Running a half-marathon may feel impossible to many — but with the help of experts, you could join the ranks of people who have competed to run 13.1 miles at a time.

“Running a half-marathon is a great goal and achievable while balancing life’s other demands if the proper approach is taken,” Jackie Sanders, Doctor of Physical Therapy and certified running coach at Anchor Wellness, tells USA TODAY.

Sanders has some tips for training for a half-marathon — with the caveat that a training will look different for everyone, and that generalized advice doesn’t account for “individual strengths, weaknesses, or unexpected events like injury, illness, travel or increased life stress.” Speaking to a physical therapist can be helpful in order to further tailor your training to your specific needs, from everything from running form to which shoes can best support you.

“Challenges occur, runners should not assume the race is unachievable,” Sanders adds. “Seeking professional guidance may be what allows the goal to be reached. There is more than one way to prepare for a race, and while some obstacles may be insurmountable, others may just require a pivot in approach.”

Here’s everything you need to know about training for a half-marathon.

How long to train for a half-marathon

The specific amount of time to train for a half-marathon varies for everyone, considering their fitness level and running experience when beginning, as well as what their overall goals for the race are and how much space they have in their schedule to dedicate to training. Are you trying to win gold? Beat your personal best? Just happy to reach the finish line?

But overall, Sanders recommends a “focused training plan lasting 12 to 16 weeks” is usually best. For example, the Boston Athletic Association offers a 12-week training plan for those new to running a half-marathon, that consists of slowly building stamina, starting with the first week consisting of three days of two to three mile runs and one five-mile run, all the way up to some nine or ten mile runs closer to the week of the race.

“If there are anticipated disruptions such as travel or family conflicts, the longer plan allows for these interruptions while still giving time for a proper build,” Sanders says, adding that it’s necessary to also allot time for less intense training weeks and breaks. “Active recovery days or full rest days should also be included to avoid overload and unnecessary physical or mental fatigue.”

For beginner runners, Sanders suggests beginning with a “foundation of walking” before transitioning to partial walking and running sessions. “If someone is new to running this distance, a slow gradual build with plenty of complementary training is important,” she says.

Gradually building up training isn’t just a helpful tool for beginners, though. Athletes who have experience running but maybe not experience running 13.1 miles at a time should also focus on a “systematic build,” which Sanders says should focus on ” improving cardiovascular fitness without the higher risk of injury associated with increasing mileage too quickly.”

According to Sanders, training should include:

• Mostly “easy-paced miles, at least 60 to 90 seconds per mile slower than anticipated race pace”
• One higher-intensity workout every week. Cross training can include cycling, swimming, rowing or using an elliptical
• One “progressively longer run” most weeks
• Strength training, which research has shown can help decrease the likelihood of running injuries

I spend a lot of time looking at fitness trends, but one constant has been strength training, and for good reason.

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Fitness expert Kaila Wenn has revealed her secret to achieving faster core results by ditching traditional ab exercises in favour of weighted movements.

The trainer recently demonstrated a powerful exercise sequence that transformed her midsection, sharing a clever technique to maximise effectiveness.

The exercises helped Kaila sculpt a stronger, more defined core

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INSTAGRAM / @KAILAWENN

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