The Greatest Spring Half Marathon Training Plan Ever

You’re up for a challenge, right?

Spring half marathoners exude mental toughness.

You’re prepared to run through the winter.

Snow, sleet and cold weather doesn’t deter you.

Or, if you live somewhere with moderate winter temps…then lucky you! Huge advantage. This Boston girl is jealous 🙂

But either way, spring half marathons might require a little extra effort, but provide huge payoffs.

Start your half marathon season off right with the perfect spring training plan!

You got this. You’re tough and hardworking, right?!

Keep reading for important success tips and a step-by-step guide to finishing a spring half marathon!

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Why Run a Half Marathon in the Spring?

Running a half marathon any time of year is always challenging…I mean, come on, it’s 13.1 miles!

But running a spring half marathon adds an extra level of intrigue and challenge.

Why?

Training through the winter.

Not that winter running is impossible, it’s not (in fact, cold weather running can be fun when done correctly and safely)

Winter running just adds a new dynamic for a lot of runners.

But think of it this way: training through the winter keeps you on track for maintaining year-round endurance.

Training cycles are way easier when you begin with a solid running base.

And what better way to maintain a solid running base than to run through the winter and into the spring?

Confession: I used to skip winter running.

But then, it would take me longer to get back into shape when my summer race training started in the spring.

Now, instead of skipping the winter, I pick a spring race and train through the winter.

How did I learn to run in the winter?

Great question.

I learned how to prepare for different weather.

How to Train in Winter Weather

Getting the right cold weather running gear is crucial to a successful spring half marathon.

Gear makes a HUGE difference. Winter running is easier with the right gear (I promise, I know from experience!).

Plus, learn to deal with other weather conditions.

You’ll probably experience rain.

Learn how to run in the rain with 8 strange tricks that really work.

Maybe some snow.

We gotcha covered: learn how to run in the snow (6 epic secrets revealed).

And hey, while we’re at it…learn to run in the dark safely (morning/evening darkness is kind of unavoidable during training).

Alright, let’s get you started on a training plan now that weather isn’t an issue anymore!

Spring Half Marathon Training – 6 Steps to Get Started

1.) Pick Your Goal & Make it S.M.A.R.T.

Choosing a goal from the start is the secret to any successful race.

It doesn’t matter if your goal is as simple as “crossing the finish line” or hitting a PR, but choose something concrete.

Many runners make a S.M.A.R.T. goal – which stands for Specific, Measurable, Agreed-Upon, Realistic, and Time-Based.

In other words, it must concrete and attainable…not wishy-washy or setting yourself up to completely fail.

Here’s a perfect example of a S.M.A.R.T. half marathon goal:

“I will run the Coffee Milk Running Festival Half Marathon in Rhode Island in April and I will finish in under 3 hours.”

It’s specific because you chose a race.

It’s measurable because there’s a set date to complete it, and a set time to run it in.

It’s realistic at a 14 minute-per-mile pace or less, which even for beginners is attainable! (Note: set a much lower time goal if you’re a seasoned half marathoner or looking to beat a previous personal record).

And it’s time-based (April race date….right in the heart of spring half marathon time!).

Alright, hopefully you’ve chosen your goal (or at least know how to). Let’s move on to Step 2.

2.) Select the Right Spring Half Marathon Training Plan

Every runner needs a half marathon training schedule designed to support your goals.

So keep that in mind when selecting one.

Your training schedule will differ if you goal is a sub 2 hour time versus just crossing the finish line.

If you’re a beginner, then your goal should be to cross the finish line on race day 🙂

Need a beginner’s Half Marathon Training Plan? Snag your free copy now:

No matter what plan you use, look for these 4 important things in any good half marathon training schedule:

• Easy/Recovery Runs (1-2 per week)
• Rest Day(s) (at least 1 per week)
• 1 Long Runs per week)
• Running-Specific Cross Training days (at least 1 per week) (learn about cross training for runners here)

 

How many weeks should I train for a spring half marathon? 

It depends.

Do you already have a base built up? Or are you starting from scratch?

How many weeks are there from now until the race? Are you time-constrained?

If You Can Run 3+ Miles And/Or Have Run a Half Marathon Before:  consider a 12 week program.

If You Can Run 1-3 Miles Now: consider a 12-16 week training program to aid in building your base over a longer time period prior to the race and the more intense part of training

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. That will slowly get your body used to running first (which is mentally and physically important) and then starts you from basically 3 mile runs when beginning the half marathon training.

