For some runners, it is not difficult to overcome the half marathon, that is, 21097 meters. For others, beginners, on the contrary, overcoming the first half marathon seems a very difficult task. But both of them need to know the general principles of how exactly one should run the "half" and how to prepare for it. This is what will be discussed in today's article.
When to run the first half marathon
This question is primarily asked by novice runners who doubt whether they are ready to run the half marathon now, or whether it is worth more training.
Unlike preparing for a marathon, preparing for a half marathon does not require any specific minimum mileage per week, which will allow you to run 21 km. A lot of people can just run a half marathon without any preparation. This is really a fact. Good or bad from the point of view of the load on the body, the question is different.
Therefore, in this case it is worth starting from what kind of training you are doing. For example, when preparing for a half marathon, once a week, you need to do one long cross at a slow pace. The length of this cross will be the longest this week. Not your maximum. For example, you know that you can only run 10 km without stopping. Here is the longest cross of the week you should have just below this maximum, for example 8-9 km. And increase the length of this cross by 1-2 km every week. When in training you can run 15-17 km without stopping, then know that you will run a half marathon.
As a result, you can safely run the first half marathon if you ran 15-17 km in training without going to step. Again, I repeat, everything is individual. But this is the minimum that will allow you to run a half marathon, not walk.
Basics of preparation
To progress and give the body the right load, there should be at least 3 workouts per week. For an amateur, the optimal number is 4-5. For more advanced amateurs, you can already do 6 workouts a week or even two a day.
If you take the optimal 4-5 times a week, then one workout should be the longest. What was said in the first part of the article. This is a slow cross, lasting up to 2-2.5 hours. The minimum mileage of such a cross is the one that you can withstand, but this will not be your maximum.
Another workout during the week is the ANSP, the threshold for anaerobic metabolism. This is the intensity of your running that you can handle for a maximum of an hour. Roughly speaking, this is the average pace between your maximum ten and half marathon. What is ANSP. you can find out from my video: What is ANSP and how to train it
If you are just getting started, then retracting intervals are for you. For instance:
7-9 times 600 meters at a pace at the ANSP level. Rest 200-400 meters slow run between segments
5-7 times 1000 meters. Rest 200-400 meters slow run between segments
7-10 to 800 meters with rest 200-400 meters slow running
For more experienced runners, good half marathon workouts are:
3-5 times 3 km at a pace at the ANSP level. Rest 600-800 meters slow run between legs
2-3 times 5 km at a pace at the ANSP level. Between legs rest 800-1000 meters slow run
8-10 times 1000 meters. Rest 200-400 meters slow run between segments
4-5 times 2000 meters. Rest 400-600 meters slow run between segments
Also, instead of interval training, you can do tempo cross. That is, run 5-10 km at the same pace on the ANSP. But without a break.
Two more crosses you have to be slow, 6 to 12 km long.
And the final, fifth workout, if you are ready to do 5 workouts per week, may differ depending on the specific situation. It can be done by another workout on the ANSP. For example, one workout is interval training and the other is tempo cross.
It can be done at IPC intervals. These are short, fast intervals at 400-600 meters with rest in the region of 2-3 minutes. The pace for the segments is fast, significantly faster than the target pace for the half marathon. Read about what the IPC is in the article: WHAT IS IPC
You can run uphill runs. For example, find a slide with a slope of 5-7 degrees and a length of 200-300 meters. And run up this hill at a pace just above the target half marathon pace. Rest - back down the hill with a slow run. Run uphill in total from 1 km to 2-3 km in one workout.
So here's the general outline:
- Either intervals on TANM, or intervals on IPC, or uphill intervals.
- Slow cross 6-12 km
3.Interval training on ANSP
- Slow cross 6-8 km
- Long-term cross
This is a GENERAL scheme. She does not claim to be the only true one. But it will give progress and develop the necessary qualities. If you want to get a ready-made training program for preparing for a half marathon, with an already individual approach, then go to our store. Here you will find many training programs from which you can choose the one that best suits your needs. Follow the link: half marathon training programs
If you are just starting to run, and even running 5-6 km without stopping is difficult for you, then I advise you to watch a video tutorial on preparation for running for beginners. Better to start with her.
How to train a week before the start. Eyeliner
Getting the body to the start is very important. It is necessary to make sure that the body is not tired of training. But at the same time he was in an active state.
Therefore, a week before the half marathon, you can apply this eyeliner scheme. It can be called classic. That is, a smooth decrease in intensity and volume.
1. Slow cross 10-14 km
2. Fartlek 8-12 km. Alternating slow running for 3-4 minutes and brisk running at target pace for half marathon running for 1-2 minutes
3. Slow cross 8-10 km. Run a couple of 2-3 minute runs at the target half marathon pace while running
4. Slow cross 4-6 km. Do a good warm-up before the cross.
5. COMPETITION HALF-MARATHON
Meals during and before the half marathon
Unlike a marathon, there is a great need to do a carbohydrate load before a half marathon, there is little sense. Therefore, you can eat as usual all week before the half marathon. Still, you can eat less fat and protein. It is desirable to exclude fats.
The day before the start, it is better to completely remove both fats and proteins. Leave only slow carbohydrates. Potatoes, rice, buckwheat, pasta. These are the main ingredients of your meals. Nothing spicy is desirable so as not to irritate the stomach. 2-3 hours before the start, you also need to eat slow carbohydrates. Ideally, no seasonings or sauces.
Drink water for half an hour or an hour. Especially if it's hot.
When running a half marathon, if you run faster than 1 hour and 40 minutes, there is no point in eating. You can of course do this, for example, eat bananas or raisins, for complacency. However, they simply will not have time to digest and assimilate before the end of the race. Therefore, there is no sense from them.
If you run a half marathon for more than 1 hour 40 minutes, then about 1 hour 15-20 minutes after the start you can eat. Either carbohydrate gels, if you have them, or bananas or something else that is available at food points.
Try to drink water at every food point. Little by little. A sip or two, but regularly. In cold weather, this is not so important. Although it also matters. But in hot it is necessary. Of course, everyone's body is different. Therefore, this is only a recommendation. Not a prerequisite.
Equipment
At temperatures above 15 degrees, a half marathon must be run in a short form - shorts, a T-shirt or a top for girls. There is no point in putting on anything extra on yourself.
At temperatures below 15 degrees, you can run in a sweater with a long sleeve. At the same time, it makes sense to run in pants only at temperatures below 5-10 degrees Celsius.
Warm up
Before the half marathon, you should warm up a little. Namely, run a slow run for 10 minutes. Then do leg stretching exercises. Then 3-4 running exercises on the 50-60 meter segment. And finish the warm-up with a couple of accelerations at a pace just above your target half marathon pace.
The summer warm-up can be finished 20 minutes before the start. In winter, it is better not further than 15 minutes so as not to cool down.
Half marathon running tactics
Ideally, you should run the entire distance evenly at the same pace. If you have planned to run a half marathon at 1.45, that is, at a pace of 5 minutes per kilometer, then start running at this pace, despite the fact that there will be a large supply of strength.
For more details about running tactics, about the so-called negative split, about the features of running tactics when setting world records, read the article: Half marathon running tactics.
