Home > Articles

Half-Marathon Training: Choosing Your Program

Now that you've set your goal, it's time to choose a training program. This chapter outlines the advantages of several training courses, and helps you to decide which one is best for your goals, health, and lifestyle.
This chapter is from the book

In this chapter

  • Determine the training protocol that best fits your goals and abilities

  • Establish target heart rate training zones

  • Understand the rating of perceived exertion scale

  • Explore cross training options to include in your weekly regimen

Let the training begin!

Now that you have set your goals in Chapter 2, "Getting Started," it is time to determine the training protocol to help you achieve those goals. There are three different protocols presented in this chapter for 5K, 10K, and half-marathon distances: fitness walking, run/walk, and experienced exerciser. An explanation of the protocols will guide you in choosing the program ideally suited for your needs, goals, and current abilities. Each protocol will dictate the frequency, duration, and intensity of your exercise sessions. To allow you to fully understand how to monitor your intensity while walking, running, or cross training, this chapter will also review training heart rate ranges and the rating of perceived exertion scale. The final section will examine the importance of cross training and provide examples of how to include cross training in your weekly routine. Choose your protocol wisely and make sure to have fun!

How Do You Choose the Program That Is Best Suited for You?

In the last chapter, you established goals. Now it is time to determine how you can make these goals a reality by choosing the training program that best fits your needs. Based on whether your goal is to complete a 5K, 10K, or half-marathon, make a decision between these three training protocols: fitness walking, run/walk, or experienced exerciser. Be conservative when choosing a program so you can reach your goals safely and without injury. Base this decision on your current fitness level and regular exercise routine. To help you choose the right program, detailed descriptions of each protocol are provided in this section.

NOTE

I am sure you are eager to begin your training. However, it is critical that you are conservative when choosing your 5K, 10K, or half-marathon protocol. Pushing yourself too hard can lead to injury and prevent you from achieving your goals.

The three different 5K training protocols are all 8 weeks in length, the 10K protocols are 11 weeks, and the half-marathon protocols are 15 weeks. Based on the date of the race you choose to complete, count backwards from the race to know when you are to begin your training. Do not rush your training and jump into one of the training protocols at week 2, 4, 6, and so on regardless of the length of the race. Plan ahead to make sure you have plenty of time to successfully complete the entire training program to prevent injuries or health complications. If you just started reading this book and your planned race is a couple of weeks away, choose a later race that will allow you to train appropriately by completing the entire training program.

CAUTION

Do not try to condense the protocols to rush through your training. Each program is designed to allow for an appropriate progression of time or mileage in preparation for your 5K, 10K, or half-marathon race as well as for rest and recovery throughout the program. Skipping weeks by starting late can lead to fatigue and injury.

The three different training protocols (fitness walking, run/walk, and experienced exerciser) for each distance (5K, 10K, and half-marathon) assume that your long walk or run of the week will be on Saturdays. If this is not a convenient day for you, shift the protocol so you are completing the long workout on a day when you are not rushed by work or other commitments. However, maintain the spacing of the workouts to allow for rest and recovery. For example, shifting the long workout to Sunday will cause the entire protocol to shift by one day.

Please read through each protocol description before deciding on your best option. Choose wisely and have fun! If you go to http://www.quepublishing.com and type this book's ISBN (0789733145) into the Search field to go to this book's web page, you will find printable PDF versions of all of these protocols available for download.

Is a "Fitness Walking" Protocol Right for You?

The Fitness Walking protocols are geared for the fitness walker who is walking one to three days per week, or the first-time exerciser. The program is based on time rather than mileage. It is designed to increase your fitness level as well as help you successfully complete your 5K, 10K, or half-marathon. These protocols schedule only three days a week of exercise, which is ideal for first-time exercisers. Your focus should be on the long walk of the week while including two additional days of walking or cross training at an easy or moderate pace. The following list describes additional program characteristics:

  • The Fitness Walking protocols are appropriate for you if your goals are to increase aerobic fitness and to finish the 5K, 10K, or half-marathon.

  • Consider your current fitness level. You must be able to walk at least one or two miles comfortably at a 16–20 minute/mile pace.

