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2 Month Training for Half Marathon: A Comprehensive Guide
Author: Dr. Emily Carter, Ph.D., Exercise Physiology & Certified Running Coach
Dr. Emily Carter holds a Ph.D. in Exercise Physiology from Stanford University and is a certified running coach with over 15 years of experience working with runners of all levels, including many who have successfully completed half marathons using intensive 2-month training plans. Her research focuses on optimizing training protocols for various distances, and she has published numerous peer-reviewed articles on the topic of efficient and injury-free running training.
Publisher: Runner's World Magazine
Runner's World is a leading authority on running, providing expert advice, training plans, and gear reviews for runners of all abilities. Their long-standing reputation and commitment to evidence-based practices make them a trusted source for information on topics like a 2-month training for half marathon.
Editor: Sarah Jones, Certified Running Coach and Editor at Runner's World
Sarah Jones brings over 10 years of experience as a certified running coach and editor to Runner's World. Her deep understanding of training methodologies and her meticulous editing ensures the accuracy and clarity of the magazine's content, making her a valuable asset to the publication's credibility, particularly for articles such as this one on 2-month training for half marathon.
Historical Context of Short-Term Half Marathon Training
The concept of a 2-month training for half marathon is relatively recent in the history of running. In the early days of distance running, training plans were often much longer and less structured. Runners would build endurance gradually over many months or even years. The rise of modern sports science and a greater understanding of physiological adaptations to training allowed for the development of more intensive, shorter-term training programs. These programs still aim for the same outcome – preparing a runner to complete a half marathon – but achieve it in a compressed timeframe. The emergence of readily available running information online and through fitness apps has also contributed to the popularity of accelerated training schedules like the 2-month training for half marathon.
Current Relevance of a 2-Month Half Marathon Training Plan
The 2-month training for half marathon has become increasingly popular due to several factors. Firstly, it caters to individuals with busy schedules who may not have the time to commit to a longer training plan. Secondly, it provides a challenging yet achievable goal for runners who have some prior running experience. Thirdly, well-structured 2-month plans can be highly effective for individuals aiming for a specific race goal within a short time frame. However, it’s crucial to acknowledge that this accelerated approach demands a higher level of commitment, discipline, and potentially a higher risk of injury if not properly managed.
Designing a Successful 2-Month Half Marathon Training Plan
A successful 2-month training for half marathon requires a well-structured plan that progressively increases training volume and intensity. The plan should include:
Baseline Fitness: Runners should possess a baseline level of fitness before starting the program. This typically involves being able to comfortably run at least 3-4 times a week for at least 30 minutes.
Progressive Overload: The plan should gradually increase the distance and intensity of runs over the 8 weeks. This avoids overtraining and minimizes injury risk.
Rest and Recovery: Adequate rest and recovery are crucial for muscle repair and adaptation. The plan should incorporate rest days and easy runs to prevent burnout.
Cross-Training: Incorporating cross-training activities, like swimming or cycling, can help improve overall fitness and prevent overuse injuries.
Strength Training: Strength training is beneficial for injury prevention and improved running efficiency. Incorporating strength training, particularly focusing on core and leg muscles, 2-3 times per week is highly recommended.
Sample Week (Week 4):
Monday: Rest
Tuesday: 4 miles easy run
Wednesday: Cross-training (30 minutes cycling) & Strength training (30 minutes)
Thursday: 3 miles easy run
Friday: Rest
Saturday: 6 miles long run
Sunday: 2 miles easy run
Nutrition and Hydration: Proper nutrition and hydration are crucial for optimal performance and recovery. Runners should focus on a balanced diet and stay hydrated throughout the day, especially on long run days.
Listen to Your Body: It's critical to pay attention to your body and adjust the training plan as needed. Rest or modify workouts if you experience pain or discomfort.
Potential Challenges and Considerations
A 2-month training for half marathon presents some specific challenges:
Injury Risk: The rapid increase in training volume and intensity increases the risk of overuse injuries. Careful planning, proper warm-up and cool-down routines, and listening to your body are essential to mitigate this risk.
Time Commitment: The intensive nature of the program requires a significant time commitment, often demanding more dedication than a longer training plan.
Previous Running Experience: A 2-month plan is not suitable for complete beginners. A base level of running fitness is crucial for success and injury prevention.
Conclusion
A 2-month training for half marathon can be an effective approach for runners with existing fitness who are aiming for a specific race goal. However, it's vital to follow a well-structured training plan, prioritize rest and recovery, and listen to your body. While an accelerated plan can be successful, it requires meticulous preparation and unwavering discipline to minimize injury risks and maximize performance. Consulting with a certified running coach can significantly enhance the chances of completing the half marathon successfully and injury-free.
FAQs
1. Can I complete a half marathon with only 2 months of training? Yes, but only if you already have a solid base of running experience (e.g., comfortably running 3-4 times per week for at least 30 minutes).
2. What if I miss a training run? Don’t panic! Try to reschedule it if possible. If not, prioritize rest and get back on track with the next scheduled run.
3. How important is the long run in a 2-month plan? Very important. Long runs build endurance and prepare your body for the distance of the half marathon.
4. What kind of shoes should I wear? Invest in good quality running shoes appropriate for your foot type. Visit a running store for a professional fitting.
5. What should I eat before, during, and after my runs? Focus on a balanced diet with carbohydrates for energy and protein for muscle repair.
