Half Marathon Training Plan

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12-Week Training Schedule

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Week 1 Overview

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Training Resources & Tips

Nutrition & Hydration Strategies

Before Runs: Fuel with complex carbohydrates like oatmeal or whole-wheat toast 2-3 hours before your run. Keep fats and proteins low to avoid digestive issues.

During Runs (Long Runs): For runs over 60 minutes, aim for 30-60 grams of carbohydrates per hour. This can come from energy gels, chews, or sports drinks. Practice your fueling strategy during training, not on race day!

After Runs: Replenish with a mix of carbohydrates and protein within 30-60 minutes post-run to aid muscle recovery. A smoothie with fruit and protein powder, or a turkey sandwich, are great options.

Hydration: Drink water consistently throughout the day. During runs, aim for 4-6 ounces of water or electrolyte drink every 15-20 minutes, especially in warmer weather.

Mental Preparation Tips

Visualize Success: Regularly imagine yourself successfully completing your runs and crossing the finish line on race day. Focus on the feeling of accomplishment.

Break It Down: During long runs or the race, break the distance into smaller, manageable chunks. Focus on reaching the next mile marker, aid station, or landmark.

Positive Self-Talk: Challenge negative thoughts with positive affirmations. Remind yourself of your training and strength.

Mindfulness: Practice being present during your runs. Focus on your breathing, the rhythm of your steps, and your surroundings to stay engaged and reduce anxiety.

Practice Discomfort: Incorporate some challenging segments into your training runs to build mental resilience. Learning to push through discomfort in training will prepare you for race day.

Race Day Strategies

Pre-Race Routine: Stick to your practiced pre-race meal and hydration routine. Arrive early to the race venue to allow time for parking, bag drop, and restroom visits.

Pacing: Start conservatively! It's better to go out a little slower and finish strong than to burn out early. Use a GPS watch or monitor mile markers to keep track of your pace.

Hydration & Fueling: Take advantage of aid stations. Drink water and/or sports drink as practiced in training. Take your energy gels/chews at planned intervals.

Listen to Your Body: Pay attention to how you feel. Adjust your pace if needed. Don't be afraid to take a short walk break if you need it.

Enjoy the Experience: Soak in the atmosphere! High-five spectators, thank volunteers, and celebrate your hard work. You've earned this!