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If this title grabbed your attention and brought you to click on this post, that means you overcame your laziness and you are now a regular runner. Have you started thinking about running your first half-marathon? Need to set a serious target?

Ok. Now you have to start training for it, but how to do it? If you don't run in a group, if you are not lucky enough to hire a personal trainer and this is your very first time, which is the best training plan to follow?

At u4fit we got plenty of ideas: in our app, free on Google play app market, you will find the ideal plan to train for your first half marathon, with the constant help of our virtual personal trainer.

Running an half-marathon, far from being a joke, it's neither an epic challenge: all you need is concentration and regular, planned training to "jump" to a next level and achieve your first finish line rich in pride and satisfaction.

Check up

Once is never enough. We often repeat it many times, since people tend to overstimate their physical condition. An accurate check-up sometimes saves a life: you need to undergo an ECG (heartbeat tracing) to know whether your heart is ok to stand an intense workout. But don't miss to talk about specific details of your condition you noticed in the past because, sometimes they could break out again in the middle of your workout.

OUR TRAINING PLAN

Our training plan constitutes of a 3 months workout divided into 4 trainings a week. The minimum required is to being able to run at least 15km straight.Choose the ideal pace you would like to keep during the half marathon path: our plan offers different ideal speeds, specifically thought for different traits, starting with a lower pace to gradually achieve the target one.

 The image below shows an exaple of the training plan suggested for the Chia Laguna Half Marathon

Every week has the same structure: the first workout sets a low load to achieve a more intense one in the third training session.The fourth workout is almost totally focused on developing constant running and distance.

The three-months-training are divided in order to achieve several goal: during the first month, attention is focused on average -distance traits so to develop your aerobic capacity. In the second month focus is set on speed, mostly based on interval training and HIIT exercise. At any rate, we won't desert constant running since it’s the best exercise to complete half-marathon.In the third month workout intensity is lowered to preserve your body's top conditions. The training table provides for different workout in order to offer the widest running experience ever.

Never forget to include a rest in your week to recover and relax your muscles cross-training: the ideal sport complementary sport activities are those such biking, swimming, walking..an guess what..dancing!

 Photo Credit Milo Pixael