6. How can I avoid injuries? Listen to your body, warm up properly before each run, cool down afterwards, and incorporate rest days.
7. What if I experience pain during training? Stop immediately and seek professional advice from a doctor or physical therapist.
8. Is it okay to increase mileage too quickly in a 2-month plan? No, gradual increases in mileage are essential to avoid injuries.
9. Can I still participate in social events while training? Balance your training with your social life. Prioritize your training, but don’t completely deprive yourself of social activities.
Related Articles
1. Half Marathon Training Schedule for Beginners (16 Weeks): A comprehensive guide designed for individuals with little to no running experience.
2. The Ultimate Guide to Half Marathon Nutrition: A detailed analysis of fueling strategies for optimal performance during half marathon training and the race itself.
3. Avoiding Common Half Marathon Injuries: Provides practical tips and exercises for injury prevention during training.
4. Mental Strategies for a Successful Half Marathon: Focuses on the psychological aspects of training and race day preparation.
5. Half Marathon Pacing Strategies: A Complete Guide: Details different pacing strategies and helps runners determine their optimal pace.
6. Cross-Training for Runners: Enhance Your Performance: Explores the benefits and best practices of cross-training to improve overall fitness and reduce injury risk.
7. Strength Training for Runners: Build Strength, Prevent Injuries: Provides practical strength-training exercises tailored to improve running performance and prevent injuries.
8. Hydration for Runners: The Ultimate Guide: A comprehensive guide on hydration strategies for running, covering pre-hydration, during-run hydration, and post-run hydration.
9. Recovery Strategies for Runners: Optimize Your Training: Explores various recovery strategies, including active recovery, sleep, nutrition, and foam rolling, to promote muscle repair and prevent overtraining.
| 2 month training for half marathon: Hal Higdon's Half Marathon Training Higdon, Hal, 2016-03-01 Hal Higdon’s Half Marathon Training offers prescriptive programming for all levels of runners. Not only will it help you learn how to get started with your training, but it will show you where to focus your attention, when to progress, and how to keep it simple. |
| 2 month training for half marathon: Run to the Finish Amanda Brooks, 2020-03-03 Inspiration and practical tips for runners who prioritize enjoyment over pace and embrace their place as an average runner In her first book, popular runner blogger Amanda Brooks lays out the path to finding greater fulfillment in running for those who consider themselves middle of the pack runners -- they're not trying to win Boston (or even qualify for Boston); they just want to get strong and stay injury-free so they can continue to enjoy running. Run to the Finish is not your typical running book. While it is filled with useful strategic training advice throughout, at its core, it is about embracing your place in the middle of the pack with humor and learning to love the run you've got without comparing yourself to other runners. Mixing practical advice like understanding the discomfort vs. pain, the mental side of running, and movements to treat the most common injuries with more playful elements such as Favorite hilarious marathon signs and Weird Thoughts We all Have at the Start Line, Brooks is the down-to-earth, inspiring guide for everyone who wants to be happier with their run. |
| 2 month training for half marathon: Faster Road Racing Pete Pfitzinger, Philip Latter, 2014-11-24 Renowned running authority, coach, and best-selling author Pete Pfitzinger teams with Philip Latter, senior writer for Running Times, in this must-have training guide for the most popular race distances, including the 5K, 10K, and half marathon. Faster Road Racing: 5K to Half Marathon presents easy-to-follow programs proven to give you an edge in your next race. You’ll discover detailed plans for race-specific distances as well as expert advice on balancing training and recovery, cross-training, nutrition, tapering, and training over age 40. And for serious runners who compete in numerous races throughout the year, Pfitzinger’s multi-race, multi-distance training plans are invaluable. Faster Road Racing is your all-inclusive resource on running your fastest at distances of 5K, 8K to 10K, 15K to 10 miles, and the half marathon. |
| 2 month training for half marathon: The Run Walk Run® Method Jeff Galloway, 2016-05-23 Jeff‘s quest for the injury-free marathon training program led him to develop group training programs in 1978, and to author Runner‘s World articles which have been used by hundreds of thousands of runners of all abilities. His training schedules have inspired the second wave of marathoners who follow the Galloway RUN-WALK-RUN™, low mileage, three-day suggestions to an over 98% success rate. Jeff has worked with over 200,000 average people in training for specific goals. Jeff is an inspirational speaker to over 200 running and fitness sessions each year. His innovative ideas have opened up the possibility of running and completing a marathon to almost everyone. Philosophically, Jeff believes that we were all designed to run and walk, and he keeps finding ways to bring more people into the positive world of exercise. |
| 2 month training for half marathon: Runner's World Run Less Run Faster Bill Pierce, Scott Murr, 2021-01-19 Finally, runners at all levels can improve their race times while training less, with the revolutionary Furman Institute of Running and Scientific Training (FIRST) program. Hailed by the Wall Street Journal and featured twice in six months in cover stories in Runner's World magazine, FIRST's unique training philosophy makes running easier and more accessible, limits overtraining and burnout, and substantially cuts the risk of injury, while producing faster race times. The key feature is the 3 plus 2 program, which each week consists of: -3 quality runs, including track repeats, the tempo run, and the long run, which are designed to work together to improve endurance, lactate-threshold running pace, and leg speed -2 aerobic cross-training workouts, such as swimming, rowing, or pedaling a stationary bike, which are designed to improve endurance while helping to avoid burnout With detailed training plans for 5K, 10K, half marathon, and marathon, plus tips for goal-setting, rest, recovery, injury rehab and prevention, strength training, and nutrition, this program will change the way runners think about and train for competitive races. Amby Burfoot, Runner's World executive editor and Boston Marathon winner, calls the FIRST training program the most detailed, well-organized, and scientific training program for runners that I have ever seen. |
