24 Week Half Marathon Training | Tips to PR

Have you ever heard of a 24 week half marathon training? I’m guessing you’re here to learn about it! Sounds exhausting right? It’s what required for a long-distance running race like a half marathon – which covers a whopping 13.1 miles.

If you’re thinking about taking on the challenge of a half marathon, you’re going to need some serious training. And that’s where the 24 week half marathon training program comes in. This program is designed to get you from zero to hero in just 24 weeks.

Now, I know what you’re thinking – 24 weeks is a long time. But trust me, you’re going to need every single one of those weeks to prepare your body and mind for the grueling race ahead. This program is intense, but it’s also incredibly rewarding.

So, if you’re up for the challenge, buckle up and get ready to train like never before with the 24 week half marathon training program. Make sure to subscribe to the RunDreamAchieve YouTube channel. I focus on creating at least 2 to 3 new videos there each week.

Pre-Training Considerations

Alright, before you dive headfirst into the 24 week half marathon training program, you need to take some things into consideration. First and foremost, you need to evaluate your fitness level. I mean, you don’t want to start training for a half marathon if you can’t even run a mile, right?

Once you’ve got a good understanding of your fitness level, you can start thinking about choosing an appropriate training plan. There are a ton of different training plans out there, so make sure you choose one that fits your specific needs and abilities.

Now, I know you’re excited to tackle this challenge, but it’s important to set realistic goals. You’re not going to be able to run a half marathon in a week, or even a month. So, take a step back and think about what you can realistically achieve in 24 weeks. Set some goals that are challenging, but also achievable.

Remember, the 24 week half marathon training program is intense, but it’s also incredibly rewarding. So, take the time to evaluate your fitness level, choose the right training plan, and set realistic goals. You’ve got this!

Phase 1: Base Building (4 weeks)

Alright, it’s time to start the first phase of the 24 week half marathon training program – the base building phase! This phase is all about laying the foundation for your training and getting your body ready for what’s to come.

The purpose of the base building phase is to increase your endurance and build a solid aerobic foundation. You’ll be doing a lot of slow, steady runs to improve your cardiovascular fitness and get your body used to running longer distances.

During this phase, you’ll be doing a variety of runs, including easy runs, tempo runs, and long runs. Easy runs are just what they sound like – easy! These runs are meant to be at a comfortable pace that you can maintain for a longer period of time.

Tempo runs are a bit more challenging – they’re designed to increase your lactate threshold and improve your running economy. Long runs are the cornerstone of this phase, and they’re designed to increase your endurance and get you used to running for longer periods of time.

But here’s the thing – all of this running can be hard on your body. That’s why rest and recovery are so important during the base building phase. You need to give your body time to recover so that you can come back stronger and ready for the next workout.

So, get ready to lace up those running shoes and hit the pavement, because the base building phase of the 24 week half marathon training program is no joke!

Phase 2: Strength Building (8 Weeks)

Now that you’ve laid the foundation in the base building phase, it’s time to move on to phase 2 of the 24 week half marathon training program – the strength building phase! This phase is all about building strength and power to help you run faster and more efficiently.

Strength training is important for runners because it helps to improve running economy and reduce the risk of injury. During this phase, you’ll be doing a variety of exercises that target your legs, core, and upper body. These exercises will help to improve your overall strength and power, which will translate into better running performance.

Some of the exercises included in the strength building phase include squats, lunges, deadlifts, push-ups, and pull-ups. You’ll also be doing plyometric exercises like box jumps and high knees to improve your power and explosiveness.

But strength training isn’t the only thing you’ll be doing during this phase. You’ll also be incorporating speed workouts into your training to help improve your overall speed and endurance. Speed workouts can include things like intervals, fartleks, and hill repeats.

It’s important to remember that the strength building phase can be tough on your body, so make sure to incorporate plenty of rest and recovery into your training plan. And don’t forget to fuel your body with nutritious foods to help support your workouts.

Phase 3: Endurance Building (8 Weeks)

Welcome to the phase 3 of the 24 week half marathon training program – the endurance building phase! This phase is all about increasing your endurance and getting your body used to running longer distances.

Endurance training is important for runners because it helps to improve your aerobic capacity and increase your ability to run for longer periods of time. During this phase, you’ll be doing a lot of long runs to help improve your endurance and get your body ready for the half marathon.

