10K to Half Marathon Training Tips

WELCOME BACK! Today I wanted to share some Half Marathon Training Tips that I have been using to help me get ready for my first Half Marathon on June 11th. I used these same tips to train for my 10Ks.

I have been running for the last couple of years but was never serious about distance running until a few months go. I always just liked running 3 miles because it was a quick, under 30-minute workout that would burn a lot of calories and is FREE. Then it was exciting to see the personal growth in my pace, how long I could run without walking, and then not being ready to stop after 3 miles. I am now running between 4 to 5 miles as my short runs. Lets talk about how you go from a 10K to Half Marathon!!

But it was exciting to see the personal growth in my pace, how long I could run without walking, and then not being ready to stop after 3 miles. I am now running between 4 to 5 miles as my short runs!!

Let’s talk about how you go from a 10K to Half Marathon!!

1. Build up a running base - My average mileage going into training was running about 3 to 4 days a week and running between 3 and 5 miles for my runs. Starting with a base makes it a lot easier for your body to acclimate to this training schedule and help avoid injury.

2. Choose the best training program for you! There are plenty out there.

The picture below is the training program that I am following *mostly*.

I like this one because it’s only four days a week of running. I have a very busy and crazy travel/work schedule, so go into your training knowing your limitations and also realizing it will be more of a guideline, since you need to be able to adjust the training for your life. That brings me to my third tip…..

3. Get a running coach or partner, of course you can run and train alone, but I can’t tell you how much having a running coach has helped me. You should all go follow @kkapinos on Instagram, she is a BOSS!! But really she actually was my boss for a long time with Bobbi Brown. 🙂

She has always inspired me and she is an incredible runner. She has raced over 70 RACES! She just raced the Boston Marathon last week and her strength and determination inspires me. She calls me the night before a race, gives me amazing advice, she knows my body and how I run so I can totally trust what she gives me for my training. I will call her at the end of the week and let her know what my schedule is the next week and she will help adapt my training for the week I have coming up. Having a coach or someone to run with for me is also great for understanding, People who don’t run, don’t get why we run haha! Kim always says “We don’t run because it’s easy” and it’s s true.

10K to Half Marathon Training Tips

The idea of running 13.1 miles is a bit intimidating, is still is for me and I’m almost up to 7 mile runs. What I love about the training is that you don’t have to run A TON of long runs, its all about three shorter/recovery runs and one long run. Your endurance run, for me these long runs aren’t necessarily about pace and speed but more giving me the confidence of knowing that I CAN DO IT!

4. Start a running Journal…..or for me it’s the Map My Run APP. I LOVE this app! When I started running I didn’t have the extra $$$ to invest in the Garmin Running GPS Watch so I downloaded the Map My Run App and paid the $5.99 monthly upgrade to have a coach on the app. You set your pace goal, and every 1,2 or 5 minutes it will tell you your running pace to help keep you on track to the goal you set for yourself. I love this app because when I look back at my runs it’s great to see the growth of going from last summer running at a 10:21 pace, to running longer distance at 8:57 pace.

5. Cross train + STRETCH, STRETCH, STRETCH. I usually do Pilates or Yoga for my cross training days, this is so so important to help avoid injury and to keep your muscles from tightening up. For me, my legs gets super tight so using a foam roller really helps to loosen up my muscles as well.

6. Train in EVERYTHING, run when it’s hot, run when it’s cold, run uphill, run downhill, run in it all!!!! This is something I learned a little late, my first 10k last fall I was not prepared for the course, the last 2 1/2 miles were uphill…….guess who had NEVER trained hills??? ME!! So this was a great learning run for me. I didn’t make my goal pace, since I had never trained hills I had never realized how it would greatly affect my breathing. I couldn’t get my breathing right and felt like I couldn’t breathe. Luckily I had my friend Mary running with me and she gave me some great advise on the run, to loosen up my shoulders, and take in some deep breaths to bring me back. THANKS MARY!

Hope you found these 10K to Half Marathon tips helpful. Make sure you subscribe to the blog to keep up to date with more running posts and to see my Half Marathon Training journey! For running inspiration don’t forget to follow my coach @kkapinos on Instagram and if you want to follow my journey follow @deynecemarie.

XOXO

D&M