  • The Fitness Walking protocols include two to three walking workouts per week with one optional cross training session. The intensity is easy to moderate.

Figure 3.1, 3.2, and 3.3 show the Fitness Walking protocols for the 5K, 10K, and half-marathon races.

Figure 3.1

Figure 3.1 5K Fitness Walking protocol.

Figure 3.2

Figure 3.2 10K Fitness Walking protocol.

Figure 3.3

Figure 3.3 Half-marathon Fitness Walking protocol.

Use the following workout key for these protocols:

  • EASY—Keep intensity low and at a conversational level.

    Intensity should be within 50%–70% of your Target Heart Rate or 11–12 on the RPE scale.

  • MODERATE—Slightly more difficult than easy.

    Intensity should be within 75%–85% of your Target Heart Range or 13–14 on the RPE scale.

  • LONG—Keep intensity low and at a conversational level. Focus on completing the distance.

    Intensity should be within 50%–70% of your Target Heart Range or 11–12 on the RPE scale.

  • CT (Cross Train)—Workout for the designed amount of time on aerobic or strength equipment. Keep intensity low to moderate.

Is a "Run/Walk" Protocol Right for You?

This program is designed for first-time walkers, runners, and those who want to follow a combination run/walk training regimen. This program is based on mileage instead of time with the exception of your cross training day that is scheduled in time instead of miles. If you are interested in following the run/walk regimen, the mileage in all three race lengths will be completed by alternating running for three minutes and walking for one minute. The combination run/walk regimen is perfect if you are interested in transitioning from walking to running while staying injury free. This protocol increases the number of days of exercise to four: three days of walking, running, or run/walking (including one long workout), plus a cross training day. Below are additional program characteristics:

  • The Run/Walk protocols are appropriate for you if your goals are to increase fitness levels through regular walking, running, or a combination of walking and running; and to finish the 5K, 10K, or half-marathon race.

  • Consider your current fitness level. You must be able to walk, run, or run/walk one to two miles comfortably. No requirements on speed.

  • The mileage in the Run/Walk protocols range from 3–6 miles per week for the 5K program up to 6–18 miles per week for the half-marathon program. The intensity is easy to moderate.

Figures 3.4, 3.5, and 3.6 show the Run/Walk protocols for the 5K, 10K, and half-marathon races.

Figure 3.4

Figure 3.4 5K Run/Walk protocol.

Figure 3.5

Figure 3.5 10K Run/Walk protocol.

Figure 3.6

Figure 3.6 Half-marathon Run/Walk protocol.

Use the following workout key for these protocols:

  • EASY—Keep intensity low and at a conversational level.

    Intensity should be within 50%–70% of your Target Heart Rate or 11–12 on the RPE scale.

  • MODERATE—Slightly more difficult than easy.

    Intensity should be within 75%–85% of your Target Heart Range or 13–14 on the RPE scale.

  • LONG—Keep intensity low and at a conversational level. Focus on completing the distance.

    Intensity should be within 50%–70% of your Target Heart Range or 11–12 on the RPE scale.

  • CT (Cross Train)—Work out for the designed amount of time on aerobic or strength equipment. Keep intensity low to moderate.

Is an "Experienced Exerciser" Protocol Right for You?

The Experienced Exerciser program is designed for individuals who have been regularly active but not necessarily focused on walking or running. This is a mileage-based protocol (with cross training days listed in time) and is appropriate for either walkers or runners. Similar to the Fitness Walking and Run/Walk programs, the emphasis is on the long walk or run, which will condition you to comfortably and safely complete the 3.1, 6.2, or 13.1 miles of your goal race. Most of your weekly mileage should be completed at an intensity that is easy and comfortable, with one moderate-intensity workout per week. The programs include 3–4 days of walking or running and 1–2 days of cross training so you can continue to enjoy your other favorite activities.

  • The Experienced Exerciser protocols are appropriate if your goals are to increase fitness with the challenge of a new activity/sport and to finish your 5K, 10K, or half-marathon.

  • Consider your current fitness level. You must be able to walk or run at least two to three miles comfortably. No requirements on speed.

