Aim for 30 to 60 minutes. Im going to jump in at about week 3 and will hopefully be signing up for a half marathon run sometime this week, although Im uncertain whether the race will be canceled or not due to Covid-19. In signing up for HM3, be sure to set the correct end date so all of the workouts fall into place for your goal race. For eating before a long training session or race, something with easily digestible carbs thats not too high in fat/fiber tends to work best. If time isnt the issue, the other major plus to running fewer days per week is less of an injury risk. . One pro tip: Avoid scheduling your focus run and long run back-to-back to give your body a break. For example, you might do a 20-minute jog, eight 400-meter repeats with a two-minute recovery job in between each, and a 10-minute cool-down jog. Most of This will be my first time actually running a half marathon. Stoked to train for a half-marathon? Woohoo!!! Tuesday-Run: A day of easy running, similar to the sorta-long runs in my other marathon programs. One landmark study found that when veteran marathons followed the three-day-a-week .css-1hr08dr{-webkit-text-decoration:underline;text-decoration:underline;text-decoration-thickness:0.125rem;text-decoration-color:#59E7ED;text-underline-offset:0.25rem;color:inherit;-webkit-transition:all 0.3s ease-in-out;transition:all 0.3s ease-in-out;}.css-1hr08dr:hover{color:#595959;text-decoration-color:border-link-body-hover;}Furman Institute of Running and Scientific Training(FIRST) program developed by researchers Bill Pierce and Scott Murr for 16 weeks, they improved their finishing times by an average of almost 20 minutes. Easy Run 1 (Endurance): 3-4 miles E Train for a Half Marathon By Running 3 Days a Week, Find the Perfect Training Plan to Run Your Best, 4 Sprint Workouts Guaranteed to Make You Faster, 10 Essential Strength Exercises for Runners, Furman Institute of Running and Scientific Training, Your Privacy Choices: Opt Out of Sale/Targeted Ads. 1. In some cases these cookies improve the speed with which we can process your request, allow us to remember site preferences youve selected. You also have the option to opt-out of these cookies. I wanted to do a half with my husband but most plans were 14 weeks and started above our level. If you have more time to prepare, check out our 16-week half-marathon training plan designed with beginners in mind. Day 6: Long Run Learn how your comment data is processed. Easy Run 3 (Recovery): 2-4 miles E, Focus Run 1 (Stamina): 1 mile E + 2-2.5 mile RP + 1 mile E Between intervals, jog for the amount indicated as easy (E) for recovery. In sum, the benefits of a 3 day a week marathon training program include: The primary drawbacks of a 3 day a week marathon training program include: Many runners ask if running 3 days a week is enough to train for a marathon. Dont be afraid to back off and dont compare your training to anybody elsesthree days might work for you while three doesn't work for somebody else. Add runs later on to get use to longer runs? For a tempo run, youll start with a warm-up jog, speed up to a pace thats 15 seconds faster than your GHMP for a number of miles, then cool down. This is because runners train hardest on the weekends when they have more time. Ironing out the kinks and rehearsing your race plan ensures you dont have any surprises on race day. If you're a beginner, plan to train for 20 weeks before racing.If you're an intermediate runner, give yourself 16 weeks.If you're an advanced runner, train for 12 weeks. Join over 100,000 runners and get our top 10 fresh articles and tips straight to your inbox every Monday morning + a free copy of my ebook, The 26 Golden Rules Of Running! Become a Nike Member for the best products, inspiration and stories in sport. Necessary cookies are absolutely essential for the website to function properly. Cross-training (XT): Each week includes the option to incorporate some low or non-impact exercise into the mix. Jason, this comment made me SO happy!!! As far as diet, honestly just a balanced everyday eating plan! This isnt an absolute, which is why plenty of runners do really well on a 3 day a week marathon training program. Most athletes fare well eating an overall balanced plan with carbs, protein, and fat (this post has some great examples of healthy carbs for runners: https://www.snackinginsneakers.com/best-carbs-for-runners/). Countless half-marathoners have used Hals programs, whether getting ready for their first race or their twentieth. Im active (dancer yoga