| 2 month training for half marathon: Daniels' Running Formula Jack Daniels, 2014 Recommended by Runner's World magazine as the best training book by the world's greatest coach, Daniels' Running Formula provides an expert training and racing blueprint for dedicated runners of all abilities. |
| 2 month training for half marathon: Hansons Marathon Method Humphrey Luke, 2012-11-27 In Hansons Marathon Method, the coaches of the Hansons-Brooks Distance Project reveal the methods they've used to turn their runners into race winners, national champions, and Olympians. Hansons Marathon Method offers a radical overhaul of marathon training that promises to turn any runner into a true marathoner and help experienced marathoners set new personal bests. Hansons Marathon Method does away with mega-long runs and high-mileage weekends--two outdated traditions that make most runners miserable. Instead, runners using the Hansons method will gradually build up to the moderate-high mileage required for marathon success, spreading those miles more sensibly throughout the week. Running easy days mixed with precisely paced speed, strength, and tempo workouts, runners will steel their bodies and minds to run the hardest miles of the marathon. Both Beginner and Advanced training programs feature the unique Hansons 16-mile long run which, as part of the Hansons program, is ideal for preparing the body for the marathon. Humphrey explains how runners should set their goal race pace and shows how to customize the Hansons method to their own needs, like adding extra racing, running more miles, and handling training interruptions. Detailed nutrition and hydration chapters help runners pinpoint their personal energy and hydration needs so they know precisely how much to eat and drink during workouts, race week, race day, and for recovery. The Hansons approach to pacing and nutrition means marathoners will never hit the wall. Hansons Marathon Method lays out the smartest marathon training program available from one of the most accomplished running groups in the nation. Using this innovative approach, runners will mold real marathon muscles, train their body to never hit the wall, and prepare to run their fastest marathon. |
| 2 month training for half marathon: Marathon Hal Higdon, 2005-09-03 Features instructions for runners of all ability levels on preparing for a marathon, including training schedules, advice on diet, defensive running strategies, and tips for staying motivated. |
| 2 month training for half marathon: Advanced Marathoning Pete Pfitzinger, Scott Douglas, 2008-12-19 Shave minutes off your time using the latest in science-based training for serious runners. Advanced Marathoning has all the information you need to train smarter, remain injury free, and arrive on the start line ready to run the marathon of your life. Including marathon-pace runs and tempo runs, Advanced Marathoning provides only the most effective methods of training. You'll learn how to complement your running workouts with strength, core, flexibility, and form training; implement cutting-edge nutrition and hydration strategies and recovery techniques; and taper properly to reach peak performance. With easy-to-understand day-by-day training schedules for 18- and 12-week preparation for weekly distances of 55, 55 to 70, 70 to 85, and 85-plus miles, Advanced Marathoning is simply the most comprehensive and efficient approach to marathoning. If you're ready to achieve your personal best, this book is for you. |
| 2 month training for half marathon: Dusk Before the Dawn Larry Ketchersid, 2006-04 Combining nanotechnology, martial arts and a struggle for world domination, Dusk Before the Dawn follows people struggling to not only survive in a new world order, but to shape it. |
| 2 month training for half marathon: The Little Red Book of Running Scott Douglas, 2011-06-14 Scott Douglas offers the advice he’s gleaned from three decades of running, from twenty years as a running writer, and from the deep connections he’s made with top runners and coaches around the country and around the world. The 250 tips offered here are the next best thing to having a personal coach or an experienced running partner. Douglas includes tips for increasing your daily, weekly, and yearly mileage; advice on increasing your speed and racing faster; useful knowledge on how to stay injury-free and be a healthy runner; and much more. The range of tips means there’s something for any runner—someone looking to start running to get in shape, a competitive high school or college runner, an athlete looking to move into running, or an experienced runner looking to improve his or her time in an up- coming marathon. You have the questions: What running apparel is best? What kind of gear do you need to run in the rain or snow? How do you find time in a busy schedule to run? How can you set and achieve meaningful goals? Douglas has the answers. In a hardcover edition handsome enough to give as a gift, The Little Red Book of Running is more than a handbook—it’s a runner’s new best friend. |
| 2 month training for half marathon: Run Faster from the 5K to the Marathon Brad Hudson, Matt Fitzgerald, 2008-07-29 Learn how to run faster, unlock your potential, and reach peak performance with training advice from a former Olympic trials marathoner and coach to Olympians like Dathan Ritzenhein. Hudson is the most innovative running coach to come along in a generation. Until now, only a handful of elite athletes have been able to benefit from his methods. Now Run Faster from the 5K to the Marathon shows all runners how to coach themselves as confidently and effectively as Brad coaches his world-class athletes. Becoming your own best coach is the ticket to running faster at any distance. First you will learn to assess your abilities. Then you’ll learn how to devise a training program specifically geared to you. Filled with easy-to-follow sample training programs for distances ranging from the 5K to the marathon and abilities ranging from novice to advanced, Run Faster is the cutting-edge guide for optimal performance. With Hudson’s guidance, you can train smarter and more effectively—and avoid injury. And you’ll soon be running faster than you ever thought possible! |
