This is the training plan that I used to prepare for the first half marathon.
An easy training plan for a half marathon is most suitable for beginners who are preparing for longer sections for the first time.
The training for the half marathon in the beginner’s variant is the most suitable for beginners, ie recreational joggers who are preparing for longer sections for the first time. If you run a half marathon from time to time, it can be a very nice goal that you can set for yourself.
Expected completion time
This training plan will help you finish the race in about 2 hours or a little faster. In my case, it was about 1 hour and 57 minutes.
The assumption is that you have the habit of running and that you can run 3-4 km in booze, at least 3 times a week, with a total of 35 km. If you do not have “in the legs” this length, get ready using some of the beginner programs.
How is the light program for the half marathon designed?
The plan will allow you to gain endurance.
The training will last 20-30 minutes, and the key to the program is light and long training, usually on weekends, which you can do in a running company, where the mileage will gradually increase.
He runs lightly two days a week and recovers from stronger training in those training. Don’t fall into the trap of thinking that more training is better for you. If you train hard and do not allow the body to recover, the chances of earning an injury increase.
At the end of the week, you may notice that they train 15-16 km long. When the weekly mileage exceeds 35 km, and you feel the effort, reduce the following week by 10 km, so as not to overtrain.
How does training change as a half-marathon approaches?
There is less running in the last week – this is a taper period of relief to preserve strength and freshness for the day of the race. In the schedule below, you can rearrange the days as you see fit, with the proviso that after a hard day there is always a day off. This plan is usually practiced on Tuesdays, Thursdays, Saturdays, and Sundays, where Sunday is the day for length training.
It would be best to take part in shorter races a few weeks in advance, especially if you have no experience in half marathons and street races. For example, running 10 km before your first half marathon will be a good indicator of how you are feeling.
My training plan for the first half marathon
|Week||Day 1||Day 2||Day 3||Day 4|
|1||6.5 km slowly||5km slowly||6km||5km, faster – time trial test|
|2||5km easy||5km, with several times 50m sharp||5km easy||8-10 km slowly|
|3||6.5 km easy||6.5 km, with several fast sharp intervals at 100m||5km, faster – time trial test, plus 1.5km of jogging||11-12 km slowly (or 1 hour and 10 minutes)|
|4||6.5 km easy||6.5 km, insert a few 30 sec. fast intervals||6,5 km||13 km slowly (or 1 hour and 15 minutes)|
|5||6.5 km or 35 min easy, off road||6-8km running fast-slow, with fast intervals uphill (but not downhill)||6.5 km or 35 min slowly, off road if possible||15-16 km at a constant pace|
|6||5-7 km slightly off road||1600m jogging, then 2 x 5 min fast, with 5 min slow jogging for rest||6.5 km light on grass or other soft surface||15-16 km slowly|
|7||5-7 km light, softer surface||5km, insert a few shorter fast intervals||5km on the grass||Warm-up, then 10km race pace, then 10 min walking or jogging|
|8||7-8km easy||1.5km of jogging, then 2 x 7-8 min fast, with 5 min of slow jogging for rest||7 km on the grass, insert a few shorter fast intervals||11-13km, as slow as possible|
|9||5-7 km light, softer surface||1.5km of jogging, then 2 x 5 min fast, with 5 min of slow jogging to rest in between||7 km easy on the grass||15-16 km slowly|
|10||5km easy, off road||1.5km of jogging, then 1.5km at half-marathon tempo. then 1.5km of jogging||3km jogging||Half-marathon|
What to do and how to prepare before the half marathon
Half-marathon length is worth respecting, especially if the weather is warm. Finish breakfast 3 hours before the start of the race. Drink tea, coffee, water, and juices until an hour before the race. Fifteen minutes or half an hour before the start, you can take the last couple of sips, about 1.5 dl, so as not to burden the stomach. If you want to run fast, you need to warm up well and stretch for 20 minutes before the race.