps of 5 min Rest 20 min run Rest 30 min run
6 Rest 20 min run Rest 4 reps of 5 min Rest 30 min run Rest
  • Continue with Week #5 training specs for weeks 7, 9, 11, and 13 but increase minutes to double.
  • Continue with Week #6 training specs for weeks 8, 10, 12 and 14, but increase minutes to double.
  • Continue with Week #5 training specs for weeks 15, 17, and 19 but increase minutes to triple.
  • Continue with Week #6 training specs for weeks 16, 18, and 20 but increase minutes to triple.
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