| 2 month training for half marathon: The Official Rock 'n' Roll Guide to Marathon & Half-Marathon Training Mario Fraioli, 2013-04-01 Rock your run with The Official Rock 'n' Roll Guide to Marathon and Half-Marathon Training! This practical, encouraging guide makes preparing for marathon and half-marathon as rewarding as race day. With coaching advice, running workouts, and training programs from Coach Mario Fraioli, you'll enjoy training and cross the finish line feeling great. Coach Mario will guide you from sign-up to finish line. With his expert advice, you'll choose your race, set your goals, select the right gear, and move swiftly through a beginner or experienced marathon or half-marathon training program. Fraioli covers all of running's most important topics: dynamic warm-up exercises, smart and realistic workouts, healthy sports nutrition and hydration guidelines, tips for quick and complete recovery, strength training and crosstraining, advice to treat common running injuries, and strategies for race week and race day. He offers useful tools like running pace charts, a sweat loss calculator, and a preview of each Rock 'n' Roll race course. The Rock 'n' Roll Marathon and Half-Marathon series is the world's most popular running series because each race is a fun and feel-good challenge. Now with the Official Rock 'n' Roll Guide, you'll be ready to rock your marathon or half-marathon. |
| 2 month training for half marathon: No Meat Athlete Matt Frazier, Matt Ruscigno, 2013-10 Combining the winning elements of proven training approaches, motivational stories, and innovative recipes, No Meat Athlete is a unique guidebook, healthy-living cookbook, and nutrition primer for the beginner, every day, and serious athlete who wants to live a meatless lifestyle. Author and popular blogger, Matt Frazier, will show you that there are many benefits to embracing a meat-free athletic lifestyle, including: Weight loss, which often leads to increased speed; Easier digestion and faster recovery after workouts; Improved energy levels to help with not just athletic performance but your day-to-day life; Reduced impact on the planet. Whatever your motivation for choosing a meat-free lifestyle, this book will take you through everything you need to know to apply your lifestyle to your training. Matt Frazier provides practical advice and tips on how to transition to a plant-based diet while getting all the nutrition you need; uses the power of habit to make those changes last; and offers up menu plans for high performance, endurance, and recovery. Once you've mastered the basics, Matt delivers a training manual of his own design for runners of all abilities and ambitions. The manual provides training plans for common race distances and shows runners how to create healthy habits, improve performance, and avoid injuries. No Meat Athlete will take you from the start to finish line, giving you encouraging tips, tricks, and advice along the way-- |
| 2 month training for half marathon: Once a Runner John L. Parker, 2009-04-07 The undisputed classic of running novels and one of the most beloved sports books ever published, Once a Runner tells the story of an athlete’s dreams amid the turmoil of the 60s and the Vietnam war. Inspired by the author’s experience as a collegiate champion, the novel follows Quenton Cassidy, a competitive runner at fictional Southeastern University whose lifelong dream is to run a four-minute mile. He is less than a second away when the turmoil of the Vietnam War era intrudes into the staid recesses of his school’s athletic department. After he becomes involved in an athletes’ protest, Cassidy is suspended from his track team. Under the tutelage of his friend and mentor, Bruce Denton, a graduate student and former Olympic gold medalist, Cassidy gives up his scholarship, his girlfriend, and possibly his future to withdraw to a monastic retreat in the countryside and begin training for the race of his life against the greatest miler in history. A rare insider’s account of the incredibly intense lives of elite distance runners, Once a Runner is an inspiring, funny, and spot-on tale of one individual’s quest to become a champion. |
| 2 month training for half marathon: Healthy Tipping Point Caitlin Boyle, 2012-05-01 Start small for big results with this inspiring guide to lifelong wellness—from popular health blogger and author of Operation Beautiful. In Healthy Tipping Point, Caitlin Boyle shares the down-to-earth philosophy and authoritative advice that has made her websites so popular. Believing that reaching a tipping point means much more than tipping the scales, Boyle helps readers find their personal ideal balance in food, fitness, love, and life, in a breakthrough program organized around three shifts: • Get Real: Challenge negative-thought patterns to create space for success • Eat Clean: Ditch conventional “diet” advice and follow a simple eating plan tailored to keep energy high, while helping the environment—including forty-five delicious vegetarian recipes for foodies on the go • Embrace Strength: Commit to a high-powered fitness program designed to help one learn to love exercise and build a strong, lean body—with targeted guidance for novice runners, bikers, swimmers, and others Featuring twenty inspiring success stories and photos of people who have transformed their lives, the book proves that a healthy body is absolutely attainable. Healthy living and a healthy self-image go hand in hand. For anyone who struggles to get fit, Healthy Tipping Point provides the drive to thrive. |
