13 Weeks to 13 Miles – Training for the OUC Orlando Half Marathon
Start by acknowledging this simple truth: if you can handle 3 miles, then adding just 3 more miles sounds manageable. That gets you to 6 miles. From there, if you can run 6 miles, adding another 4 miles gets you to 10. Now think about that—10 miles! Once you've reached 10 miles, those final 3.1 miles will seem completely attainable. See? If you have already run 3 miles, you can train for a half marathon, especially if you begin now.
The OUC Orlando Half Marathon is on Saturday, December 7. Starting your training now gives you ample time to increase your mileage and reduce the risk of injury. We suggest increasing your weekly mileage by 10-20% of your total weekly volume. Here's a breakdown to help you visualize this plan:
• Current Routine: Running (or run/walk) 3 miles, three times a week, totaling 9 miles weekly.
• First Increment: Increase your weekly mileage by 1-2 miles, adding to your weekend run.
If your longest run is currently 3 miles, aim to extend it to 4 miles this weekend. Continue to build gradually from there. Remember, you can choose any day of the week for your long run; it doesn't have to be on the weekend.
13 weeks to 13 miles training begins the week of September 9th.
Incorporate cross-training into your regimen to enhance your overall fitness and boost your running performance. Activities like swimming or spinning can add valuable cardio benefits. Don’t overlook strength and flexibility exercises such as yoga, Pilates, weight training, or stretching classes. These complementary activities can significantly improve your endurance and protect you from injuries.
Importance of Rest and Recovery
Ensure you allocate at least one or two full days of rest each week to allow your body to recover. Proper rest is crucial to prevent fatigue, injury, and burnout. Plan your training schedule each week to establish a clear routine and avoid leaving your workouts to chance. Consistency is key, and having a structured plan will support your commitment to reaching the finish line.
**Take the first step towards your half marathon journey today and download our 13 Week to 13 Miles Training Guide.
Make your commitment today and prepare to go the distance with us at the OUC Orlando Half Marathon!
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Group training sessions begin in August!
Zero to Fit A 10-week, group-coached program for adults ready to improve their overall fitness through running and walking.
Five and Dime A 10-week program for adults to improve their 5k and 10k times.
Cheetahs Running Club For kids age 8-12 who want to learn proper running techniques while having fun. Packed with games, practice runs and a focus on sportsmanship.
Forty-eight years running, the OUC Orlando Half Marathon has been one of the top half marathons in the southeast. The beautiful 13.1 mile course winds through scenic Downtown Orlando and finishes at beautiful Lake Eola Park. The OUC Orlando Half Marathon received Silver certification by the Council for Responsible Sport in 2022. It is the first event in Florida to earn any level certification by CRS, the world’s leading sustainability certification program dedicated to supporting, certifying, and celebrating responsible sports events and organizations. OrlandoHalfMarathon.com
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