3.) Prepare to Train for a Spring Half Marathon

Preparation is the key to success.

Without proper preparation, it’s harder to follow through on our best laid plans.

So prepare with the right gear, mentality and fallback plans.

How to Prepare for Spring Half Marathon Training:

• Get the Right Running Gear – Find the essential running gear for beginners here, which covers basic running gear needs.
  • BUT, also get some other helpful gear for Half Marathoners, like:
    • Hydration belt of backpack
    • An extra pair of running shoes (some runners rotate 2 pairs throughout training, some keep a fresh backup ready…up to you).
• Know the Weather: We already talked about being prepared for weather (forgot already? Scroll back up, it’s super important to know) 🙂 But remember to look at the weather the night before a morning run and lay out your clothes ahead of time.
• 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 During the Training Cycle

A half marathon requires dedication.

When using a spring half marathon training plan, you’ll experience various roadblocks and challenges. It’s inevitable. For everyone (even elite runners).

From weather to gear issues to loss of motivation (and more).

Knowing how to overcome potential issues ahead of time will help you succeed.

Some things to expect during training:

• Experiment with Long Run Fuel – Any run 45-60 minutes long requires mid-run fuel.  It’s important to test food during training to see how your stomach reacts. Don’t wait until race day! And don’t wait until your last long run either. Finding a “go-to” mid-run fuel is crucial to race day success. Here are some ideas for yummy long run snacks.

• Blisters/Chafing – Just because you’re training in the winter and spring doesn’t mean blisters won’t happen. There are ways to try to prevent blisters. Expect it to happen at some point, but know how to fix it and then prevent it next time. A blister does not have to end your training.

• Lack of Motivation – Everyone experiences a drop in motivation at some point during training. Learn The Secret to Running Motivation (and save the post for a bad day, when you need a reminder on how to get your motivation back).

• Feeling Rundown/Tired – Sometimes your body is telling you to rest. Listen to it.  And heed rest days! It’s ok to skip a day or two of training to regroup mentally and physically. However, if you have an injury, please consult a professional before proceeding (don’t run through an injury, it only makes things worse).

5.) Pre-race Preparation

Create a race day checklist of everything you need to take with you for before, during and after the race.

A “To Do” Pre-Race List:

• Race day clothes are clean and packed. Bring extra layers in case the spring conditions change last minute (hotter or colder).
• Pack mid-race fuel (only bring what you trained with! nothing new on race day!)
• Running sneakers (and your backup pair too)
• Charge Your Phone (and wireless headphones, if applicable)
• Track the Weather in the days leading up to the race to know what to expect and wear
• Have Race Location Directions and know the parking situation – what time do you need to be there? Don’t be late (I arrive at LEAST an hour before start time…porta potty lines are no joke…I almost missed a start time once because of a 45 minute long porta potty line…no lie!).
• Bib/packet Pickup – avoid race-day pickup. Too many potential timing issues. Get it the day before if you can.

6.) Know Your 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 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. Eat carbs/protein within 30 minutes – bananas, bagels with peanut butter, a sports nutrition bar…anything with carbs and protein to help replenish what you just ran off.

Keep Moving: Don’t stop or sit down right after you finish your half marathon (your muscles could cramp up). Instead, walk around and stretch to properly cool down your muscles. Try these 10 Post-Run Stretching Exercises for Improved Recovery.

Foam Roll Like Woah – Foam rolling for runners is amazing at reducing soreness. A massage works wonders too! Schedule it for a day or two after the race, (it’s a reward AND a recovery tool…what better reason to treat yourself than successfully finishing a half marathon?)

Hydrate – drink plenty of water in the days following a half marathon! Especially if your spring half marathon was warmer than recent training.

Eat Right: Some runners over-eat after half marathons. I’m guilty of this myself. Why? Well, at first, you’re hungry as heck. Also, you feel like you earned it (and you did, in moderation). Just try to maintain a healthy balance of what your body needs (proper recovery nutrients) versus what your mind wants (Pizza. All the pizza.).

You’re Ready for a Spring Half Marathon!

Now that you have the 6 steps to spring half marathon training success, you’re ready to get started!

Want some other tips to run a fantastic and fun spring half marathon?

Read Next:

12 Half Marathon Tips You Need to Know

10 Things I Learned Running My First Half Marathon (aka: avoid my mistakes)

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