| 2 month training for half marathon: Runner's World Train Smart, Run Forever Bill Pierce, Scott Murr, Editors of Runner's World Maga, 2017-04-04 From the experts at the Furman Institute of Running and Scientific Training (FIRST), Runner's World Train Smart, Run Forever goes beyond traditional training programs and addresses the issues that prevent runners from reaching their full potential. This book will teach you how to become a fit, fast, and healthy lifelong runner by following the authors’ innovative 7-hour workout week. In this new approach, Bill Pierce and Scott Murr show how overall fitness and total body health are the secret to longevity as a runner. Runner’s World Train Smart, Run Forever is appropriate for all runners, but is especially helpful if you’re frustrated by injuries or looking to maintain your healthy lifestyle as you age. This book addresses the controversies surrounding the dangers of overtraining and the stress associated with the constant craving for faster race times. Complete with a comprehensive program to enhance overall fitness, improve race times, and support healthy aging, this book will show you how to achieve your fitness goals at any stage. |
| 2 month training for half marathon: Marathon David A. Smith, 1982 |
| 2 month training for half marathon: Running for Mortals John Bingham, Jenny Hadfield, 2007-04-17 The authors of Marathoning for Mortals - John The Penguin Bingham and Coach Jenny Hadfield, MA, CPT - now show beginning runners how to fit running into their lifestyle easily You don't have to run fast or competitively to reap the rewards that running has to offer. What you do need is the courage to start. That is the Penguin mantra that has enabled John Bingham—through his best-selling book No Need for Speed, his popular monthly column for Runner's World magazine, and his many appearances at major running events throughout the year—to inspire thousands of men and women to take up the sport for fitness and the sheer enjoyment that running brings them. By teaming up with coach Jenny Hadfield, his wife and coauthor on Marathoning for Mortals, Bingham lays out strategies that will help readers to safely and effortlessly integrate runs into their busy schedules. In this book, backed by Runner's World, the authority of America's leading running magazine, the authors provide tips for getting started, sticking to a routine, eating for energy, hydration, and training for speed and endurance. |
| 2 month training for half marathon: Train Like a Mother Dimity McDowell, Sarah Bowen Shea, 2012-03-20 The authors of Run Like a Mother share a comprehensive guide to race training for busy runners of all experience levels. In Train Like a Mother, elite runners Dimitry McDowell and Sarah Bowen Shea offer inspiration and practical advice on how to run a race—from training plan to finish line. Covering four race distances (5K, 10K, half-marathon, and marathon), they discuss pre- and post-race nutrition; strength training; injury prevention (and rehab); the importance of recovery; and everything busy women need to know to add racing to their multitasking schedules. It is all presented with the same wit, empathy, and tone the avid fans connect and identify with. |
| 2 month training for half marathon: Marathon Jeff Galloway, 2010 Marathon: You Can Do It details Olympian Jeff Galloway's revolutionary walk/run training methods that have enabled tens of thousands of people to run marathons. This innovative method opens up marathon running to everyone -- not just rock-hard athletes, but also those who may be out of shape, overweight, or past their athletic prime. This updated edition includes the new magic mile time trial, fat-burning techniques, adjustments in the weekly schedule to prevent injuries and improve performance, and quick fixes to keep runners motivated during latter stages of marathon. |
| 2 month training for half marathon: Hansons First Marathon Luke Humphrey, Keith Hanson, Kevin Hanson, 2018-10-12 The results have been proven at every level, from the beginner to the elite, the Hanson’s training system works. - Desiree Davila, Olympic marathonerWith the right training, ANYONE can finish a marathon! Hansons First Marathon, from one of America’s most successful marathon training groups, offers a smart, friendly guide to preparing for your first marathon. With their proven method, the coaches of the Hansons-Brooks Distance Project will show you how to break down the 26.2 miles into achievable daily workouts. By race day, you’ll feel strong and confident of a race experience you’ll be proud of.The Hansons-Brooks Distance Project has an amazing track record of turning normal runners into marathoners through their acclaimed Hansons Marathon Method. Now they have made the marathon not just something to check off your bucket list, but also an enjoyable, inspiring, and life-changing experience.Hansons First Marathon is for anyone who has decided to step up to the marathon. Whether you’re a totally new runner who has never run a race, a recreational runner who enjoys occasional races, or even a competitive runner who is ready to go all the way—you’ll find the right marathon training schedule for you in Hansons First Marathon. Author and coach Luke Humphrey starts you off on the right foot with a simple survey about your running experience, race goals, and your natural strengths and weaknesses. Then he guides you to the right plan to prepare you for the miles ahead.Hansons First Marathon covers everything you need to know:Finding your foot type and a good shoe for marathon trainingThe types of workouts and how (and why) to do themChoosing your race wiselyTraining around travel, illness, and navigating injuriesHow to stretch and strength train for marathonWays to recover from daily runs and after your raceScience-based nutrition and hydration guidelines for workouts and race dayWhat to do differently during the crucial final 6 weeks before your raceHow to get to the start line feeling confident, stress-free, and readySetting an ideal marathon race strategy that puts you in controlMarathons are an exciting, rewarding challenge for runners of all abilities, but how you get to the start line matters as much as how you finish. Choose Hansons First Marathon to start your marathon adventure and you’ll set yourself up for success. |
| 2 month training for half marathon: YOU (Only Faster) Greg McMillan, McMillan Running, 2013-04-12 |
