How Long Does It Take To Run 12 Miles

When you set your sights on running a half-marathon race, be sure y'all have enough time to train for information technology. How long you lot'll need to train for a half-marathon (xiii.i-miles, or 21.1-kilometers) depends on your experience and fettle level. But y'all should program to train for 6 to 14 weeks.

It's important to train adequately for a one-half-marathon, peculiarly if you haven't done ane before. If y'all're going from burrow to half-marathon, you can't cram a lot of training into a brusk menses and expect to exist gear up.

People who are newer to distance running may take longer to get race-prepare, while advanced runners could be adept to go in less time. Taking a safe, gradual approach will help yous avoid running injuries and burnout.

Half-Marathon Training for Beginner Runners

If you lot've been running or run/walking for a few months and y'all've already tried a shorter race distance, such as a 5K, you're probably ready to starting time training for a half-marathon.

Wait to spend 12 to xiv weeks training if yous've never run a half-marathon and you lot're currently running under 10 miles each calendar week. Plan on running at to the lowest degree iii times a week at showtime and at least four times a week every bit your grooming progresses.

Training will help y'all build upward your endurance and strength and so that long runs begin feeling easier, and adding on miles is the natural adjacent step.

While sticking to your grooming program is fundamental, it's not as important every bit stepping dorsum if y'all experience an injury or personal crunch. Powering through could worsen injury and result in a long-term issue. If you experience any pain—aside from whatsoever general mail-run soreness—it's best to pause your preparation and consult a healthcare professional person.

Training Plans for Get-go Runners

Start by running three to four times a week at a conversational pace. This ways you can speak in full sentences without struggling to breathe. Each week, continue at this pace while gradually increasing your distance.

Aim to run 10 to fifteen miles per week when you offset get started and progress to around 25 to thirty miles. One run per calendar week should exist a long 1.

You'll also desire to contain one to two days of cross-training to assist build your fettle and boost your injury resistance. Swimming, Pilates, elliptical training, cycling, and walking are all keen complements to half-marathon grooming. Be sure to have at least one dedicated rest day and take more as needed.

The highest mileage weeks of your training will be iii, 4, and 5 weeks before your race. During the terminal two weeks earlier the half-marathon, you'll start dialing your mileage down during your tapering stage. This gives both your body and listen an opportunity to recover from training and fix for your upcoming race.

You lot'll want to invest in skillful running gear—namely a high-quality pair of running shoes. You volition also need sweat-wicking clothing and perhaps a hydration chugalug (or fanny pack) to shop energy gels, modest snacks, water, and perhaps your keys and phone.

Beginner Grooming Schedules

Beneath are some sample half-marathon preparation schedules for beginners:

• Run/walk half-marathon training schedule: Follow this 12-calendar week half-marathon preparation schedule and you'll exist able to run/walk to the cease line of a half marathon. Y'all should have a base mileage of nigh viii to ten miles per week to begin this training program.
• Beginner half-marathon training schedule: This 12-calendar week schedule is for a beginner whose goal is to run the half-marathon. Yous should have a base of operations mileage of 8 to 10 miles per calendar week to showtime this grooming schedule.
• Advanced beginner one-half-marathon training schedule: If the beginner schedule seems too easy for yous, you may want to try this advanced beginner program. It'due south geared toward runners who tin run up to 4 miles and are currently running iv to 5 days a week.

Intermediate and Advanced Runners

If yous take a little more running experience and feel like you lot're past the beginner stage, you could be prepare for a one-half-marathon in half dozen to ten weeks. Experienced runners who have already run a one-half-marathon may exist able to go race-ready in a shorter period of time, but may need more training weeks if they're hoping to beat a personal record (PR).

Training Plans

Most advanced runners should exist able to start by running 25 to 30 miles per week and increase until they are running around 40 miles total. Programme to run at least four to v days a calendar week, with one or 2 days of cross-training, such as cycling or pond. You tin await to increment both your altitude and your pace uniformly.

Even if you are an intermediate or advanced runner, don't forget the basics. Brand certain your running shoes are in expert condition and yous accept the necessary gear and clothing to exist successful. Your almost intense weeks of preparation should exist the three to v weeks before your race. Spend the ii weeks leading up to the large mean solar day tapering down, allowing yourself fourth dimension to unwind.

Advanced Training Schedules

The post-obit are some half-marathon grooming plan options for experienced runners. If you already accept the base of operations mileage established, you can skip the kickoff calendar week of these programs and treat week 2 as your calendar week 1.

• 3 days a week one-half-marathon schedule: If yous don't have a lot of time to railroad train, this sixteen-week half marathon preparation plan may exist for y'all. Information technology'south based on three targeted runs per week, including a tempo run, an interval run, and a long run.
• Intermediate one-half-marathon training schedule: This 12-week half-marathon grooming plan is geared toward intermediate runners who are already running nearly 30 to sixty minutes four to five times a calendar week.
• Advanced one-half-marathon training schedule: This 12-calendar week half-marathon grooming programme is for experienced runners who can already run upwards to 8 miles comfortably.

A Word From Verywell

Training for a one-half-marathon tin can exist equally every bit exciting as information technology is exhausting. If you have any health concerns, consult your medico before start. Remember to mind to your body and rest every bit needed. Life happens, and there may be many things that throw your training off class—but in that location is always some other race.

Verywell Fit uses only loftier-quality sources, including peer-reviewed studies, to back up the facts within our articles. Read our editorial process to learn more about how nosotros fact-check and keep our content accurate, reliable, and trustworthy.

By Christine Luff, ACE-CPT
Christine Many Luff is a personal trainer, fitness nutrition specialist, and Road Runners Club of America Certified Coach.

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Source: https://www.verywellfit.com/how-long-does-it-take-to-train-for-a-half-marathon-2910962

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