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Half Marathon Endurance Tips

In order to build endurance to complete a half marathon comfortably you need to work on your aerobic fitness, mental stamina and physical fitness.

Half Marathon Endurance Tip 1 : Mileage

The way to go about those three is doing enough mileage. Ask any fast marathoner how much they run and you are sure to get something like, upward of 120 km a week. If 120 km sounds too much, start small, aim at 20 km then 30, 40, 50 km like that.

Half Marathon Endurance Tip 2 : Long Run

Once per week you should run a long run. The distance should be anything from 15 km to 20 km. The long run is done at slow steady pace, just go out thee and have fun at your own pace. The long is critical to your half marathon performance as it provides you with the aerobic fitness.

Half Marathon Endurance Tip 3 : Speed Work

Speed work is about trying to push your body beyond its limits. It helps in improving running efficiency. Ideally these sessions should be done on a track or flat grass oval.  It about running at a fast pace.

Half Marathon Endurance Tip 4 : Diet

Remember to fuel your body. Eat healthy foods and make sure you eat enough. Have a small meal before going out for a run.

Half Marathon Endurance Tip 5 : Water

Stay hydrated. Lack of water is one of the main cause of fatigue

Half Marathon Endurance Tip 6 : Rest

Rest is very important in any training program. Rest allows your body to recover from fatigue and minor injuries. The body regenerates during rest. It is also important to reduce your training days before a race.

Half Marathon Training Weekly Mileage

When it comes to the question of how many miles / kilometres should you run per week as you train for half marathon it depends on your goals. A runner aiming for a fast finish will need to run more weekly miles / Kms than a runner who is just aiming to finish.

Weekly Mileage for a Strong Finish

The rule of thumbs is a base mileage of 25-30 miles a week will be more than enough to prepare for a half marathon. There is no scientific evidence has to why 25-30 miles is the ideal but this is the distance committed runners run in a week.

Half Marathon Training Miles Per Week

Once a week, include a longer run of 6-8 miles or 14 Kms – 16 Kms. You can also experiment with shorter races, such as the 10k or the 10 miler. Participating in these races will give you an idea of how to pace yourself through the half marathon.