| 2 month training for half marathon: Run for Good Christine Many Luff, 2018-11-16 Have you always wanted to learn to run and experience the life-changing benefits of running? Or have you tried to start running in the past, but just couldn't stick with it? Maybe you thought you weren't meant to be a runner, or just didn't have the time, energy, motivation, or willpower to keep running. Whether you're brand-new to running, tried it in the past without much success, or you just can't get into a running groove, RUN FOR GOOD gives you a comprehensive roadmap to starting and maintaining a lifelong running habit. Based on her years of experience as a runner, certified running coach and trainer, and fitness writer/researcher, author Christine Luff gives you an expert-guided, step-by-step plan for creating an enduring running habit. In this book, you'll learn: -Tips on how to run, what to wear, and how to make running easier -How to establish a habit loop to make running part of your regular routine -How to deal with inevitable setbacks and roadblocks that pop up -How to run smartly and safely with the right training schedules -Tips, tricks, and effective strategies to stay motivated to keep running -Strategies for racing, proper nutrition, injury prevention to keep your running habit going -How to avoid issues and problems that have derailed your healthy habits in the past -Advice on how to make running a rewarding and fun part of your life. This ultimate guide to running will get you started on the right foot with running, help you develop (or re-discover) a love and gratitude for running, and inspire and motivate you to keep running - for good. |
| 2 month training for half marathon: Inside a Marathon Ben Rosario, Scott Fauble, 2020-06-22 Inside a Marathon gives readers an all-access pass into the mind of a coach and an athlete as they work together to prepare for one of the world's most prestigious races, the New York City Marathon. Follow along from two different perspectives as Scott Fauble and Ben Rosario share all of the highs and lows over the course of the 18 weeks leading into NYC. Fauble and Rosario take an unprecedented dive into what exactly goes into professional marathon training, and they tell a compelling story along the way. With 50+ black and white photographs this edition also includes a chapter on the 2019 Boston Marathon where Fauble ran 2:09:09 and finished in seventh place. |
| 2 month training for half marathon: Training Essentials for Ultrarunning Jason Koop, 2016-05-01 When elite ultrarunners have a need for speed, they turn to coach Jason Koop. Now the sport’s leading coach makes his highly effective ultramarathon training methods available to ultrarunners of all abilities in his book Training Essentials for Ultrarunning. Ultramarathoners have traditionally piled on the miles or tried an approach that worked for a friend. Yet ultramarathons are not just longer marathons; simply running more will not prepare you for the race experience you want. Ultramarathon requires a new and specific approach to training. Training Essentials for Ultrarunning will revolutionize training for those who want to race an ultramarathon instead of just gutting it out to the finish line. Koop's race-proven ultramarathon program is based on sound science, the most current research, and years of experience coaching the sport’s star runners to podium performances. Packed with practical advice and vetted training methods, Training Essentials for Ultrarunning is the new, must-have resource for first-timers and ultramarathon veterans. Runners using Training Essentials for Ultrarunning will gain much more than Koop’s training approach: · The science behind ultramarathon performance. · Common ultramarathon failure points and how to solve them. · How to use interval training to focus workouts, make gains, reduce injuries, and race faster. · Simple, effective fueling and hydration strategies. · Koop’s A.D.A.P.T. method for making the right decisions to solve a race-day crisis. · How to plan your ultra season for better racing. · Course-by-course coaching guides to iconic U.S. ultramarathons including American River 50, Badwater 135, Hardrock 100, Javelina 100, JFK 50, Lake Sonoma 50, Leadville 100, Vermont 100, Wasatch 100, and Western States 100. · How to achieve your goal, whether it’s finishing or winning. A revolution is coming to ultrarunning as ultramarathoners shed old habits and embrace the smarter methods that science and experience show are better. Featuring stories and advice from ultrarunning stars Dakota Jones, Kaci Lickteig, Dylan Bowman, Timothy Olson, and others who work with Koop, Training Essentials for Ultrarunning is the go-to guide for first-time ultrarunners and competitive ultramarathoners. |
| 2 month training for half marathon: Running a Marathon For Dummies Jason Karp, 2012-10-18 Get ready to run the race of your life Marathons in the U.S. have seen record increases in participation during the past few years. Running a Marathon For Dummies helps aspiring marathon runners prepare to successfully complete their first race, and shows experienced runners how to take their game to the next level. Running a Marathon For Dummies gives you exercises, programs, and tips to improve your running stamina, speed, and overall health. It takes you from sitting on the couch through running your first 26.2 mile marathon—and beyond. For seasoned runners, Running a Marathon For Dummies offers tips and advice for how to continue improving performance through drills, exercises, and other techniques. Provides a timed training promise for runners of all skill levels, from non-runners, first marathoners, and mid-race runners to more experienced runners Includes information on how running increases heart strength, keeps illnesses away, keeps arteries clear, and improves a person's mood Gives you drills, exercises, and techniques to improve your endurance Whether you're a couch potato or a regularly hit the asphalt, Running a Marathon For Dummies gives you everything you need to run the race of your life. |
| 2 month training for half marathon: The Wim Hof Method Wim Hof, 2022-04-14 THE SUNDAY TIMES BESTSELLING PHENOMENOM 'I've never felt so alive' JOE WICKS 'The book will change your life' BEN FOGLE My hope is to inspire you to retake control of your body and life by unleashing the immense power of the mind. 'The Iceman' Wim Hof shares his remarkable life story and powerful method for supercharging your strength, health and happiness. Refined over forty years and championed by scientists across the globe, you'll learn how to harness three key elements of Cold, Breathing and Mindset to master mind over matter and achieve the impossible. 'Wim is a legend of the power ice has to heal and empower' BEAR GRYLLS 'Thor-like and potent...Wim has radioactive charisma' RUSSELL BRAND |
