How To Run A Half Marathon For The First Time
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For males the average half marathon finish time is 1 55 26.
How to run a half marathon for the first time. The best running shoes 2020 our award winners. Then try to run each kilometer of the race at this calculated pace per kilometer split time. It s smart for first timers to think of a half marathon as a 10 mile run followed by a 5k race. If you re new to running and or haven t been working out regularly in the last six months opt for this couch to half marathon training schedule scroll down to see the full plan.
The half marathon is a great distance. Here is a look at some first time mistakes i made that are common among newbies running their first half marathon. You run the first half of the marathon in 51 of the desired time goal and the second in 49. The best way to run a half marathon faster is to train to use fat as your main fuel source.
More competitive marathoners aim for even shorter times such as 1 45 about 8 00 per mile pace or 1 30 which requires the running pace of 6 51 per mile. Your longest walk run the first week is four miles and you work up to race ready over three months. One mistake new runners often make when paring for a half marathon is thinking that the 12 or 14 week plan takes you from the couch to the finish line. This 12 week half marathon training plan starts with periods of walking interspersed with periods of running.
This is the minimum amount of training you ll need for a half marathon. If you are new to running plan for 16. Another option is to run the race according to the 51 49 rule. Often times all that is needed is a change in training philosophy.
For females the average half marathon finish time is 2 11 57. Your goal should be to get to that 10 mile marker still feeling pretty fresh. To achieve such a time your running pace should be 9 09 per mile. Don t leave your best efforts behind you thinking your prime years are a thing of the past.
Choose a date at least 12 weeks from the time you can commit to regular training. That finish time is considered a decent time among half marathoners. It s long enough to feel challenged but not so long that training for it completely consumes your life below are a few good training tips for your first half marathon. The long beach half marathon was my first attempt at 13 1 miles and my race was full of rookie mistakes that ended up costing me dearly and mistakes i corrected before my next attempt.
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