Half marathon is a pretty tough running discipline. We talked about what you need to know and how to train in order to simply run your first half marathon in the last article here: How to run your first half marathon... Today we will analyze the training of more experienced athletes who plan to run 21 km 97 meters in 1 hour 40 minutes.
General principles of preparation for a half marathon
If a half marathon for you it is the main start, not an intermediate one, then full preparation should be started 3 months before the start. This, of course, does not mean that it is impossible to prepare in less time. Simply the effect of preparation in a shorter time will be worse. Plus, during those three months you can have 10-15 km trial starts. At the same time, the principles of preparation will still remain focused on a half marathon. It will only be necessary to make the pre-competition week before these starts calmer.
In the first out of three training months, more emphasis should be placed on building a running base and strengthening your legs. Namely, to gain running volume by running crosses from 8 to 20 km in different heart rate zones, that is, at a different pace. Running only at a slow pace will not give results, but only at a fast or medium pace can cause overwork.
And also perform general physical exercises for training legs. Thus, depending on the number of workouts per week, you need to devote half of all workouts to crosses. Another 30-40 percent should be allocated for general physical training and 10-20 percent should be done interval work, the emphasis on which will be made already in the second and third months of training.
In the second month, the number of GPP can be gradually reduced, while the amount of interval work on segments can be increased. It is also desirable to reduce the total number of crosses. For example, if you train 5 times a week, then you need to run 2 times cross, do 2 times interval work at the stadium and devote 1 day to general physical training.
The third month will be the most intense and difficult. It is advisable to eliminate general physical training completely or to do it after the cross as an addition to training. At the same time, crosses must also be run at a higher pace. One day per week should be selected as the day on which the most difficult interval work will be done.
Thus, with the same ratio of 5 workouts per week, we leave 2-3 days for crosses, of which one must be at a tempo, and the others at an average pace, or at a slow, if recovery is necessary. And 2-3 more workouts should be devoted to interval work.
Half marathon, the distance is fast enough, but at the same time long. To show your maximum on it and enjoy both the process and the result, you need to have basic knowledge about preparation, mistakes, nutrition for a half marathon. And in order for the development of this knowledge to be more systematized and convenient, you need to subscribe to a series of free video lessons dedicated exclusively to preparing and overcoming a half marathon. You can subscribe to this unique series of video tutorials here: Video lessons. Half marathon.
Interval work in preparation for the half marathon.
No matter how often and a lot you run crosses, all the same, in order to increase the basic speed of overcoming the distance, you need to train the segments.
The stretches can be run anywhere. It is more convenient to run them at the stadium only because there you can accurately measure the distance. But you can choose any segment anywhere and run it according to the same principle.
The main principle of running on segments is that during a workout it is necessary to run such a number of segments so that their sum is equal to at least half the distance, that is, 10 kilometers.
As a workout, you can run 20-30 times 400, 10 times 1000, 7 times 1500 meters. At the same time, the pace must be kept higher than the one with which you are going to overcome the half marathon, in order for the body to have a reserve of speed. Between the segments, rest should be done in the form of a light slow run for 3-4 minutes.
For example. Work - do 10 times 1000 meters every 200 light runs. If you want to complete the half marathon in 1 hour 30 minutes, then each kilometer must be covered in about 4 m - 4.10 m.
Downhill work to prepare for the half marathon
An excellent form of work in preparation for a half marathon is uphill running. This type of training refers to interval training and it is desirable to do it once a week.
Find a slide with a slope of 8 degrees, from 200 meters... And run into it at the speed of running on segments. It is advisable to do run-ins for the amount of 5-6 km. Rest - walk or jog back.
Leg workout to prepare for a half marathon
GPP for middle and long distance running is not very different from each other. Therefore, to learn more about this topic, read the article: how to train your legs for running.
To improve your results in running at medium and long distances, you need to know the basics of running, such as correct breathing, technique, warm-up, the ability to make the correct eyeliner for the day of the competition, do the correct strength work for running and others. Therefore, I recommend that you familiarize yourself with the unique video tutorials on these and other topics from the author of the site scfoton.ru, where you are now. For readers of the site, video tutorials are completely free. To get them, just subscribe to the newsletter, and in a few seconds you will receive the first lesson in a series on the basics of proper breathing while running. Subscribe here: Running video tutorials ... These lessons have already helped thousands of people and will help you too.
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