Since the beginning of the 21st century, the popularity of the half marathon distance has been growing steadily. Experienced runners use this distance to prepare for a marathon for beginners, a half marathon is a challenge to their abilities, while amateurs are interested in a simple participation or competition for a while.
Thus, the half marathon is an accessible and rewarding challenge for participants of all levels.
Half marathon. Distance information
Distance
The half marathon is an athletics non-Olympic discipline, the distance of which is 21097.5 m, that is, half of the marathon.
Carrying out
Half-marathon races are held either as independent competitions, or are held together with marathon races. The tracks of the classic half marathons run along the highways, the trail races run over rough terrain.
World records in half marathon
Men
The world record holder in the men's half marathon is the five-time world champion at this distance, the bronze medalist of the Athens Olympics at a distance of 10,000 m. Zersenay Tadese Habtesilase from Eritrea.
In 2010 at the Lisbon Half Marathon Zersenay Tadese overcame the distance in 58 minutes 23 sec. breaking the previous record set in 2007 by 10 seconds.
Women
Kenyan Florence is the record holder in the women's half marathon Jebet Kiplagat. Your own record - 65 minutes. 09 sec. she established the 2015 Barcelona Half Marathon Mixed Race.
Outstanding runners at this distance
The half marathon is a widely cultivated discipline all over the world. There are strong half marathon schools in the USA, Kenya, Ethiopia, Japan, Russia, European countries, which gave the world many famous athletes.
Moses Tanui - a Kenyan athlete who first ran a half marathon in Milan in 1993 in less than one hour - 59 minutes 47 seconds.
Kenyan stayer Paul Kibii Tergat in 2000 at the Lisbon half marathon he set a world record - 59 min 06 sec., which lasted 7 years.
Haile Gebreselassie - Ethiopian stayer, two-time Olympic champion and four-time world champion at a distance of 10,000 m, four-time world champion at distances of 1500 and 3000 m. Holder of 27 world records at distances from 2000 m to marathon. In 2006, in Phoenix (USA), he set a record in a half marathon - 58 minutes. 55 sec.
Preparing for the half marathon
Workout
A half marathon is a special distance that at the same time requires a runner to be fast and running. There is no universal training program for a half marathon, its formation depends on the individual characteristics of the organism and the level of the runner's fitness.
The terms of preparation are also individual: for some it will be enough 1 month, and for others 4-6 months, or even more.
The half marathon distance is a strong test for the body, a heavy load on the heart and musculoskeletal system. Before you start exercising, check your fitness level with a sports doctor.
Basic principles of the training plan for preparation for a half marathon:
- systematic;
- smoothness and gradualness in increasing training volumes;
- individuality;
- variety of workouts;
- alternation of training days with days of rest and recovery.
Preparing for the start at a given distance requires regular aerobic exercise, which is based on endurance, speed and strength training. The optimal combination of these workouts with the correct distribution of forces at the target distance will lead you to success.
Preparation for running at any distance is divided into time intervals - cycles:
- basic cycle;
- intensive period;
- competitive cycle;
- supply cycle;
In the base loop the foundation is laid for successfully covering the distance. Start this period with a slow run for the shortest distances, 1-2 km with a heart rate of no higher than 150 beats / min, which will develop the cardiorespiratory system and adapt it to prolonged aerobic exercise.
Pay attention to your running technique. Correct running technique will save you from serious injury.
Consider your age and fitness level, avoid the maximum heart rate zone, which can be calculated using the formula: 220 minus age. Then subtract 10% from the resulting value - this will be your maximum heart rate zone.
Slow running helps to increase the stroke volume of the heart, increase the efficiency of energy metabolism, and increase the number of capillaries.
80% of training in the base period is slow running, and the rest of the time is strength training. For example, out of 5 workouts, 2 workouts - slow running 1 workout - running at an average pace and 2 strength workouts. This is an important element. The half marathon distance is long, so you need to prepare your legs for this long load.
Strength training improves technique, increases the strength and effectiveness of repulsion, and is the prevention of injuries. Do strength exercises specific to runners. Strength training can be reduced or eliminated a month before the competition.
During and after the basic cycle, it is useful to run a distance of 10 kilometers 1-2 times. This will help gauge your target pace and fitness level, and subsequently your progress.
The duration of the basic cycle is 1-3 months, depending on the preparation period for the half marathon.
In an intense period you almost exclude strength training, and instead of them introduce tempo run at the level of the anaerobic metabolism threshold (ANM). This is roughly 85-90% of your maximum heart rate.
You can train endurance in two ways:
- races for 20-40 minutes. (6-10 km) at the ANSP level;
- interval training from 1-5 km
In a weekly plan of 5 workouts: 3 workouts - slow running and 2 endurance workouts. Perform only light, restorative stress one day a week and set aside 1 day for proper rest to restore the body.
The weekly running volume should be 40 km and 15 km of long run over several months. Then gradually increase the weekly volume to 60 km and the long run to 21 km. Running volume is important primarily for injury prevention in competition.
The duration of the intensive period is from 2 weeks to 3 months.
In a competitive cycle the main task is to improve speed qualities and such a physiological indicator as maximum oxygen consumption (MOC). The main focus is on VO2 max training and speed intervals.