  • The mileage in the Experienced Exerciser protocols range from 6–9 miles per week for the 5K program up to 9–21 miles per week for the half-marathon program.

Figure 3.7

Figure 3.7 5K Experienced Exerciser protocol.

Figure 3.8

Figure 3.8 10K Experienced Exerciser protocol.

Figure 3.9

Figure 3.9 Half-marathon Experienced Exerciser protocol.

Use the following workout key for these protocols:

  • EASY—Keep intensity low and at a conversational level.

    Intensity should be within 50%–70% of your Target Heart Rate or 11–12 on the RPE scale.

  • MODERATE—Slightly more difficult than easy.

    Intensity should be within 75%–85% of your Target Heart Range or 13–14 on the RPE scale.

  • LONG—Keep intensity low and at a conversational level. Focus on completing the distance.

    Intensity should be within 50%–70% of your Target Heart Range or 11–12 on the RPE scale.

  • CT (Cross Train)—Work out for the designed amount of time on aerobic or strength equipment. Keep intensity low to moderate.

InformIT Promotional Mailings & Special Offers

I would like to receive exclusive offers and hear about products from InformIT and its family of brands. I can unsubscribe at any time.

Overview


Pearson Education, Inc., 221 River Street, Hoboken, New Jersey 07030, (Pearson) presents this site to provide information about products and services that can be purchased through this site.

This privacy notice provides an overview of our commitment to privacy and describes how we collect, protect, use and share personal information collected through this site. Please note that other Pearson websites and online products and services have their own separate privacy policies.

Collection and Use of Information


To conduct business and deliver products and services, Pearson collects and uses personal information in several ways in connection with this site, including:

Questions and Inquiries

For inquiries and questions, we collect the inquiry or question, together with name, contact details (email address, phone number and mailing address) and any other additional information voluntarily submitted to us through a Contact Us form or an email. We use this information to address the inquiry and respond to the question.

Online Store

For orders and purchases placed through our online store on this site, we collect order details, name, institution name and address (if applicable), email address, phone number, shipping and billing addresses, credit/debit card information, shipping options and any instructions. We use this information to complete transactions, fulfill orders, communicate with individuals placing orders or visiting the online store, and for related purposes.

Surveys

Pearson may offer opportunities to provide feedback or participate in surveys, including surveys evaluating Pearson products, services or sites. Participation is voluntary. Pearson collects information requested in the survey questions and uses the information to evaluate, support, maintain and improve products, services or sites, develop new products and services, conduct educational research and for other purposes specified in the survey.

Contests and Drawings

Occasionally, we may sponsor a contest or drawing. Participation is optional. Pearson collects name, contact information and other information specified on the entry form for the contest or drawing to conduct the contest or drawing. Pearson may collect additional personal information from the winners of a contest or drawing in order to award the prize and for tax reporting purposes, as required by law.

Newsletters

If you have elected to receive email newsletters or promotional mailings and special offers but want to unsubscribe, simply email information@informit.com.

Service Announcements

On rare occasions it is necessary to send out a strictly service related announcement. For instance, if our service is temporarily suspended for maintenance we might send users an email. Generally, users may not opt-out of these communications, though they can deactivate their account information. However, these communications are not promotional in nature.

Customer Service

We communicate with users on a regular basis to provide requested services and in regard to issues relating to their account we reply via email or phone in accordance with the users' wishes when a user submits their information through our Contact Us form.

Other Collection and Use of Information


Application and System Logs

Pearson automatically collects log data to help ensure the delivery, availability and security of this site. Log data may include technical information about how a user or visitor connected to this site, such as browser type, type of computer/device, operating system, internet service provider and IP address. We use this information for support purposes and to monitor the health of the site, identify problems, improve service, detect unauthorized access and fraudulent activity, prevent and respond to security incidents and appropriately scale computing resources.

Web Analytics

Pearson may use third party web trend analytical services, including Google Analytics, to collect visitor information, such as IP addresses, browser types, referring pages, pages visited and time spent on a particular site. While these analytical services collect and report information on an anonymous basis, they may use cookies to gather web trend information. The information gathered may enable Pearson (but not the third party web trend services) to link information with application and system log data. Pearson uses this information for system administration and to identify problems, improve service, detect unauthorized access and fraudulent activity, prevent and respond to security incidents, appropriately scale computing resources and otherwise support and deliver this site and its services.