teacher etc) but I have never been a runner my friend and I are doing a half at the end of march! Many runners build in purposeful walking breaks that include a 1 minute walk every 5-10 minutes or every mile. Youre so welcome. Advertising cookies (of third parties) collect information to help better tailor advertising to your interests, both within and beyond Nike websites. This is a very basic beginners plan, similar to what I wrote out for myself when I trained for my first half marathon. Focus Run 2 (Speed): 5-6 mile E half You need endurance training to prepare your body and mind to go the distance. Races: I plugged races at 5-K and 10-K into the schedule in Weeks 6 and 9. I would suggest using the extra weeks at the beginning to work on being able to comfortably run 1.5 to 2 miles. Think of it as the Choose Your Own Adventure of training plans: You can create a personalized path to success by taking into account your lifestyle and running experience. Feel free to modify the program based on the local racing schedule. Thank you for this plan! Focus Run 2 (Speed): 5 miles F + 4-6 x (2 min H + 2 min E) I came across this 20 weeks training plans which would make me start training next week sneaker wise do you have any recommendations? These plans were tailored to beginners just like us! In other words, you get more miles per gallon out of your legs, so youll find you can go a little faster. Everything you need to start running, keep running, and enjoy running more. Great job. Easy Run 1 (Endurance): 3-4 miles E Thank you so much for replying back. Below is a sample training plan to follow: Week 1 Run #1: Tempo run (TR): 1 mile easy pace for warm-up; 1-2 miles at tempo pace; 1-mile cooldown Run #2: Interval run (IR): 10-minute warm-up; 6 x 400m at 10K pace with 90-second recovery (easy pace) in between; 10-minute cooldown Run #3: Long run (LR): 6 miles at easy, comfortable pace WebIf you're currently running three or more miles a day at least three times per week, Johnson says a 12-week training plan is enough. The pain is reducing and hopefully I can resume training runs again in about 3 to 4 weeks. Focus Run 2 (Speed): 5 miles F + 6-8 x (2 min H + 2 min E) Nothing magic about those distances and those days. Half-Marathon Training Plan. Nike.com Check out the premium 12 Week half marathon training plan here! I already feel so much better. Income disclosure: We are reader supported, and earn affiliate commissions when you buy via links found on marathonhandbook.com. To get more information about these cookies and the processing of your personal data, check our, You can always change your preference by visiting the "Cookie Settings" at the bottom of the page. These workouts should be Zone 2 efforts (heart rate 60-70% of your max) because the emphasis is on recovery. If that means its a relaxing jog, then so be it. These cookies will be stored in your browser only with your consent. Do you accept these cookies and the processing of personal data involved? Best. Easy Run 2 (Recovery): 2-3 miles E half marathon training schedule 12 weeks 3 days a week. Easy Run 2 (Recovery): 3 miles E Cant wait to hear how your first half goes! Hi there. Its also not too long a training period that you get fatigued or overtrain its right in the sweet spot. Reddit and its partners use cookies and similar technologies to provide you with a better experience. Press J to jump to the feed. Use these days to run easy based on how you feel to help you recover after intense training. Easy Run 1 (Endurance): 4-5 miles E If new to strength training, you may want to wait until after you finish thehalf marathon before starting something new. Hold that pace for five minutes or more, then gradually slow down. The three running sessions are a long run, a speed workout, and a tempo run. Now almost forties, I intend to keep fit and shape and also due to the trend of distance running, I started with 7k and over 1 year plus i reached 13k. Long run: This is the cornerstone run of the week, as these longer runs build both strength and confidence, says Mandje. For anyone thinking of taking the first step, this program is no joke. The Three Runs a Week half marathon program follows, but if you would prefer a traditional half marathon program with 5 6 training runs a week then please click here, RI = Rest Interval; which may be a timed rest/recovery interval or a distance that you walk/jog, Half Marathon Training Program Sample Week, To increase your endurance for improved marathon training and a faster finishing time try a