| 2 month training for half marathon: The Happy Runner Roche, David, Roche, Megan, 2018-11-15 Is your daily run starting to drag you down? Has running become a chore rather than the delight it once was? Then The Happy Runner is the answer for you. Authors David and Megan Roche believe that you can’t reach your running potential without consistency and joyful daily adventures that lead to long-term health and happiness. Guided by their personal experiences and coaching expertise, they point out the mental and emotional factors that will help you learn exactly how to become a happy runner and achieve your personal best. |
| 2 month training for half marathon: Run Your Butt Off! Leslie Bonci, Sarah Butler, Budd Coates, 2011-03-15 Shed unwanted pounds and keep them off ONCE AND FOR ALL with Run Your Butt Off!, a back-to-basics, test panel–approved weight-loss plan and beginners' running program that yields sustainable, healthy results. The Run Your Butt Off! program is founded on the simple concept that in order to lose weight, calories burned must exceed calories consumed. No gimmicks, no shortcuts, no silver bullets can circumvent that reality. With this program, you'll learn to burn fat from both sides of the weight-loss equation—the calories in and the calories out—at the same time. Run Your Butt Off! will make you fitter, stronger, and leaner. |
| 2 month training for half marathon: The Big Book of Endurance Training and Racing Philip Maffetone, 2010-09-22 A guide to building endurance and the importance of diet and nutrition as well as self-care and injury prevention for athletes seeking to stay healthy and be injury free. |
| 2 month training for half marathon: Fast 5K Pete Magill, 2019-09-10 Spend two hours with Pete Magill’s Fast 5K and you’ll know how to run your fastest 5K. In his fast-paced, ultimate guide to 5K running races, celebrated running coach Pete Magill reveals the 25 crucial keys to setting your next 5K PR. Magill shares hard-earned lessons he gained while leading 19 teams to USA national championships and setting multiple American and world age-group and masters records. Fast 5K shares Magill’s essential keys to finding your fastest running fitness and race readiness. The 25 keys include optimal training mileage, effective tempo runs, VO2 max workouts, hill repeats, plyometrics that work, ways to prevent injuries, recovery tips, guides to diet and racing weight, choosing racing flats, and much more. Offering three 12-week and one 16-week 5K training plans, Fast 5K is the key to your best 5K running times. Pete Magill is a world-class 5K runner, personally holds multiple American and world age-group records in track & field and road racing and is a 5-time USA Masters Cross Country Runner of the Year. Now in this distilled guide, you can get world-class advice on how to run your fastest 5K ever. |
| 2 month training for half marathon: RUN Fitzgerald Matt, 2010-05-24 Most serious runners don't realize their potential. They simply stop getting faster and don't understand why. The reason is simple: most runners are unable to run by feel. The best elite runners have learned that the key to faster running is to hear what their bodies are telling them. Drawing on new research on endurance sports, best-selling author Matt Fitzgerald explores the practices of elite runners to explain why their techniques can be effective for all runners. RUN: The Mind-Body Method of Running by Feel will help runners reach their full potential by teaching them how to train in the most personalized and adaptable way. Fitzgerald's mind-body method will revolutionize how runners think about training, their personal limits, and their potential. RUN explains how to interpret emotional and physical messages like confidence, enjoyment, fatigue, suffering, and aches and pains. RUN guides readers toward the optimal balance of intensity and enjoyment, volume and recovery, repetition and variation. As the miles add up, runners will become increasingly confident that they are doing the right training on the right day, from one season to the next. RUN marks the start of a better way to train. The culmination of science and personal experience, the mind-body method of running by feel will lead runners to faster, more enjoyable training and racing. |
| 2 month training for half marathon: Kettlebell: A Simple Guide to Learn Kettlebell Exercises (The Ultimate Kettlebell Workouts for a Shredded Body) Bobbie Wright, 2022-01-13 The great thing about the kettlebell is that it allows you to perform resistance cardio. This means you are using cardiovascular training that increases your heartrate and helps you to burn fat. At the same time though, you are also lifting weight, which protects your muscle from breakdown and increases the challenge, thereby increasing the amount of calories burned and the amount of effort involved. What you will learn in this guide: · The benefits of kettlebells · How to purchase the right kettlebell · How to make your own kettlebell cheaply · The top kettlebell exercises that give you the best results · Learn the best workouts that provide high intensity that will make you a kettlebell machine! Enter kettlebell training. In this book, you'll learn how it can help you get ripped and shredded and, more importantly, how to start with the right set of kettlebells, i.e., the right quality and weight. By the end of this short book, you'll be in a great position to start going for that ripped and shredded body you've always dreamed of using kettlebells. You have a great tool in your hands now. It's up to you if you'll use it to the hilt. |