Cookies and Related Technologies

This site uses cookies and similar technologies to personalize content, measure traffic patterns, control security, track use and access of information on this site, and provide interest-based messages and advertising. Users can manage and block the use of cookies through their browser. Disabling or blocking certain cookies may limit the functionality of this site.

Do Not Track

This site currently does not respond to Do Not Track signals.

Security


Pearson uses appropriate physical, administrative and technical security measures to protect personal information from unauthorized access, use and disclosure.

Children


This site is not directed to children under the age of 13.

Marketing


Pearson may send or direct marketing communications to users, provided that

  • Pearson will not use personal information collected or processed as a K-12 school service provider for the purpose of directed or targeted advertising.
  • Such marketing is consistent with applicable law and Pearson's legal obligations.
  • Pearson will not knowingly direct or send marketing communications to an individual who has expressed a preference not to receive marketing.
  • Where required by applicable law, express or implied consent to marketing exists and has not been withdrawn.

Pearson may provide personal information to a third party service provider on a restricted basis to provide marketing solely on behalf of Pearson or an affiliate or customer for whom Pearson is a service provider. Marketing preferences may be changed at any time.

Correcting/Updating Personal Information


If a user's personally identifiable information changes (such as your postal address or email address), we provide a way to correct or update that user's personal data provided to us. This can be done on the Account page. If a user no longer desires our service and desires to delete his or her account, please contact us at customer-service@informit.com and we will process the deletion of a user's account.

Choice/Opt-out


Users can always make an informed choice as to whether they should proceed with certain services offered by InformIT. If you choose to remove yourself from our mailing list(s) simply visit the following page and uncheck any communication you no longer want to receive: www.informit.com/u.aspx.

Sale of Personal Information


Pearson does not rent or sell personal information in exchange for any payment of money.

While Pearson does not sell personal information, as defined in Nevada law, Nevada residents may email a request for no sale of their personal information to NevadaDesignatedRequest@pearson.com.

Supplemental Privacy Statement for California Residents


California residents should read our Supplemental privacy statement for California residents in conjunction with this Privacy Notice. The Supplemental privacy statement for California residents explains Pearson's commitment to comply with California law and applies to personal information of California residents collected in connection with this site and the Services.

Sharing and Disclosure


Pearson may disclose personal information, as follows:

  • As required by law.
  • With the consent of the individual (or their parent, if the individual is a minor)
  • In response to a subpoena, court order or legal process, to the extent permitted or required by law
  • To protect the security and safety of individuals, data, assets and systems, consistent with applicable law
  • In connection the sale, joint venture or other transfer of some or all of its company or assets, subject to the provisions of this Privacy Notice
  • To investigate or address actual or suspected fraud or other illegal activities
  • To exercise its legal rights, including enforcement of the Terms of Use for this site or another contract
  • To affiliated Pearson companies and other companies and organizations who perform work for Pearson and are obligated to protect the privacy of personal information consistent with this Privacy Notice
  • To a school, organization, company or government agency, where Pearson collects or processes the personal information in a school setting or on behalf of such organization, company or government agency.

Links


This web site contains links to other sites. Please be aware that we are not responsible for the privacy practices of such other sites. We encourage our users to be aware when they leave our site and to read the privacy statements of each and every web site that collects Personal Information. This privacy statement applies solely to information collected by this web site.

Requests and Contact


Please contact us about this Privacy Notice or if you have any requests or questions relating to the privacy of your personal information.

Changes to this Privacy Notice


We may revise this Privacy Notice through an updated posting. We will identify the effective date of the revision in the posting. Often, updates are made to provide greater clarity or to comply with changes in regulatory requirements. If the updates involve material changes to the collection, protection, use or disclosure of Personal Information, Pearson will provide notice of the change through a conspicuous notice on this site or other appropriate way. Continued use of the site after the effective date of a posted revision evidences acceptance. Please contact us if you have questions or concerns about the Privacy Notice or any objection to any revisions.

Last Update: November 17, 2020