Running speed or interval workouts on the road or treadmill, where these smooth surfaces can challenge your body to practice an even faster pace, as well as cadence/turnover, without obstacles slowing you down, can help make you a faster and stronger runner. You can also practice hill repeats and climbing on these surfaces as well 7 Expert Tips for Your Trail Half Marathon Training Journey: Long runs should be done at an easy effort pace (or, Zone 1 &2 as mentioned earlier). Sunday: Active Recovery

Your trail base mileage workouts should be done at an easy, conversational pace. If you are heart rate zone training, I’d recommend spending the majority of your time in zones 1 & 2. Obviously your heart rate may spike when climbing hills, which is normal. But try to allow the heart rate to return to that aerobic zone for the majority of these workouts. Wednesday: Hill or Speedwork Visit the post 8 Trail Running Safety Tips Every Runner Needs To Know to learn basic trail running safety tips to help minimize the risks of danger while trail running A common misconception among many runners is that more running = faster runner, and therefore, many runners loathe rest days for fear that time off will make them lose progress. Before beginning this trail half marathon training plan, runners should be able to comfortably cover a 4 – 5 mile long run on trails as well as covering at minimum, 15-20 miles per week for multiple weeks, while remaining injury free. Should I Complete a Road Half Marathon First?

I designed this beginner trail half marathon training plan with newer trail runners in mind. The goal of this plan is to safely build the endurance required to run 13.1 miles, while also focusing on the specific needs of trail running. That includes not only becoming comfortable with running on trails, but purposefully incorporating hill work into your training routine. Ideal Baseline Fitness Before Beginning this Training Plan: Now, I realize that not everyone has easily accessible trails to run on. If that is the case, do your best to incorporate trails or off road running as much as you possibly can, but don’t stress if you can’t do every trail workout ON the trails. The plan includes only 4 runs a week, all with specific purpose. There’s one day of active recovery, one day of strength training (though I always encourage more!) and one day of complete rest.

Take the time to get fitted for the right pair of shoes for you and your body, if you haven’t already. You are about to put a significant amount of mileage on your body – and your feet – over the next 20 weeks. On Wednesdays of build weeks, you’ll have either a hill or speedwork session programmed. The hill workouts are especially helpful for those running a hilly trail half marathon course, but training in more flat, rural areas. I’ll be the first to admit that you don’t necessarily NEED a trail specific training plan to finish a trail race, but in my experience, it helps. However, there are also a number of reasons why a runner may prefer to use a training plan, rather than work one-on-one with a coach.

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This will help your body get used to the nuances of trails, from both a physical and neuromuscular point of view. Trail running – especially on more technical terrain – does not always come as naturally as one might expect. Having a few training sessions on the trail before race day will make a world of difference in your comfort level during your trail half marathon. 2. Get the Right Shoes For hill repeats, ideally a larger hill (one that takes upward of 60+ seconds to summit) is ideal. It is important to focus not only on proper uphill running form, but downhill as well. I think a lot of people underestimate how much the eccentric muscle contractions of downhill running can hurt if you don’t properly train for it!

Fridays are for rest! Please take this day off from exercise. A neighborhood walk with your dog, gentle yoga or stretching is fine, but this day should truly be for rest. Before diving into your trail half marathon training journey, here are ten important tips to keep in mind: 1. You Need to Run on Trails (some of the time) I know I’m beginning to sound like a broken record here, but as mentioned above, you should practice running on trails similar to that of your race terrain, at least some of the time. Further, long runs are the perfect “dress rehearsal” for your race. Long runs give you an opportunity to experiment with – and perfect – nutrition and hydration plans, anti chafing products, new shoes or shorts…you get the idea. This product the flex heat perfectly. Easy to install and requires no tools. Installs in approximately 30 seconds and starts working immediately. Every outdoor patio heater should come with the heater hot. It’s a must have for every outdoor patio heater and is the best accessory you can get.

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DISCLAIMER: The Heater Hat may emit smoke during the initial setup. The insulation materials used to manufacture the Heater Hat contains organic materials that will burn off with the initial startup. Once the heater is up to the correct temperature the smoke will stop. The insulation is UL723 rated and will not catch on fire with the heat radiating off of the heater. The temperature rating for the heater hat is 800F/426C. Alternatively, feel free to reach out to us at Hart Strength and Endurance Coaching to see if working with one of our experienced trail running coaches might be a good fit for you. How is Training for a Trail Half Marathon Different from a Road Half Marathon? Please note: the strength training and active recovery play a vital role in the training program. These are not “days off” from training, but rather, another opportunity to make your body stronger. Please don’t skip them.