scientific sports drink that quickly converts your body fat into a source of energy, Powered byWPDesigned with the Customizr theme, Marathon Training Programs To Meet Your Marathon Goal, Three Runs a Week Marathon Training Program For a Faster Finish, Marathon Training Program With Only Three Runs a Week, Background to the 3 Running Days a Week Marathon Training Program, Frequently Asked Questions about the Three Runs a Week Approach to Marathon Training, Three Runs a Week Marathon Training Program To Get You to the Finish, Three Runs a Week Half Marathon Training Program, Iliotibial Band Syndrome (I-T Band Syndrome), Dehydration: Curse of Summer (And Winter) Running, Diet for Marathon Runners Competition Nutrition, Diet for Marathon Runners Weight Management, Triathlon Training Diet Endurance Sports Nutrition, Weight Training Periodization for Half Marathon Training, Advice on Marathon Training for a Beginner, Olympic Marathon Secret that can Help You. Andrew Colley: Build Your Best Base Now. I havent found a race I want to do yet anyway. Ready to train? We know running isnt the only thing on your to-do list, so the Half-Marathon Training Plan is designed to be uniquely flexible to your needs. Day 3:Focus Run 2 Long Run: Race 13.1 miles Half The One Subscription to Fuel All Your Adventures. Its not easy, but it is so worth it!! 75 Soft Challenge: Is it Right for You? Week 12 9 (same) These plans were tailored to beginners just like us! I came across this program and read through it and thought to myself that I can do this. Feb. 2017 For the Wednesday Tempo Run, you can choose whether you want to increase the pace a little and target a specific race pace, or simply hang back and stick to your comfortable conversational pace. Nike Run Club Guided Run: Recovery Run with. Hi Kelly! Long Run: 8-10 miles LR w/0.5 mile SF By rejecting non-essential cookies, Reddit may still use certain cookies to ensure the proper functionality of our platform. Long Run: 10-12 miles LR On Thursdays, you alternate pace runs, tempo runs and regular runs. https://www.snackinginsneakers.com/running-fuel-101-real-food-options/. Why would she? This allowed me to succeed in completing this long journey. Day 7: Off, Day 1: Focus Run 1 Life can be chaotic. This seriously rocks, thank you thank you thank you! In her free time, she likes running, cycling, cooking, and tackling any type of puzzle. We also use third-party cookies that help us analyze and understand how you use this website. Maybe try that. When I say that crossing the finish line was emotional is an understatement. So I say thank you! In most cases, you can run a marathon training only three days a week, and some runners actually respond better to the lower mileage of a 3 day a week marathon training program than a traditional high-volume marathon training plan. WebTraining programs for a half marathon also differ depending on the coach you choose. Run at a comfortable pace, slow enough so that can hold a conversation with a training partner. Day 7: Off, Day 1: Focus Run 1 HM3 is designed for experienced runners, those of you who have been running for several years, who enjoy running road races between 5-K and the marathon, but who find it difficult to run more often than three times a week. Its been a few years but I used to walk them. Saturday-Long Run: If youre training for a half marathon, long runs are obviously the most important workout of the week. Youll do a variety of workouts that will make you faster, including short and long intervals, fartlek run, hill workouts, and tempo runs. Easy Run 1 (Endurance): 3-4 miles E Race Pace (RP): This is the pace you expect to run on race day. sign up for Outside+. In some cases, these cookies involve the processing of your personal data. Press question mark to learn the rest of the keyboard shortcuts. A community for discussing Garmin hardware, software and services. If you are struggling during these long runs, feel free to take walking breaks, no worries. You should ideally be able to run 3 miles (or 5km) without stopping before committing to the plan. Thanks so much!!!! Because the range of the running workouts in the 3 day marathon training plan hits each of the specific fitness areas that are essential for marathon running, its possible to have this very stripped-down approach. Others get restless and uncomfortable when trying to keep running for so long. If you are a six-day runner, make sure at least one day a week includes no strenuous activity. Great question. This puts me at about 28 weeks of training. Your metabolic system also adapts because by becoming more efficient at burning fat for fuel and producing energy aerobically. So, my son just finished his second half marathon and wants me to run with him next year. Day 3: Easy or XT I plan to run a half in January 2023. 