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The half-marathon is becoming an increasingly popular distance running event. This training program will help you complete a trip of less than 2 hours on a 13.1 mile route.
The health-driven half-marathon runner vs. the self-driven marathon runner
In recent years, marathon fever has morphed into half-marathon fever. There are more and more road races of this distance every year. This is not surprising. First, training for a half marathon takes much less time and effort, and second, your body is under much less stress during a half marathon than for a full marathon. It's often said that half marathon runners are in it for their health, while marathon runners are in it for their ego.
Structure your training
A half marathon is no joke and should never be attempted without extensive training. The amount of time you spend preparing depends on where you're starting. Those whose previous running experience was limited to jogging around the park took longer than those who regularly ran 5-10 km. Sit down and make a plan for your race training. This will ensure that your training has the necessary structure and prevent you from finding reasons to skip your least favorite classes.
The half marathon is less than 2 o 'clock
It's an unwritten rule that avid runners subscribe to: do half of it in two hours or come back next year. That's why our training program is designed not to exceed this magic threshold. About 80 percent of the program consists of endurance runs of varying lengths and intensities, and about 20 percent consists of lactate threshold runs. If you're aiming for a different half marathon time, you should plan accordingly.
It's a good idea to start this program two or three months before the race. You should already be able to run a 10K in 60 minutes, or a 5K in 28 minutes. It's a challenge, but it's doable!
Weeks 1 to 4: Don't overdo it!
Are you ready to go? That's great, but don't forget the day off. For the first four weeks, you should only train three or four days a week, allowing your body to recover on the other days. Don't schedule more than two days in a row.
On the first day, run for 40 minutes at a moderate pace (about 75-80% of your maximum heart rate). Repeat the routine from day three, ending with a few accelerated sprints. On day 5, pick up the pace and run at a fast pace for 30 minutes (about 80-85% of your maximum heart rate). On day 7, run at a slow pace (no more than 70% of your maximum heart rate) for 50 minutes.
Starting in the second week, run at a moderate pace for 40 minutes, followed by some accelerated sprints. Later in the week, run at a slow pace for 70 minutes. At the end of the second week, run at a moderate pace for 100 minutes.
The third week is when things start to improve; Run at a slow pace for 50 minutes, then do a few sprints, then (after a day off) run at a moderate pace for 45 minutes. On the next day of training, run at a slow pace for about an hour, then at the end of the week, try running fast for the first time for 100 minutes.
Week 4 is the first time in your training program that you run at a proper pace.
Complete five 3-minute intervals, jogging for 3 minutes after each interval. The next day, run at a moderate pace for 45 minutes. Take a day off, then run at a fast pace for 30 minutes, then finish the week by running at a slow pace for 90 minutes.
Weeks 5 to 8: Gradually increase your activity
At this point you are well on your way through the training program and you can safely increase your effort a little. Still, you should take three days off a week.
Start week 5 by running at a moderate pace for 45 minutes. Then repeat last week's rhythm run. The next day, run only 30 minutes at a moderate pace to save your energy for the weekend's test race, during which you should try to run a 10K in 54 minutes.
The sixth week is recovery week. Complete three moderate runs of 45 to 60 minutes, then finish the week with 90 minutes of slow running.
The pace picked up again in week seven. Start the week by running at a moderate pace for 45 minutes, followed by interval training in the middle of the week; Jog for 4 minutes in 5 intervals. Then run at a moderate pace for 45 minutes the next day. At the end of the week, run at a slow pace for 100 minutes.
In week 8, things get even tougher; On the first day, complete seven six-minute intervals to really push yourself to the limit. For the rest of the week, complete two 60-minute runs (the first at a moderate pace, the second at a fast pace) and end the week with the first 2-hour slow run.
Weeks 9 and 10: Taper off in the week leading up to the game
You're nearing the end of your 10-week training program. You may get caught up in training during the second to last week before the race, but the last week should be a tapering off.
Starting in week 9, run at a 10k pace with a short break every 2k. For the rest of the week, complete two 60-minute runs (one at a medium pace and one at a fast pace), followed by one 90-minute run (at a slow pace).
Week 10 is all about downsizing and preparation. Run at a moderate pace for 30 minutes, then test your half-marathon pace in the middle of the week on a 4K run; Two days before the race, finish your training with a very relaxing 30-minute run.
Don't make the same mistake I made! Running a half marathon without training
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