VO2 max develops at a heart rate close to maximum. The best options for VO2 max training are 200-800 meters with little rest. For example, 10 times 400m with 400m rest in slow run. Don't put too much stress on yourself right away. Increase the number of intervals gradually.
Speed workouts can help you cope better with muscle fatigue in your legs. Good options for speed training are running 60, 100, 200 meters with rest at a slow pace for the same or more distance. For example, 10-20 times 200 m and 200 m slow running. The pace of running is not extreme, so that all segments are strong enough at the same pace. Train your speed qualities 2 months before the start, since the improvements last for about 1.5 months.
With 5 workouts per week, 2 workouts are slow running, 1 endurance workout, 1 VO2 max workout, 1 speed interval workout.
Complete the competition cycle 2 weeks before the start.
Lead cycle important from the point of view of the optimal supply of the body to the race. By the time you start, you should feel active, not tired or sluggish.
2 weeks before the start, start gradually reducing the intensity and volume of training by 40%.
In each of the training cycles, do 1 week of deloading every 3-4 weeks, reducing the intensity of your workouts or even reducing their number. Treat your health rationally and carefully.
Basic mistakes of beginners
Even with proper preparation, beginners sometimes cannot achieve the result they are capable of. The reason lies in their inexperience and mistakes that they make during preparation and during the race.
Consider them below:
- irregular exercise leading to overwork or injury;
- looping on the running volume, gently sloping, that the more kilometers, the better the result;
- ignoring strength training.
- improper alternation of heavy and light workouts;
- forcing training loads;
- high training heart rate;
- unrealistic timing of preparation for the half marathon
- starting euphoria leading to a quick start to running;
- overestimated expected time indicators at a distance;
- eating heavy food before the start;
- too warm clothes;
Half Marathon Preparation Tips
- choose the number of workouts per week that you can withstand;
- do not chase the maximum possible distances;
- strengthen the muscles of the legs, since the unprepared legs take all the blows with the ankles, knees and spine, and as a result you suffer from pain in the joints and bones;
- alternation of hard and light training promotes training progress, recovery of the body and prevents overwork;
- increasing running loads by no more than 10% per week will allow your joints to perceive the load smoothly, while reducing the risk of injury;
- purchase a heart rate monitor;
- for beginners, the half marathon distance is a big load, so the preparation should be of high quality and take from 6 to 10 months.
- before starting, both training and target, be sure to warm up, do stretching exercises and warm up the body, run for 10 minutes at a slow pace, do several running exercises and accelerations;
- run at your own pace, do not get carried away with competitions with others, this will worsen your final result;
- if this is the first time you entered the race, do not plan any time for the finish, just choose your pace and maintain it throughout the entire distance, and next time try to break your record;
- Eat a high-carbohydrate diet 3-4 days before your race, which will increase your glycogen stores. Before the start, 2-2.5 hours before the start, have breakfast without overeating, adhere to your usual diet with an emphasis on slow carbohydrates;
- observe your sleep and wakefulness routine, do not walk too much the day before the start, and do not run;
- during the race, use food points located at a distance, consume carbohydrates, replenishing the consumed glycogen stores, drink water at each point, but not more than 2-3 sips.
- sportswear should be comfortable, running shoes well-worn with good cushioning, wear a headband, a cap and sunglasses, a sports watch to control your pace;
- study the distance of the race in advance, think over where you can save energy, and where to accelerate, where the descents and ascents are located, their length, food points, toilet;
- after the race, you need to be in motion for some time, run 1-2 km jogging, do stretching and massage.
Reviews of half marathon runners
I ran the second half marathon in 2 hours 10 minutes. But I'm glad not for the progress, but for the sensations and the best technique.
Alexander
The most difficult turned out to be 21 km, when the pace is high and the finish line is still not visible! After the half marathon, many said that they could hardly walk, but apart from a pleasant feeling of fatigue in my legs, I did not feel anything.
Julia
Last year I considered 3 km a difficult distance. But then I ran the top ten, and today - the first half marathon! I got great pleasure. The next goal is a marathon!
Timur Timurov
I got carried away by running not so long ago. After overcoming 5 and 10 km, I thought about a half marathon. I wanted to take part in the official competition, but not for the sake of the competition, but precisely for participation. Chose the half marathon in Amsterdam. Before the start I was nervous, can I run? But the atmosphere was great: music played, crowds of people cheered the runners. He ran calmly at his own pace. On the last kilometer, I accelerated, surprised that I still had strength. The race convinced you that with the right preparation for the half marathon, you simply enjoy running. The result is not high - 2.24, but the main thing is that I have achieved my goal.
Sergey Petrenko
I am very pleased with the Novosibirsk half marathon! I love this distance. I've been running half marathons since 1986. I wish the youth to love running. Running is strength, mood, cheerfulness!
Evdokia Kuzmina
Half marathon is not an easy distance, preparation for which requires a lot of time and effort. But for many, it becomes a starting point, after which they can no longer live without running.
Running is an incredible way of movement that allows you to overcome the limits of your capabilities, expand the boundaries of consciousness! Running makes you stronger, nothing seems impossible. Be part of a community of people of endless possibilities.
