First Half Marathon Tips | How To Run Your First Half Marathon

Half marathon course. How to prepare for the first race?

April, 2021Run

Last time we talked about preparing for a marathon distance.

Half marathon course. How to prepare for the first race?

My first marathon: 20 weeks to prepare

Training plan for preparation for 42 km 195 m.

If you watched the program and understood: No, guys, what a marathon, are you kidding me? Here I would like to run half of it! Today we are publishing the half marathon preparation program especially for you!

Basic rules for preparing for a run

● Before a run, you need a 15-minute warm-up, after a within 10 minutes;
● Optimal frequency: 3-4 trainings per week;
● We combine and alternate the load: interval training for the development of speed, tempo running, long jogging, training in the gym or outdoors for all muscle groups;
● We increase the weekly volume gradually, no more than 10% of the total distance;
● You can calculate the pace using the online running pace calculator, but the main reference point is your well-being;
● Don't forget about rest and recovery time.

When to start preparing?

The optimal preparation time for the half marathon is 16 weeks, the minimum is 8 weeks.

Important: the program is not designed for beginners. You should run an average of 8-10 km per workout to make sure that your body is ready for the 21.1 km plan load.

Half Marathon Training Plan

	Monday	Tuesday	Wednesday	Thursday	Friday	Saturday	Sunday
1st week		Interval workout: 12 x 400m, rest between intervals - 90 seconds		Pace workout: light 3 km run 5 km with a 10 km pace Light 1.5 km run	Training		Long run 12 km at 21 km pace + 23 sec
2nd week	Interval workout: back and forth stairs 400 m - 600 m - 800 m - 1200 m - 800 m - 600 m - 400 m, rest - 400 m jogging		Pace workout: 1.5 km light run 8 km with 10 km pace 1.5 km light run	Training		Long run - 14 km at a pace of 21 km + 13 sec
3rd week		Interval training: 6x 800m, rest 90 sec		Pace workout: light 3 km run 5 km with 5 km pace Light 1.5 km run	Training		Long run - 16 km at an easy comfortable pace
4th week	Interval: 5 x 1000m, rest 400m jogging		Intervalflax training: 5 times 1000 m, rest - 400 m jogging	Training		Long run - 14 km at a pace of 21 km + 13 sec
5th week		Interval workout: 3 x 1600m, rest 60 seconds		Pace workout: 1.5 km light run 10 km with 21 km pace 1.5 km light run	Training		Long run - 18 km at a pace of 21 km + 19 sec
6th week	Interval workout: 2x 1200m, 4x 800m, rest 2 min		Pace workout: 1.5 km light run 3 km with 10 km pace 1.5 km light run 3 km with 5 km pace 1.5 km light run	Training		16 km long run at 21 km pace + 13 sec
7th week		Interval training: 6 x 800m, rest 90 seconds		Pace workout: 1.5 km light run 8 km with 10 km pace 1.5 km light run	Training		Long run - 19 km at a pace of 21 km + 19 sec
8th week	Interval workout: 2 x 6,400 meter segments, rest 90 seconds within each set, between sets 2 minutes 30 seconds		Pace workout: 1.5 km light run 3 km with 10 km pace 1.5 km light run 3 km with 5 km pace 1.5 km light run	Training		Long run - 12.5 km at 21 km pace + 13 sec
9th week		Interval workout: 2x 1600m, 2x 800m, rest 60 sec		Pace workout: light 3 km run 5 km with 10 km pace 1.5 km light run	Training		Long run - 21 km at a pace of 21 km + 19 sec
10th week	Interval workout: 4 x 1200m, rest 2 min		Pace workout: 1.5 km light run 10 km with 21 km pace 1.5 km light run	Training		16 km long run at 21 km pace + 13 sec
11th week		Interval: 1000m - 2000m - 1000m - 1000m, Rest - 400m Jogging		Pace workout: 1.5 km light run 8 km with 10 km pace 1.5 km light run	Training		Long run - 22 km at a pace of 21 km + 19 sec
12th week	Interval Workout: 3x 1600m Rest - 400m Jogging		Easy 10 km run	Training		16 km long run at 21 km pace + 13 sec
13th week		Interval workout: 10 x 400m, rest - 400m jogging		Pace workout: 1.5 km light run 8 km with 10 km pace 1.5 km light run	Training		Long run - 25 km at a pace of 21 km + 19 sec
14th week	Interval workout: 2x 1200m and 4x 800m, rest 2 min jogging		Pace workout: 1.5 km light run 8 km with 10 km pace 1.5 km light run	Training		Long run - 19 km at a pace of 21 km + 13 sec
15th week		Interval: 5 x 1000m, rest 400m jogging		Pace workout: light 3 km run 5 km with 5 km pace Light 1.5 km run	Training		Long run - 12.5 km at 21 km pace + 13 sec
16th week	Interval workout: 6x 400m, rest 400m jogging		Easy run 5 km, we reduce the usual warm-up and cool down to a minimum	Training		Half Marathon!