Are you searching for a 3 month half marathon training plan to run faster? If so, you have come to the right website. I've been competing for the past 28 years and hold a 1.07.06 best for the half marathon distance.
That being said, this is not to impress you but to impress upon you that you can succeed too. I have created 12 week half marathon training plans here specifically built to get you results. How? Well, the focus should always be getting your race pace to feel easy. At least, easier. So, you have to get accustomed to training at paces that far exceed your goal half marathon race pace.
A big issue for many half marathoners is inability to sustain pace. In addition, other athletes have fueling issues. Also, some athletes have some sort of psychological barrier that may be causing them issues. I have dealt with it all as an athlete myself and know what it takes to run fast in this distance.
Do you lack talent? Well, don't be discouraged. What you lack in talent can be made up with proper training and planning.
Common Mistakes to Avoid in Your 3 Month Half Marathon Training Plan Preparation
- Running too many miles too slow. High mileage is not always the answer to preparing well for the half marathon.
- Long runs are not long enough. You want to gradually, over time, extend the length of your long runs. Get the 13.1 mile distance to feel more manageable. How? Run further than you plan on racing. Sounds like common sense. Unfortunately, many deserving athletes miss this.
- Run your long runs at faster speeds. I am big believer in varying the paces of your long runs. It was the main reason I was able to lower my half marathon PR from 1.10.29 to 1.07.06. In addition, I lowered my marathon best from 2.43.36 to 2.19.35.
- Don't lose enthusiasm. Your greatest asset is your mindset and focus. Never lose enthusiasm for what you are doing. Your competition do not believe in giving up and neither should you.
- Train at your anaerobic threshold and often. Your anaerobic threshold is the point where lactic acid begins to accumulate in your blood stream. Generally, we race at our anaerobic threshold so practicing running at this heart rate is critical.
- Use a heart rate monitor. I am a huge advocate of heart rate monitor training. In addition, this style of training I have used since 1996. Three of the world's top distance running coaches that mentored me ensured I took this seriously. Do you want to run faster from the 5K to the marathon? Implement a new strategy and start using a heart rate monitor in your preparation.
The above mentioned mistakes can be corrected. It is not a matter of you not having the talent to meet your goals. If you lack talent then make up for it with smarter training. Leverage is the name of the game when it comes to running faster over this distance.
I teach this in all of my running courses. It is absolutely critical to use leverage rather than continuing to work hard and missing your goals. As mentioned above, higher mileage is not always the be-all, end-all of success.
How do I know? Well, I have tried this getting up to as high as 142 miles a week. It left me stressed out, fatigued and tired. So, I changed tactics and started using leverage. I ran both my half marathon (1.07.06) and marathon (2.19.35) bests on much lower mileage. Remember, always think quality over quantity.
A 3 month half marathon training plan should always emphasize race pace training. You want half marathon race pace to feel more manageable. So, the key is to get the body to clear lactic acid faster than it is building up in the bloodstream. In addition, the faster you train the easier race pace will feel. That being said, you also have to jog on your recovery days. This is a critical step many athletes miss.
- Train at 1 to 2 minutes faster than your goal half marathon race pace. So, if your goal pace is 8 minutes per mile get on the track. Do some repeat 400m at 6 minute mile pace at 1.30 per rep. Furthermore, if that is too fast try doing 200m repetitions at 6 minute mile pace. We can't spend too much time running at speeds this fast. That being said, we can spent a little time practicing here.
- Practice hydration. A major mistake athletes are making is not hydrating and ingesting enough calories in the race. Remember, use leverage. What are the best half marathoners doing? Mimic their work habits. A recommendation would be to sit water bottles out every 3 miles along your long run route. Practice drinking rather than sipping. Remember, the half marathon is a long event and your body will crave that nutrition.
- Vary the paces of your long runs. Sebastian Coe said it best,
I have always believed that long slow running produces long, slow runners
- Use leverage. What is causing so many half marathoners from missing their goals? We have discussed a few above. Do the opposite. Learn from the mistakes of others and adjust course. Invest in your personal development and check out our running courses.
- Listen to your body. If you feel like you are injured do not continue to train on hard surfaces. I highly recommend pool running. Why? No stress on your joints or ligaments. In addition, it is a great alternative to land running.
Remember, the benefits of your hard work come from within the rest. What has caused you the biggest issues in your training or racing? Leave a comment below and let me know. Do you have a specific question regarding any of the products or services here? Contact me. I want to hear from you.