The Greatest Fall Half Marathon Training Plan Ever
Planning to train for a fall half marathon? You’ll need an amazing fall half marathon training plan then!
Why do runners love fall half marathons? The temperatures are cooling off. The foliage and views during the race are spectacular.
And so much more…read on!
Why Run a Half Marathon in the Fall?
Running a half marathon any time of year is both challenging and rewarding at the same time.
But fall is one of the best times for half marathons…and many runners agree. It’s extra enjoyable.
Why?
You get the benefit of training over the summer.
Depending on where you live, this can be a magical thing.
Have you ever heard the horror stories of runners who trained over the winter for spring half marathons?
I have.
And they sound…extra challenging.
Snow…ice…freezing temperatures…snot icicles….you get the point.
So, in contrast, running over the summer for a fall race sounds like a dream. Even if it does get a little hot.
Ready to sign up for a fall half marathon yet? Or have you already signed up for one?
Then read on and I’ll explain EXACTLY how to train for a fall half marathon!
Half Marathon Training – Getting Started in 6 Easy Steps
1.) Pick Your Goal
The secret to fitness success is choosing a goal from the start.
It doesn’t have to be complicated or complex, but you have to choose something concrete.
Make a S.M.A.R.T. goal – which stands for Specific, Measurable, Agreed-Upon, Realistic, and Time-Based.
Saying “One day I want to run a half marathon in the fall” is not S.M.A.R.T…
Instead, here’s a perfect example of a S.M.A.R.T. half marathon goal:
“I am going to run the Leaf Peepers Half Marathon in Vermont in September and I will finish in under 3 hours.”
It’s specific (you chose the race). It’s measurable (finish time). It’s realistic (14 minute-per-mile pace or less). And it’s time-based (September race date).
So now you’ve chosen your goal and your race and are ready to go onto step 2.
2.) Select the Right Fall Half Marathon Training Plan
Now you need a half marathon training schedule designed to support your goals.
For a beginner, that goal is crossing the finish line!
If you’re a beginner, and can run 3 miles already, then snag this free 12-Week Half Marathon Schedule:
The half marathon schedule above is a 12 week plan designed for beginners and brings you up to a 12 mile long run during training.
However, make sure to select a plan based on your current fitness level and your goals.
If you can’t yet run 3 miles (no worries!), then consider starting with a 3 mile goal before beginning half marathon training. Or, pick a 20 or 16 week half marathon schedule that builds up the miles more slowly.
How many weeks should I train for a fall half marathon?
It depends. Are you starting from scratch or do you already have a base built up? How many weeks are there from now until the race? Are you time-constrained?
If You Can Run 3+ Miles: consider a 12 week program
If You Can Run 1-3 Miles: consider a longer, 12-16 week training program to help build your base over a longer time period
If You are a Running Newbie (or have taken a lot of time off): consider starting with an 8 week Run-to-Walk program combined with a 12-16 week Half Marathon training plan.
Reviewing Training Schedules? Look for these 4 things in any good half marathon training (with varying degrees of difficulty):
- Long Runs (1 per week)
- Running-Specific Cross Training days (at least 1 per week) (read all about cross training for runners here)
- Easy/Recovery Runs (1-2 per week)
- Rest Day or Days (1-2 per week)
3.) Prepare to Train for a Fall Half Marathon
Preparation is the key to success in life, and that is no different with a fall half marathon.
How to Prepare for Fall Half Marathon Training:
- The Right Running Gear – Find essential running gear for beginners here, which covers basic running gear needs, but half marathon training requires a few additional items like:
- Water bottle holder or CamelBak to stay hydrated on long runs
- An extra pair of running shoes (as a backup, plus make sure to replace shoes after 250-300 miles)
- Wicking/performance socks for summer running (to prevent blisters)
- Layers – fall half marathon training spans over two seasons so make sure you have the right summer and fall running gear to prepare for swings in temperate.