| 2 month training for half marathon: 80/20 Triathlon Matt Fitzgerald, David Warden, 2018-09-18 A breakthrough program for triathletes -- beginner, intermediate, and advanced -- showing how to balance training intensity to maximize performance -- from a fitness expert and elite coach. Cutting-edge research has proven that triathletes and other endurance athletes experience their greatest performance when they do 80 percent of their training at low intensity and the remaining 20 percent at moderate to high intensity. But the vast majority of recreational triathletes are caught in the so-called moderate-intensity rut, spending almost half of their time training too hard--harder than the pros. Training harder isn't smarter; it actually results in low-grade chronic fatigue that prevents recreational athletes from getting the best results. In 80/20 Triathlon, Matt Fitzgerald and David Warden lay out the real-world and scientific evidence, offering concrete tips and strategies, along with complete training plans for every distance--Sprint, Olympic, Half-Ironman, and Ironman--to help athletes implement the 80/20 rule of intensity balance. Benefits include reduced fatigue and injury risk, improved fitness, increased motivation, and better race results. |
| 2 month training for half marathon: Diet Cults Matt Fitzgerald, 2014-05-15 From “The Four Hour Body,” to “Atkins,” there are diet cults to match seemingly any mood and personality type. Everywhere we turn, someone is preaching the “One True Way” to eat for maximum health. Paleo Diet advocates tell us that all foods less than 12,000 years old are the enemy. Low-carb gurus demonize carbs, then there are the low-fat prophets. But they agree on one thing: there is only one true way to eat for maximum health. The first clue that that is a fallacy is the sheer variety of diets advocated. Indeed, while all of these competing views claim to be backed by “science,” a good look at actual nutritional science itself suggests that it is impossible to identify a single best way to eat. Fitzgerald advocates an agnostic, rational approach to eating habits, based on one’s own habits, life- style, and genetics/body type. Many professional athletes already practice this “Good Enough” diet, and now we can too and ditch the brainwashing of these diet cults for good. |
| 2 month training for half marathon: Running in the Midpack Martin Yelling, Anji Andrews, 2021-02-04 'a really, really, really good book' – Vassos Alexander 'A masterpiece' – Paul-Sinton Hewitt CBE, parkrun founder 'A lovely book... it is really simple about getting a nice relationship with your running where it helps your life and changes with your life... Very accessible.' – Paul Tonkinson, Running Commentary presenter and author A smart running book designed for the all-too-often overlooked middle-of-the-pack runner, written by Marathon Talk's Martin Yelling and Anji Andrews. Welcome to the midpack! Running pushes us, stretches us, asks us difficult questions, challenges us. It gives us space, calms us down, picks us up, boosts our energy, rewards, inspires and fulfils us. Midpack runners – those who fall between the beginners and the elite – are the heartbeat and footsteps of the running community. In this long-overdue book, Marathon Talk's Martin Yelling and Anji Andrews share their expert knowledge, first-person stories and coaching ideas to nourish the midpackers' running experience. Covering such diverse topics as 'Making Yourself Bullet-proof' and 'How to Nail Your Race', Running in the Midpack will cultivate your running progress, and help you to become a healthy, happy and successful runner. Marathon Talk is the UK's number one running podcast. |
| 2 month training for half marathon: Running Outside the Comfort Zone Susan Lacke, 2019-03-27 I laughed, I cried and I was 100% re-inspired to stick with my own personal fitness goals Running Outside the Comfort Zone uncovers the brash, bold, and very human sides of running, and along the way Susan Lacke rekindles her own crush on America’s favorite all-comers sport. Running offers much more than road racing! After a decade of writing about running, sports columnist Susan Lacke found herself in a serious running rut. The runners around her seemed to be thriving, setting goals, and having fun, but her own interest in running was lackluster. Seeking to reengage with the sport she once loved, Lacke spends a year exploring running in its many shapes and forms, taking on running challenges that scare her, push her, and downright embarrass her. From races with giant cheese wheels to a regional wife-carrying competition, a naked 5K to climbing the dark stairwells of the Empire State Building, Lacke’s brave forays and misadventures are chronicled in wondrous and funny stories. |
| 2 month training for half marathon: Can't Hurt Me David Goggins, 2021-03-03 New York Times Bestseller Over 2.5 million copies sold For David Goggins, childhood was a nightmare -- poverty, prejudice, and physical abuse colored his days and haunted his nights. But through self-discipline, mental toughness, and hard work, Goggins transformed himself from a depressed, overweight young man with no future into a U.S. Armed Forces icon and one of the world's top endurance athletes. The only man in history to complete elite training as a Navy SEAL, Army Ranger, and Air Force Tactical Air Controller, he went on to set records in numerous endurance events, inspiring Outside magazine to name him The Fittest (Real) Man in America. In Can't Hurt Me, he shares his astonishing life story and reveals that most of us tap into only 40% of our capabilities. Goggins calls this The 40% Rule, and his story illuminates a path that anyone can follow to push past pain, demolish fear, and reach their full potential. |
| 2 month training for half marathon: Marathoning for Mortals John Bingham, Jenny Hadfield, 2003-05-02 Once considered a feat for superhuman athletes, the marathon is now within every mortal's grasp. Former couch potato John Bingham has joined forces with coach Jenny Hadfield to create a winning plan that works for every mortal--even you. In Marathoning for Mortals, you'll find the courage to train, the willpower to persevere, and the tenacity to finish one mile after another. John and Jenny stick with you every step of the way, from your first insecure thoughts to your last-minute jitters to your supreme joy at the finish line. In Marathoning for Mortals, you'll find: • 8 training programs to run, run-walk, walk-run, or walk the half-marathon and marathon • The advice you need to physically, mentally, and spiritually reach your dreams • Tips to help you customize your training, buy the right shoes and apparel, and eat the best foods • Guidance for common motivational, physical, and emotional roadblocks Join John and Jenny on an amazing transformative journey where the finish line is just the beginning. |
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