I am SO excited for my first half marathon in 5 years, so I ask you reader: you ready to run one, too?!
Running 13.1 miles is an amazing feat, but unlike a full marathon, the training doesn’t have to take over your life. I’ve actually broken it down into a simple 8-week plan, complete with cross training.
Why?
Most importantly: Injury prevention. Overuse is a big factor in running injuries, so switching it up is important! For this reason (and Shaun T, himself), I fell in love with Focus T25.
As a working mom, I don’t have the time to dedicate to training or much else. [Focus] T25 is a high intensity cardio and strength training program that lasts 25 minutes. There is a lot of focus on the core and agility- which are very important to running, as well as speed. The idea of FOCUS is repeated, always bringing me back to the point, and giving me an entire day of active recovery in the form of 25 minute stretch on Sunday is AMAZING!
T25 comes in Alpha, Beta, and Gamma, offering different fitness starting points and a way to level up the workouts- currently, I am working my last week of Alpha before starting Beta on Monday morning! Being that it is a 25 minute workout, I don’t have to mix in swimming (where would I even do that?!), biking (hellloooo more time away from home), or any other sort of mix-workout. While the kids nap, I get my 25 minutes of T25, and never need a babysitter to watch the kids, or even a stitch of gym equipment other than a yoga mat.
Cross-training is hugely important to rehabilitate injuries, improve fitness, promote recovery, enhance motivation, rejuvenate the mind and body during breaks from formal training, enjoy competing in other endurance sports, and even stay fit through pregnancy. And, to the benefit of injury prevention, cross-training can also prolong your running career.
This schedule is flexible.
If you’re feeling wiped out, split up Friday’s T25 workouts, or switch it up for a pick from the Vytas’ Yoga Studio, perfect for athletes (or athletes in training). You always keep at least one rest day a week- but just sitting on that day may leave you more sore. You need a break both physically and mentally- so take a short walk, or do a restful yoga stretch to decompress.
Ready to get started? Check out the plan below (Yes, you can print it out!) for your 8-week training plan for a Sunday half-marathon!
focus t25 alpha half marathon trainingFocus T25 Beta Half Marathon Training
The first 10 weeks of Focus T25 is the perfect start and finish for your half training. Both the build up and the taper of miles with the tougher workouts will not only build your endurance and create an amazing runner, but this combination will also give you amazing all-around fitness. So, whether you’re signed up or not, take this next 8 weeks, and run 13.1 miles and then push another 2, to show yourself YOU ARE WORTH THE WORK!
This sounds like it has been a great way for you to train for your half marathon and that it is working really well for you. It’s fantastic that you are going to be running your first half marathon in 5 years, you should be very proud of yourself!
Happily Hughes recently posted…Gold Jewelry for Any Outfit
Thank you!
This is such a great schedule! It has been a while since I ran a marathon, and I would love to get back into the game with a half. I will have to consider training. Thanks for such a great schedule!
Running and truly taking on a training schedule that I stick to has been a total game changer!
that was a very nice calendar to keep in track! very nice idea! gonna have to try this too.,
Wahoo! Cheering you on!
I like that you can also do Yoga on your off day. I think this training is not going to put a lot of pressure on your body and it’s also easy to follow.
It’s been such a great training- barely soreness… the first time I took on a real schedule. It’s made a huge difference!
I’m so proud of you. I miss running but it’ll never happen again for me (health issues). I know you’re going to do a great job at the marathon. The training is the hardest part.
I’m sorry to hear that, for you! I really appreciate your support!!!
It’s fun to see someone else’s hard work. I think it’s awesome that you have this kind of determination.
Thanks!
I am not into running (my doctor advised me to avoid strenuous exercises) but I am happy that you are taking your fitness journey seriously. I have two female cousins who run, so I will be sharing this post with them.
You have to find what works for you- for sure!!! Thank you for sharing!
Great schedule for a half marathon! You go girl.
Thank you!
Looks like you have everything well planned. It must feel good to be fit and able to run. I used to do that, but can no longer participate because of issues with my spine. I will let my sons know about Focus T25. It might be something they’d like to do.
I’m so sorry to hear about your spine. I hope you can still keep a little bit of a fit lifestyle with yoga, maybe?
things are all well planned, I’ll be experiencing my first marathon this coming weekend and I’m excited about it
How did you do?!
I love this 😉 I need motivation and a schedule (that I don’t make because I don’t listen to myself!). This is awesome!
Boom! I hope this helps you!
All these aspects are so important! Very useful tips! You are truly motivational!
Agness of Fit Travelling recently posted…“The Art of Eight Limbs” – Muay Thai in Thailand 👊
Thank you!!
I was just looking for resources on how to prepare for a half marathon in 8 weeks and landed on your website. I liked your training schedule a lot! The best part about it is its allowance for flexibility around the individual’s needs. I agree that on ‘rest days’ one should not sit idle because that may cause soreness/stifness to linger. A short walk goes a long way!