Try the Half-Life

If you don’t have the time—or the tendons—to slip in a 20-miler most Saturdays, yet you crave a distance-running goal that merits some serious water-cooler commendation, why not try the half—as in half-marathon? It’s right for you if you’re ready to move beyond the 10-K but aren’t driven to the rigors of the full 26-mile marathon.

In the last decade, participation in U.S. half-marathons has risen more than 50 percent, according to Running USA, a leading industry association. At 13.1 miles, it’s a worthy challenge. “It’s one that’ll seriously boost your fitness level,” and your bragging rights. “But unlike training for a full marathon, it isn’t a commitment that will take over your life,” says Doris Dodge, a master instructor in group exercise at the Lakeshore Towers 24 Hour Fitness in Orange County, California.

Your first step: Consult your 24 Hour Fitness trainer for a running plan tailored to your experience and workout schedule. Dodge, who has trained competitive runners for 4 years, recommends running 6 to 10 miles over 2 to 3 days a week—including one tempo run and one speedwork session—plus one longer weekend run. On Dodge’s plan, beginners can be ready in about 3 months, veteran runners in about 6 weeks. Here’s how.

Tempo runs
Why: Allows your body to grow comfortable running the pace, or tempo, at which you plan to run the half.
What: Do one 3- to 6-mile tempo run each week.
How: Talk with your trainer to settle on a realistic goal race pace. To practice it, run on a treadmill at that pace for 3 miles. Lengthen your workout as your fitness improves, and take it outside to better mimic actual race conditions.

Speedwork
Why: Improves your speed by teaching your muscles to run faster.
What: Do a 1- to 4-mile speed workout a week.
How: Find a 400-meter outdoor track (most middle and high schools have them). Walk two laps (half-mile) to warm up, then do 4 x 400 meters at faster than race pace. Jog 200 meters in between (so your total is 2 miles). Add more 400s as your fitness improves. Stop doing speedwork 2 weeks before the race to make sure your muscles are rested.

Long runs
Why: Helps your body adapt to the sustained impact of running 13 miles and your mind grow accustomed to going long. 

What: Do a long run every Saturday or Sunday morning.
How: Begin with 3 miles, adding 1 mile each week until you reach 10 to 12 miles. Run at a comfortable pace, meaning any pace you can sustain for the distance. Your longest run should take place 2 weeks before race day.