GirlGI | Girl Gone International GirlGI Issue 4 - Page 101

Pre training Before you start your half marathon training you should be able to run for at least 30 minutes. If you’re a total beginner to running, ease into it slowly. Distance and speed are less important at this stage - its all about developing a good aerobic foundation and strengthening your body for running. Start by alternating between jogging and walking until you can run for 30 minutes without stopping. Training When you’ve built up to 30 minute runs, start to increase your mileage gradually each week. Your total weekly mileage should not increase by more than 10% from week-to-week. Work your way up to completing a run of 10-12 miles, this distance is enough to prepare you for the 13.1 mile distance. Plan in 3 to 4 runs a week, including 1-2 short runs, 1 longer run and 1 short run interspersed with 1 minute sprint intervals. In the final 2 weeks you should taper off, decreasing your distances to allow your body to recover and gain strength for race day. Strength training should also be implemented into your training plan - a strong core and legs will help you maintain integrity during longer runs, may increase your speed and certainly help in preventing injury. Body weight exercises are ideal - think squats, lunges and planks. Recovery Recovery days are just as important as training days. It’s important that you don’t run everyday. Your body needs to rest in order to get fitter and stronger. And finally, focus on eating plenty of nutritious foods and keeping well hydrated throughout your training and do lots of stretching to make sure you’re on best form to enjoy your training days and the big race day.