3 Day Half Marathon Training | Half Marathon Training 3 Training Ingredients for Your Fastest Half Marathon, How to Recover When Your Training Plan Goes Off the Rails, Level Up Your Speed with the Tempo Sandwich Workout. You can find more info about that in this post: https://www.snackinginsneakers.com/half-marathon-fueling/. Plenty of water is a must I know. This will secure a guaranteed entry in the 2023 Chevron Houston Marathon or the Aramco Half Marathon. You might be inclined to want to skip the cross-training, thinking the non-running exercise isnt all that helpful for marathon running, but these are really important in this particular approach to marathon training since youre only running three days a week. .css-17zuyas{display:block;font-family:Sailec,Sailec-fallback,Helvetica,Arial,sans-serif;font-weight:bold;margin-bottom:0;margin-top:0;-webkit-text-decoration:none;text-decoration:none;}@media (any-hover: hover){.css-17zuyas:hover{color:link-hover;}}@media(max-width: 48rem){.css-17zuyas{font-size:1rem;line-height:1.4;}}@media(min-width: 40.625rem){.css-17zuyas{font-size:1rem;line-height:1.4;}}@media(min-width: 48rem){.css-17zuyas{font-size:1rem;line-height:1.4;}}@media(min-width: 64rem){.css-17zuyas{font-size:1.2rem;line-height:1.4;}}.css-17zuyas h2 span:hover{color:#CDCDCD;}Low-Impact Cardio Workout for Runners, Expert Half Marathon Training Tips for New Runners, Try This Partner Workout With Your Gym Buddy, A Bodyweight Workout to Harness Your Endurance, Why B+ Workouts Are Better Than A+ Workouts, Why You Should Be Training to Run Downhill, 4 Treadmill Workouts for All Your Run Goals. This run was something I always thought about trying but never really did. In April I made a decision that I wanted to finish a half marathon. Thanks again! Run 400 meters at goal half-marathon pace; walk 200 meters. The key to having success with a 3 day a week marathon training program is making sure each run has a specific purpose and that youre consistent and diligent about doing every single workout. Easy run: These are meant to be slow, recovery miles at the start of the week. Additional cardiovascular adaptations include improved efficiency in breathing mechanics so that youre taking in more oxygen, and an increase in the capillary density in your muscles so that they can access oxygen more readily. It felt as though I had not run a good distance in forever so getting to 8 miles last week was so liberating. Some of the time based half plans Ive seen have maxed out around 90 minutes for a long run but that may only get a slower runner through 7 or 8 miles. Awesome hope you will enjoy the training plan and fingers crossed everything calms down by race time. The 3-days refers to three days of running per week, not three days of any type of training. Its a mileage based plan. Social media and advertising cookies of third parties are used to offer you social media functionalities and personalized ads. That means if you are currently running 3 miles, three times a week, for a total of 9 miles each week, you could increase your weekly mileage by 1 to 2 miles each week. View our, Check also Marathon 3 for marathon runners. IJERPH | Free Full-Text | Running Marathons in High School: A 5 Or, is it crucial that I drop from 8 to 6 or go 8,11,8? Physically your body doesnt need to in order to complete a half, but I totally get the mental aspect of it. You got this!! Income disclosure: We are reader supported, and earn affiliate commissions when you buy via links found on marathonhandbook.com. To get more information about these cookies and the processing of your personal data, check our Privacy & Cookie Policy. This would depend on your current fitness level (standard disclaimer, this shouldnt be construed as individual advice) But yes, in general its fine to build up to a 13-14 mile run in there. Tuesdays and Thursdays, after the runs those days, would be good for strength training after the run. WebIf you are one of those runners, Marathon 3 is designed for you. This training program has produced good results with Key Run #1 run on Tuesday, Key Run #2 run on Thursday and the long run completed on the weekend. . Tempo runs should be intuitive. Download the plan to see whats in store for the remaining 12 weeks.