you should be running for about two months and have a mileage base of 8 miles per week.
The training for a half marathon requires that you run at least three days a week, with one of those runs being your long training run. Your long run will gradually increase during the training, topping out at 10 to 12 miles (for beginners). You do not have to run more than 13 miles during your training in order to complete the 13.1 miles on the day of the race.
Make sure you’re breathing more from your diaphragm, or belly, not from your chest — that’s too shallow. Deep belly breathing allows you to take in more air, which can also help prevent side stitches.
You should exhale through your mouth and try to focus on exhaling fully, which will remove more carbon dioxide and also help you inhale more deeply.
Game Plan for this week:
Day 1: 2 miles
Day 2: 2.5 miles
Day 3: 3 miles (long run)
Day 4: 2 miles recovery run
How to Run Your Workouts:
Your long runs should be run at an easy, conversational pace.
Your recovery runs should be run the day after your long runs. It should be run at a very easy, comfortable pace, which helps loosen up your muscles.
Your other weekday runs should be run at a moderate pace (slightly faster than your long run pace) for the designated mileage