The half marathon is usually 21.0975 kilometers in length, an intermediate goal for runners who want to complete the first marathon. This is also the longest distance running activity, experienced runners can not interrupt their regular competition and training plan. For these reasons, the half marathon is a very popular event. However, half marathons often overlook, as an important part of preparing for a complete marathon.
Although a half marathon requires a lot of strength and endurance, it also has a large speed component. The combination of strength, endurance, and speed makes training enjoyable and beneficial for those whose long-term goal is a full marathon or better 10km time.
If your goal is to run less than 100 minutes for the upcoming half marathon, then you can run 5 kilometers in 22 minutes, or 10 kilometers in 45 minutes. However, these times are only a guide, if you cannot achieve them, then your speed is likely to be a limit to achieving the goal of less than 100 minutes half marathon.
If you can complete these times within a short distance, then with proper strength and endurance training, you should be able to break through 100 minutes in a half marathon. The 1/2 marathon training plan will focus on the key weekly training that needs to complete during preparation for the half marathon. Your weekly training plan should be built around these courses.
Half marathon training points
Aerobic distance running
Long-distance runs are vital to your 1/2 marathon performance because they provide you with the aerobic development, strength and endurance you need to complete the half-marathon.
It is best to perform these runs on slightly undulating terrain, as these hills will provide the greatest strength gain. If possible, it is best to run on a soft surface, such as grass, dirt roads, or sand. The soft surface can minimize the risk of injury, reduce muscle damage, and allow you to recover in time for the next training.
The intensity of these runs should be moderate, because the purpose is to improve your aerobic capacity. As a guide, your speed should be 20-25% slower than the half marathon. For those who watch for more than 100 minutes, the goal is to develop strength and endurance to cover this distance, so long-distance running training can be as fast as the target speed of a half marathon.
Speed training is an important part of the half-marathon training plan. These trainings should carry out at a rhythm of approximately 1 hour (ie, you can maintain an intensity for 60 minutes).
From these courses, some of the key changes you will strive to achieve are: increasing your anaerobic limit, improving running continuity and mental conditioning so as to maintain a stable intensity for a long time.
Rhythm/strength training is an extension of straight rhythm training, with more emphasis on the development of strength endurance. As mentioned earlier, this course starts with a tempo stage, followed by some short-term mountain sports.
The first climb should start at the end of the beat, without recovery in the middle. The intensity of mountain sports should be roughly the same as the intensity of a 10 km race. These efforts can only be made on hillsides with moderate slopes (5-6%). When running on a hillside, your stride length is slightly longer than normal. These slightly longer strides will enable the active muscles to produce more strength, thereby gaining higher strength endurance.
Between each climbing practice, jog back down the mountain as a recovery, and then immediately start the next practice.
In the construction of the half marathon training program, speed training is very important and often overlooked. They provide neuromuscular adaptation and help improve efficiency and technique. These courses are also often used as a gentle introduction to tension intervals.
Ideally, these trainings should be conducted on a track or flat oval grass. These efforts should carry out at a race speed of 1500 meters, or at a fast but controlled speed. If you feel that you cannot maintain your speed or skill throughout the distance, then you run too hard.