Preparing for a half marathon requires focus, consistency, and smart training, especially when you have a little over two weeks left. Here’s a practical 2-week plan to help you build endurance, improve pace, and taper effectively for race day.
General Guidelines
Assess Your Current Fitness: Ensure you can comfortably run at least 10 km. If not, focus on gradually building your endurance in the first week.
Consistency is Key: Train 4–5 days a week, with rest or light activity on other days.
Listen to Your Body: Pay attention to signs of fatigue or pain and prioritize recovery if needed.
Fuel Your Body: Maintain a balanced diet rich in carbohydrates, proteins, and healthy fats. Stay hydrated throughout the day.
Tapering is Essential: Reduce your mileage in the final days to allow your body to recover and be ready for race day.
Choose the Right Time: Morning practices should start between 6:00 AM and 8:00 AM for cooler temperatures and better focus. Evening practices can be scheduled between 5:00 PM and 7:00 PM if mornings aren’t feasible.
Training Plan
Week 1: Building Endurance
Day 1: Rest or light cross-training (e.g., cycling or yoga for 30 minutes).
Day 2: Easy run of 6–8 km to build aerobic capacity. (Morning: 6:30 AM, Evening: 6:00 PM)
Day 3: Interval Training – 4 × 800m at a fast pace with 400m slow jog recovery in between. (Morning: 6:30 AM, Evening: 6:00 PM)
Day 4: Rest or brisk walk for 30 minutes to stay active.
Day 5: Steady moderate run of 10–12 km. (Morning: 6:30 AM, Evening: 5:30 PM)
Day 6: Hill Training – Find a hill and run up for 45 seconds at high effort, then jog down to recover. Repeat 6–8 times. (Morning: 7:00 AM, Evening: 5:30 PM)
Day 7: Long Run – 14–16 km at a slow, conversational pace. Focus on endurance, not speed. (Morning: 6:00 AM)
Week 2: Taper and Sharpen
Day 1: Rest or a light yoga/stretching session to loosen up.
Day 2: Easy run of 6–8 km to maintain fitness. (Morning: 6:30 AM, Evening: 6:00 PM)
Day 3: Tempo Run – 5 km at a slightly faster pace than usual. (Morning: 6:30 AM, Evening: 5:30 PM)
Day 4: Rest or 30 minutes of light cross-training.
Day 5: Comfortable run of 8–10 km to maintain rhythm. (Morning: 6:30 AM, Evening: 5:30 PM)
Day 6: Short Interval Training – 6 × 400m at race pace with 200m jog recovery. (Morning: 7:00 AM, Evening: 5:30 PM)
Day 7: Long Run – 12–14 km at an easy pace to stay prepared without overexerting. (Morning: 6:00 AM)
Week 3: Race Week (Tapering)
Day 1: Rest or brisk walk for 20 minutes to stay active without straining.
Day 2: Easy run of 5–6 km to keep muscles engaged. (Morning: 6:30 AM, Evening: 5:30 PM)
Day 3: Interval Training – 3 × 400m at race pace with 200m jog recovery. (Morning: 7:00 AM, Evening: 5:30 PM)
Day 4: Rest, hydrate, and eat a balanced meal.
Day 5: Race Day! Run at a steady pace, enjoy the experience, and finish strong.
Additional Tips for Success
Hydration and Nutrition: Increase your carbohydrate intake two days before the race. Hydrate consistently, but avoid overloading on water just before the run.
Gear Preparation: Use the running shoes and clothes you’ve trained in to avoid surprises on race day.
Pacing Strategy: Start slow and gradually increase your pace. A consistent effort throughout the race will yield better results than starting too fast.
