Are you training for a half marathon 8 weeks in duration? If so, welcome to RunDreamAchieve. I hope that this post will be of assistance to you.
Training for a half marathon takes dedication and discipline. While you might feel inclined to skip out on runs in favor of social activities or even meeting up with friends instead of running them yourself, completing one involves dedication and discipline on every front.
As your training schedule ensures a much more enjoyable race experience and gets you closer to crossing that finish line faster. Be sure to subscribe to the RunDreamAchieve YouTube channel. I create new, weekly content there to help runners like you get to the next level.
Start Slow When Training for a Half Marathon 8 weeks Long
If you are new to half marathon distance running, start with a base-building phase. You will want to gradually increasing weekly mileage over time. Also, don’t try to run too fast too soon. Remember, it takes between 3 to 4 weeks for the body to adapt to any stress load being placed on it. I always recommend a build up of between 16 to 24 weeks for those seeking to set a new half marathon personal record.
Key differences between half marathons and shorter races such as 5Ks are the longer training runs at a slower pace. On these longer runs, it is important to find a pace that feels sustainable. This will make managing energy levels during race day much simpler. You also implement faster, varied paced long runs. So, don’t run long, slow and easy every single weekend when training for a half marathon 8 weeks in duration. It will only make you a superior, long slow distance runner.
Fueling during long training runs is also essential to setting a new personal best. For example, ingesting energy chews or gels. Also, real food (like a banana with peanut butter) into your run to ensure you don’t run out of energy midway and slow down or stop. This practice helps ensure you hit the finish line strong when training for a half marathon 8 weeks in duration.
Integrating speed workouts into your training is also key to reaching faster finishing times on race day. That being said, be wary not to overdo these types of sessions as too much intensity could result in injury.
Strength training is also key when training for a half marathon. I don’t think you need to be in the gym more than once week. Remember, your role is not to be Arnold. So, be sure to include at least 1 short strength training sessions each week. You want to target the quads, hamstrings, glutes and core. Also, a few wall sits, lunges or bodyweight squats will help prevent injuries. In addition, will improve your running form. Lastly, will help to reduce muscle soreness after each workout. Don’t forget about stretching afterwards either – that will further ease muscle soreness.
It is key to take it slow and gradually increase mileage over time when training for a half marathon 8 weeks in duration. Doing too much too soon increases risk for injury and overtraining. I would suggests not increasing weekly mileage by more than 10% each week. Again, 8 weeks is a rushed period of time for a half marathon. Yes, you can still set a new personal best in a matter of 2 months. That being said, a longer build up of between 16 to 24 weeks is optimal time frame. I have created training plans here that range from 8 to 24 weeks. So, you have some options.
Make sure that you allow for enough rest and recovery after long runs when training for a half marathon 8 weeks in duration. The reason being is you want to stay in optimal physical condition. Also, avoid overtraining and injuries and ultimately promote overall wellness. Rest days can help make running easier as they help ensure overall wellbeing and fitness. I have included 1 rest day in the training plans available here. You may also take an additional day, if needed.
Set clear goals when setting out on your running journey. You want to also spend 10 minutes daily visualizing success. The vast majority of runners only focus on physical training. The world’s top runners focus both on mental as well as physical training. Success leaves clues. So, I recommend studying what the best to and mimic their work habits.
Visualizing exactly what you hope to achieve on race day will determine your pace during training runs. Thus, making pushing yourself easier when having something specific to aim towards. Also, acting as an excellent way to adjust to mental pain you experience when doing workouts and while in the race.
Remember, pay attention to your nutrition is also crucial during training for a half marathon. Your diet should consist of mostly fruits and vegetables. Also, protein sources that are free from processed foods. Staying hydrated throughout your training runs and on race day itself is critical for success. Water should serve as the main source of fluid intake. That being said, you can also consider including sports drinks for their electrolyte content as additional sources.
