The half marathon is a 13.1 mile running event that is just what as expected...half the distance of a marathon. It is a much friendlier distance, offering a training challenge without the very long runs associated with marathon training. Many half marathons allow an ample time limit for even the slowest competitor to finish. This makes the half a perfect event for walkers!
Getting Started with Half Marathon Training
The first thing any potential half marathoner should do is see their healthcare provider for a complete physical. Athletes need to get the all-clear to participate before starting training for a race.
All anyone really needs to be a competitive walker is a good pair of shoes. A running store with knowledgeable sales people will assess your gait and recommend the right shoe. Perfectly good shoes can be had for less than $100 per pair. Shoes do not need to be specific for walking. A good running shoe will suit a walker just fine!
Before entering a race, go out and watch a race as a spectator. Many people are convinced that they are too overweight or too old to complete a half marathon. Marathoners and half marathoners come in all ages, shapes and sizes. There are definitely all types of people at any half marathon!
Base Mileage for Walkers
A new walker should start slowly with walking 30 minutes two to three times weekly. If this is too much at first, start with less time in each walk, even if it's only 10 or 15 minutes at a time, then slowly work up to 30 minutes. It's not necessary to keep track of the pace. Just putting in the steps and doing those weekly walks will allow the pace to improve on its own.
Choosing a Half Marathon for Walkers
Once the base mileage feels comfortable, start thinking about a first half marathon. A hometown race can be fun with family and friends who can come out for support along the course. A destination race is a wonderful incentive where you can combine a trip away with the excitement of a race. Searching the internet for half marathons will bring up hundreds of races across the world from which to choose. A walker-friendly full marathon will often have a half marathon associated with it, run along the same course at the same time. This can be a good choice for a beginner as the half marathon course is usually open for same amount of time as the marathon, allowing a new walker even more time to finish.
Registration costs will vary. The smaller races are usually less expensive while the larger races cost more, but may offer more support and entertainment along the course.
Using a Half Marathon Training Plan
A half marathon training plan will give you a schedule of workouts to be completed in a set amount of time. Plans may run anywhere from 10 to 16 weeks for a half marathon. Once you have chosen your race and know the date, you can determine how long a training plan you need.
Most plans start with three to four walks per week. Usually there are two to three walks during the week with a long walk on the weekend. It's okay to use a plan designed for running, but there are some just for walkers as well. Plans may include walking a set amount of time per walk or a certain amount of mileage. Each week includes an increase of mileage for the longest walk with occasional weeks where the mileage is cut back to help decrease the risk of injury. With most plans, the longest walk is 10 miles. This may seem unusual. Since the race is 13.1 miles, why stop at 10 miles? For most walkers, the adrenaline on race day is enough to carry them the extra 3.1 miles. Some walkers will add to their training plan so their longest walk may be 12 or more miles, but this is not necessary for everyone.
That's It!
That's all there is to it! Try not to miss training walks, complete the plan, then finish the race! The sense of accomplishment will be their forever!
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