How to Run your FIRST Half-Marathon

Want to get into your Running Era?

Want to Run your FIRST Half-Marathon?

But feeling..

Afraid?

Overwhelmed?

As if you cant tackle it?

Follow my Top Tips to ensure you are SUCCESSFUL!

Tip 1. Training Plan ✅

• Invest in a coach or a running training plan to follow! Luckily for you at the EMA we are experienced in programming running plans✔️

• Give yourself 12-16 weeks to TRAIN! Being well prepared will not only enhance your running capability but also your confidence on race day.

• IF short on preparation time - prioritise LONG low heart rate (EASY) runs to build a strong aerobic base.

Tip 2. Zone 2 Running ✅

DO NOT underestimate zone 2 runs! These are the MOST IMPORTANT runs you will do in preparation for race day!!!

Want to build ENDURANCE?...Do these runs!

Complete 2-3 Zone 2 runs per week - this is the core work that is crucial in

building your ENGINE to ensure you are successful in completing your race!

Zone 2 runs should be:

EASY

60-70% of your Maximum HR

Tip 3. Interval Sessions ✅

Include 1 x Interval session per week to:

• Build SPEED

• Practice how running at faster paces FEELS

• Improve overall FITNESS

This is essential in order to LEVEL-UP your running!

Running at this faster pace will help get you comfortable working in Higher HR Zones!

Tip 4. Mileage ✅

More is not always better...

• Have a strategy when it comes to adding weekly mileage! No more than 10% per week!

• You must also consider what you are doing outside of running - what CAPACITY does your body have?

You can only IMPROVE as much as you can RECOVER!

Tip 5: Cross-Training ✅

• Gym 2-3 times per week if possible to REDUCE the liklihood of INJURY!

This is often overlooked but...

Building muscle will also aid in building resilience to injury! 

• Increasing running mileage can leave your muscles & joints feeling tired/sore/achey etc. ensuring you are also following a good gym program will help in this area!

Tip 6: Sleep & Nutrition ✅

• Sleep at least 8 hours per night to allow your body to recover fully!

• More running = More ENERGY needed to PERFORM = More FUEL (Food). 

Tip 7: Enjoy the Pricess! ✅

Don't compare yourself to others..Everyone has a different fitness background!

Sometimes running enjoyment comes in the form of buying new runners, running with a friend, posting on Strava or just feeling ‘faster’ and ‘fitter’ in

general! However...

You wont always enjoy it or want to run...This is where your DISCIPLINE

comes in!

...I promise IF you let your discipline kick in, you WILL be happy post run! You NEVER regret a run!

REACH OUT with the word MORE INFO if you would like more information on how to ATTACK your First half-Marathon with PURPOSE! 

Speak Soon,

Team EMA