Training for a half marathon 8 weeks in duration requires dedication of time, energy and sacrifice. Yes, it can be well worth your while if you training properly. Remember, train smarter, not harder. Higher volume is not a guarantee you are going to set a new personal best. The world’s top runners run between 35 to 40% of their weekly volume at or below their lactate threshold. They are good for a reason.
So, making sure you stay hydrated while training for a half marathon 8 weeks in duration should be your top priority. That means drinking plenty of water in the days leading up to your long run. Also, replenishing fluid levels with extra fluids on race day. In addition, not running too much of your weekly mileage too easily. Remember, the end goal is to improve the body’s lactate tolerance. So, you have to stress the energy systems of the body when training for a half marathon 8 weeks in duration.
An effective daily water intake goal should aim for approximately half your bodyweight in ounces. For example, for someone who weighs 160 lbs, that would mean 80 ounces each day from meals and snacks combined.
Check Your Urine Color
Check your urine color regularly to assess whether you are properly hydrated. Pale (straw colored) urine usually indicates adequate hydration while dark-colored urine indicates you might need more fluids.
Most half marathons provide some sort of sports drink (water, Gatorade Endurance etc) on the course. So, it is wise to research which drinks they will offer and practice with them during long runs so there are no surprises on race day. I am a big fan of electrolit and drink it regularly.
Hydration is key during any run, whether long or short. Take small sips of water at regular intervals during shorter runs to keep thirst at bay. Also, maintain the appropriate pace throughout your run. Aim to get 10 or so sips/gulps every 15-20 minutes. I would also recommend running a negative split. So, do not try to win the race in the first 6.5 miles. It is best to go out somewhat more conservative and speed up the second half.
Running can be physically taxing on the body and it’s essential that runners remain injury-free during training. One key way of doing this is not overtraining. So, when training for a half marathon 8 weeks in duration you want a gradual increase in weekly mileage. The same goes for intensity. I focus on a 10-day taper in my running courses and training plans. Remember, 10 days is plenty of time for the body to recover from the hard training you have been doing.
Stretching is also essential in running and pre-training workouts when training for a half marathon 8 weeks long. Light stretching can help relieve tight muscles and increase flexibility. Dynamic stretching in particular is highly effective at preventing injuries. The reason is that it involves moving different parts of your body through various ranges of motion.
JOG on Easy Days
Rest and recovery is absolutely vital when training for a half marathon 8 weeks long. I still see far too many runners running too fast on recovery days. Also, too slow on faster, anaerobic workouts. So, you have to be smart to get the best results in the span of only 2 months.
Faster, varied-paced long runs integrating into your training is a fantastic way to get a new personal record. Again, you want to improve the body’s lactate tolerance. The result is you will be able to sustain goal half marathon race pace longer than your competition. You should be doing 1 speed workout and 1 tempo run also per week when when training for a half marathon 8 weeks long.
Sprinkle some shorter races into your build up too. I would recommend that these races are treated as actual training sessions by getting up at the same time on race day. Remember, the faster you can get at the shorter races will only assist you when going after a half marathon personal record.
Running can take weeks to become part of your routine. Be patient and stick to your plan when training for a half marathon 8 weeks long. So, if sickness, work, or family obligations force you to miss a run, don’t get too upset. You are not going to lose any fitness with a few days off. Again, work smarter, not harder. I already know you know how to work hard. That being said, do the hardest workers always get the results? Not always. It is usually those that find a way to work smarter.
Lastly, look for ways to keep your training interesting so as to remain engaged with your training process and not become bored. Running with friends, trying different routes or listening to music are great ways to ward off boredom. Also, get proper sleep 6 days leading into your goal half marathon. It is natural to not be able to sleep well the night before. So, ensure you do get proper sleep the days leading into your goal event.
I hope that this post on the tactics you should follow when training for a half marathon 8 weeks in length has been helpful. Be sure to keep in touch with me at the RunDreamAchieve YouTube channel.
You can leave a comment below any of my videos and I will respond back to you. Check out the resources available here. I have created running courses, training plans and offer monthly coaching as well. I look forward to hearing about your upcoming new personal bests in the half marathon distance.