- Swap Training Days if Needed – Have unavoidable plans? Swap days ahead of time so you don’t miss an important training day. If you have to miss a run completely, make sure to never miss a long run.
4.) Know What to Expect
A half marathon requires dedication – both from a time aspect and also in the knowledge department.
When following a fall half marathon training plan, you’ll experience various running conditions because training spans from summer into fall. Make sure you know what to expect and plan accordingly.
Some things to expect during training:
- Experiment with Long Run Fuel – Any run 45-60 minutes long requires mid-run fuel. I love GU energy gels but some runners don’t. It’s important to plan ahead and testfuel during training to see how your stomach and body react. Don’t wait until race day!
- Weather Preparedness – Training for a fall half marathon means running in the summer. Learn how to run in the heat with this post and find out what hot weather running gear you need here.
- Blisters/Chafing – If you’re training in the summer for a fall half marathon, you’re probably going to get a blister at some point. Or chafe. There are ways to try to prevent blisters (Aquaphor and Body Glide are your best friends). But expect it to happen at some point. Don’t let it derail you.
- Lack of Motivation – Everyone experiences a drop in motivation during training. Especially on long, hot summer days when you’d rather be downing a frozen daquiri (or two). Just remember the end goal, while also taking it one day at a time. The end goal helps remember why you’re doing it in the first place and the “one day at a time” part helps you achieve today’s singular goal.
- Rest & Listen to Your Body – Sometimes your body is telling you it needs rest. Listen to it. It’s not the end of the world if you miss a day or two of training. Pushing through when your body isn’t OK only leads to injury. Rest when you need rest. And if you feel legit pain, please please consult a qualified professional before injuring yourself!
5.) Pre-race Preparation
Write a checklist (or print this one) of everything you need to take with you for before, during and after the race.
A Short List of Important Items to Do:
- Race day clothes are clean and packed. Fall weather can vary greatly so pack layers in case you need them
- Track the Weather in the week leading up to the race (and obviously also the day before the race, when it’s most accurate) to know what to expect and wear
- Charge Your Phone and prep an awesome playlist
- Pack mid-race fuel (make sure it’s what you trained with)
- Pack your running shoes and bring a backup pair too
- Know Directions to the race location and the parking situation – what time do you need to be there?
- Pick up your bib and race packet in advance (don’t wait until the morning of)
6.) Post Race Recovery Plan
From the minute you cross the finish line to the days following the race, plan to recover properly. You already followed a great fall half marathon training plan, don’t falter on the post-race plan.
Immediately After Finishing the Race: Drink water or a sports drink like Gatorade and eat something within 30 minutes – bananas, all-natural gummies, and bagels with peanut butter are favorites and often available to finishers after the race.
I was at a fall half marathon in Rhode Island where they served hot clam chowder after the race, mmm!
Keep Moving: Don’t stop immediately or sit down right away after you finish, especially if the fall weather is chilly. Muscles can cramp up, and that’s not good. Walk around for a while to properly cool your muscles down. Then stretch well too!
Later in the Day, and Days Following – Foam rolling for runners is amazing at reducing soreness. Also, a massage can be a great idea! Schedule it for a day or two after the race, it’s a treat and a recovery tool, all in one.
Hydrate – drink plenty of water in the days following a half marathon! Especially if your fall half marathon happened to be on the warmer side. The warmer it is, the most you sweat…and the more you need to hydrate later.
Eat Right: I’m not naming any names (read: me) but some runners over-eat after half marathons for many reasons. One reason: you’re hungry as a mofo. Two: you feel like you earned it (and you did, in moderation). But try to maintain a healthy balance of what your body needs (nutrients…a good mix of carbs/protein/healthy fats) versus what your mind wants (beer….wine…all the cheese and bread….chocolate cake….etc).
Ready for your fall half marathon training plan to start? We hope so!
Awesome! Tell us in the comments if you have any questions!
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Increase Running Endurance (our top post ever!)
How to Run Faster in 30 Days or Less
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