Half Marathon Training Plan

Sports are an indispensable part of daily life for many people. There are many kinds of sports that people can usually take. Marathon is a common type of sports in life, but for many people it is a high-intensity sport that requires professional training before it can be carried out. So how should the training plan for a half marathon be formulated to be reasonable?

Half Marathon Training Schedule

Program target: Runners with some experience and an average weekly running distance of 40 to 48 kilometers.

Program period: 12 weeks, running 4 to 5 days a week, 2 to 3 days of rest.

Program Overview: Weekly running starts at 33.6 kilometers and reaches a maximum of 48 kilometers. The long-distance run started at 12.8 kilometers and reached a maximum of 23.4 kilometers.

Typical marathon training:

Cross-training: Cross-training allows your running muscles and joints to rest and recover, and can also build endurance and strength.

When there is a cross-training item in the training plan, do not run, but do other aerobic exercise (biking, swimming, elliptical machine exercise) for 45 to 60 minutes. Additionally, strength training, especially lower body and core strength training, is beneficial for long-distance runners.

Tempo Runs: Tempo runs can improve your anaerobic threshold, which is important in fast races. For example: a 40-minute tempo run might start with 5-10 minutes of easy running, followed by 15-20 minutes of running at 10K race pace. Cool down for 5-10 minutes at the end. If you are not sure what the 10km pace is, you can judge it based on how “slightly difficult” you feel.

Speed ​​Run: After a 10-minute warm-up, run the designated distance at your desired half-marathon pace. This can be monitored using running software.

Interval training: After a 10-minute warm-up, run 400 meters (one lap of the track), then jog or walk 400 meters. For example: 3 x 400 means three 400-second sprints, with a 400-meter recovery after each sprint.

Saturday Long Run: Run the designated distance at a comfortable, conversational pace. This can also be monitored using the Yoha Sports Circle running software.

Sunday: This is a recovery day and you should run at an easy and comfortable pace to help relax your muscles.

Precautions

You can switch the order of training days to suit your schedule, and if you're busy on a particular day, you can turn a running day into a rest day.