But long runs aren’t the only thing you’ll be doing during this phase. You’ll also be doing tempo runs and fartleks to help improve your speed and endurance. Tempo runs are designed to help you run at a faster pace for longer periods of time, while fartleks are more unstructured and help to improve your overall fitness.

One of the biggest challenges of the endurance building phase is fueling during long runs. You’ll need to make sure you’re eating enough carbohydrates to fuel your workouts, but not so much that you feel weighed down. It’s important to experiment with different foods and hydration strategies during your training runs to figure out what works best for you.

And remember, rest and recovery are just as important during this phase as they were in the previous phases. Make sure you’re giving your body time to recover so that you can come back stronger and ready for the next workout.

So, get ready to hit the pavement and log some serious miles, because the endurance building phase of the 24 week half marathon training program is no joke! But with some dedication and hard work, you’ll be well on your way to crushing that half marathon in just 24 weeks.

Phase 4: Tapering (10 Days)

The last but by any means not the least – phase 4 of the 24 week half marathon training program – tapering. This phase might seem like a breeze compared to the grueling workouts of the previous phases, but it’s just as important in preparing your body for race day.

The purpose of tapering is to reduce the volume and intensity of your training as you approach race day. This allows your body to fully recover from the previous weeks of training and to be in peak condition on race day. During this phase, you’ll still be doing some running, but the focus is on quality rather than quantity.

It’s important to adjust your training as race day approaches. You’ll want to decrease the number of miles you run each week, but still include some speed work and tempo runs to maintain your fitness. The key is to find the right balance between rest and activity so that you don’t lose any of the progress you’ve made during the previous weeks of training.

Adaptation

Rest and recovery are just as important during tapering as they were in the earlier phases of the program. Make sure you’re getting enough sleep, eating well, and taking rest days to allow your body to fully recover. This will help to reduce the risk of injury and ensure that you’re feeling your best on race day.

Remember, tapering is not the time to try and cram in extra workouts or make up for missed training sessions. Trust in the work you’ve done over the past 24 weeks and trust that your body is ready for race day.

In summary, the tapering phase may seem like an easy way out. That being said, it is just as important as the earlier phases of the 24 week half marathon training program.

Additional considerations

In addition to the phases of the 24 week half marathon training program, there are some additional considerations to keep in mind.

First and foremost, it’s important to take steps to avoid injury. This includes stretching before and after runs, wearing proper shoes, and gradually increasing your mileage each week. Don’t try to do too much too soon, as this can lead to injury and set you back in your training.

If life gets in the way and you miss a workout or two, don’t panic. It’s okay to adjust your training schedule as needed, just be sure to stay on track as much as possible. If you miss a long run, try to make it up the following week or adjust your schedule accordingly. Remember, consistency is key in training for a half marathon.

Finally, don’t forget about the mental aspect of training. It can be easy to get caught up in the physical training, but it’s important to stay motivated and focused. Find a training partner or join a running group for accountability and support. Set small goals along the way to help you stay motivated and celebrate your progress.

So, to put it in a summary, there are some additional considerations to keep in mind during your 24 week half marathon training program. By taking steps to avoid injury, adjusting your training schedule as needed, and staying motivated, you’ll be well on your way to crushing that half marathon and achieving your goals.

Final Words

Congrats, you’ve made it through the 24 week half marathon training program! Let’s recap what we’ve covered:

Pre-training considerations: evaluating fitness level, choosing an appropriate training plan, and setting realistic goals.

Phase 1: Base Building (4 weeks): focusing on building a strong foundation with easy runs, cross-training, and rest days.

2: Strength Building (8 weeks): incorporating strength training and speed workouts to build endurance and improve running form.

Phase 3: Endurance Building (8 weeks): focusing on long runs and fueling strategies to build endurance for race day.

Phase 4: Tapering (4 weeks): adjusting training as race day approaches and prioritizing rest and recovery.

Remember, the key to success is staying committed and staying the course. Consistency is key in training for a half marathon. Even when it gets tough, keep pushing through and trust in the process.

And most importantly, don’t forget to enjoy the journey. Training for a half marathon is an incredible accomplishment, and you should be proud of yourself for taking on this challenge for 24 weeks. So, keep running, keep pushing yourself, and most of all, have fun out there on the road. Good luck and happy running.

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