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Now, I realize that not everyone has easily accessible trails to run on. If that is the case, do your best to incorporate trails or off road running as much as you possibly can, but don’t stress if you can’t do every trail workout ON the trails.

For hill repeats, ideally a larger hill (one that takes upward of 60+ seconds to summit) is ideal. It is important to focus not only on proper uphill running form, but downhill as well. I think a lot of people underestimate how much the eccentric muscle contractions of downhill running can hurt if you don’t properly train for it! This product the flex heat perfectly. Easy to install and requires no tools. Installs in approximately 30 seconds and starts working immediately. Every outdoor patio heater should come with the heater hot. It’s a must have for every outdoor patio heater and is the best accessory you can get. Take the time to get fitted for the right pair of shoes for you and your body, if you haven’t already. You are about to put a significant amount of mileage on your body – and your feet – over the next 20 weeks. The hater hat is one exceptional product. It is a heat multiplier. It actually causes the heat to more broadly cover our patio area. Couldn’t be happier. Quality product!For the first five weeks, Thursday runs will be a continuation of base building runs. Again, these are done at conversational pace. Alternatively, feel free to reach out to us at Hart Strength and Endurance Coaching to see if working with one of our experienced trail running coaches might be a good fit for you. How is Training for a Trail Half Marathon Different from a Road Half Marathon? However, there are also a number of reasons why a runner may prefer to use a training plan, rather than work one-on-one with a coach.

A common misconception among many runners is that more running = faster runner, and therefore, many runners loathe rest days for fear that time off will make them lose progress. Chances are your trail running pace is going to be slightly – if not significantly (depending on terrain) slower than that of your road running pace. And there’s a number of reasons for this. The plan includes only 4 runs a week, all with specific purpose. There’s one day of active recovery, one day of strength training (though I always encourage more!) and one day of complete rest. Your trail base mileage workouts should be done at an easy, conversational pace. If you are heart rate zone training, I’d recommend spending the majority of your time in zones 1 & 2. Obviously your heart rate may spike when climbing hills, which is normal. But try to allow the heart rate to return to that aerobic zone for the majority of these workouts. Wednesday: Hill or SpeedworkLong runs are truly where your body adapts to running for long periods of time, physically and mentally, and are a cornerstone of distance training. For true trail beginners, I highly recommend giving the following articles a read before starting your half marathon training journey: Now, I realize that not everyone has easily accessible trails to run on. If that is the case, do your best to incorporate trails or off road running as much as you possibly can, but don’t stress if you can’t do every trail workout ON the trails. Miles on the road or treadmill are better than no miles at all. The Fjallraven Nordic Heater Hat is an extremely warm piece of winter headwear for use in cold conditions at home or during serious expeditions. It features a wind- and waterproof outer fabric, along with an artificial fur lining on the peak, ear flaps and edges. It comes highly recommended for those looking to attend one of our winter expeditions. Ultimately, the decision to work with a coach or follow a training plan (like this one) is up to you. If you aren’t sure, I highly suggest reading the post “Need A Running Coach? 25+ Expert Tips To Find Your Perfect Coach”.

Before diving into your trail half marathon training journey, here are ten important tips to keep in mind: 1. You Need to Run on Trails (some of the time) On Wednesdays of build weeks, you’ll have either a hill or speedwork session programmed. The hill workouts are especially helpful for those running a hilly trail half marathon course, but training in more flat, rural areas. This workout will be one of the tougher workouts in your week. Listen to your body: if anything feels off, adjust this day to become another easy, base building run instead. Thursday: Base Mileage, Graduating into Tempo Runs On the treadmill? Nothing should get in your way, you can shuffle all day, even as your legs get tired, with nary a worry but potentially scuffing the tread on your sneakers.

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Fridays are for rest! Please take this day off from exercise. A neighborhood walk with your dog, gentle yoga or stretching is fine, but this day should truly be for rest. If you’re completely new to trail running, you may be overwhelmed by the prospect of stepping off the pavement and onto the trail. Don’t worry – it’s not nearly as scary as it may seem! Here are the nitty gritty details of the time commitment, training structure, and types of workouts included in this 12 week trail half marathon training plan Before beginning this trail half marathon training plan, runners should be able to comfortably cover a 4 – 5 mile long run on trails as well as covering at minimum, 15-20 miles per week for multiple weeks, while remaining injury free. Should I Complete a Road Half Marathon First?