Easy Treadmill Half Marathon Training Program

By Rick Morris

At one time the half marathon was sort of a “forgotten child” when compared to its big brother – a full marathon. So much publicity had been given to the marathon because of the entertainment celebrities that were running it, that the shorter half marathon took a back seat. That is beginning to change. The half marathon is becoming more and more popular each year. There are a lot of reasons for the resurgence of the half marathon.

• The distance is a great stepping stone to finishing a full marathon. I always recommend to my athletes that they step up gradually in distance. While many successfully jump dive right into a full marathon, I am convinced that you will have greater success and your journey will be much more enjoyable if you start with a half marathon to get a taste of very long distance running and then move on to a full marathon.

• A half marathon requires less of a weekly time commitment than a full marathon and you can effectively train for a marathon in 12 weeks or less depending upon your fitness level.

• The half marathon distance is also great for improving your endurance and fitness levels without the time commitments of training for a full marathon. The improvements in your endurance and strength will carry over into your other daily and athletic activities.

• This race distance is also an excellent training tool. Many experienced marathon runners will race half marathons frequently as both a training tool and a test of their fitness level.

• Half marathon events are easy to find in most areas. There are a wide range of race types available. Do you want to run a flat half marathon on the road? There are plenty of them. How about a hilly trail half marathon? Those are also easy to find.

Easy 12 Week Treadmill Training Program to Finish a Half Marathon

This is an easy 12-week program that I have designed to prepare you to finish a half marathon. The term “easy” may be up for some debate. No running program is truly easy. Nor should it be. Any physical challenge should be somewhat difficult. If it were really easy what would be the point in doing it. In terms of this program, easy means that the program is not overly time consuming. You should be able to fit the 4 weekly workouts into your schedule without difficulty. It is also “easy” because it contains only easy paced runs. There are no highly intense lactate turn point workouts, blazing speed training or grueling hill runs. For that reason this program is not intended to prepare you to run a fast half marathon or finish in a specific time. But, it will get you to the finish line in relative comfort and with minimal time commitment.

You should be able to run comfortably for 2 miles before starting this program. If you cannot run 2 miles, gradually build up to that distance. I have also included a training schedule that will take you from zero to 2 miles in 4 weeks. If you are already physically active you may not need the entire 4 week build up program. Just choose your starting point at your current fitness level.

The Workouts

All workouts in this plan are easy runs. Easy runs should be run at a comfortable pace. Your breathing should be accelerated but you should be able to carry on a conversation. If you are breathing so hard that you cannot talk, you are running too fast. If you can sing, you are running too slowly.

On the days calling for rest or cross training, you can rest totally or do some cross training. Cross training can be any activity other than running. You could go for a walk, swim, bicycle or do nothing. It is up to you. The most critical workout in this program is your long run on day 7. You will progress from a 2 mile long run during week 1 to a 13 mile long run on week 10. The 13 mile run will be your longest run. You will taper for 2 weeks before your race. A taper is a gradual reduction in training distance. The purpose of a taper is to allow time for your muscles to fully strengthen and recover for your race.

The Treadmill and Outside Running

Your treadmill is the most useful and versatile piece of exercise equipment available. You are able to accomplish any physical goal with it including finishing a half marathon. There is only one problem when using it to train for a race. There is simply no way to duplicate the exact muscle motions or the specific impacts that you will encounter when running outside on a trail or road. For that reason I would suggest doing some of your training runs on the road. You don’t need to do a lot of them outside, but doing a few will help prepare your muscles for the specific stresses of running on hard pavement, asphalt or trails. If you can do just one of your workouts per week on the road or trail your body will thank you after your race.

I would also suggest setting your treadmill incline at 1 percent or level 1 for all of your treadmill training runs. Two of the differences between treadmill training and outside running are the lack of wind resistance on the treadmill and the assistance that the moving belt gives you. Elevating your treadmill to 1 percent will offset those differences and make your treadmill workouts more equal to running outside.

 4 Week Treadmill Half Marathon Build Up

  12 Week Easy Treadmill Half Marathon Training Schedule

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