If you have run a half marathon, you will generally set up an effective plan based on your physique several months in advance. First, you will run once or twice a week. If you run faster, it depends on your physique. Let’s find out.

How to train for a half marathon

1. Exercise intensity

If it is only for the half marathon event, then the general training distance does not need to exceed 22 kilometers. Long-distance training is 16-18 kilometers, and it is generally allocated once or twice a week.

2. Running speed

Compared to the full marathon, the running speed of the half marathon is relatively faster, so it is generally necessary to add more training at a pace close to the race speed (especially between 3-16 kilometers); however, the running speed needs to be individualized, and there is no fixed standard. Run at a speed that is acceptable within your own physical condition, height, weight, and other factors.

3. Time

As the overall target distance is 21 kilometers, the closing time of the half marathon is generally 3 hours, and it can be done in about 2 hours. Therefore, the maximum training time in everyday life can be 1 and a half hours. However, the time also needs to be determined according to different situations. It is recommended to control the first half marathon within 2 to 2.30 hours.

1 Develop a training plan. Before starting to train for a marathon competition, first develop an appropriate plan to help you stay consistent physically, and at the same time, give you momentum to continue. The plan can help you track progress and be committed to the ultimate goal. If this is your first competition, do not force yourself to choose a training plan with the goal of running fast. Choose a plan that helps you complete the event, and you can work hard to beat your personal best next time. When you are involved in training, keep a record of the training process. Record each item of progress and the next things that need to be improved.

2 Mix easy runs, slow runs, and cross-training. Most training plans include a weekly schedule, which requires daily actual training subjects. Easy runs are the recovery runs between each slow run. They are usually 4.8 to 8 kilometers long. Slow runs are usually conducted once a week, and the distance is gradually increased during the training period. Finally, the longest slow run distance may be the distance of the event itself. Cross-training can help you improve your whole body during the preparation for the event, such as cycling and swimming.

3 The plan needs to be coordinated with the daily routine. Try to integrate running into your original daily routine, so you do not have to adjust your activities, in order to free up time for training. Otherwise, when the planned running conflicts with other important things in your daily life, you may easily give up running. If you miss a running session one day, you can change the exercise plan to make up for the missed run the next day. If you miss a few light runs, it is not the end of the world. You just need to resume the interrupted training the next day.

4 Do not overtrain. Overtraining will increase the risk of injury and may force you to withdraw from the competition. Do not choose a high-level training schedule beyond your ability to handle, to prevent serious harm to the entire plan.

What to pay attention to when running a half marathon

1 Pre-cool the sore and painful areas to reduce the probability of injury. After each slow run, there should be several days of recovery period.

2 Purchase a pair of running shoes for training and competitions, ensuring they fit well. If your workload is very heavy, you may need to buy more than one pair of shoes. You need to replace running shoes every 483 to 805 kilometers.

From the first day, build momentum for the event and keep reminding yourself of the purpose of running the half marathon throughout the entire training process. If you do not have a good attitude, training will not be successful. Sometimes you may doubt the decision you made at that time, so it is necessary to work hard to prepare and be committed to the overall goal of the competition.

Half Marathon Training Frequency

It is recommended to control the frequency of training to 4-5 times per week, and gradually increase the frequency of training per week after feeling that it is possible to integrate training with greater stress resistance. The total distance of training per week should be controlled between 25 kilometers and 40 kilometers. It is appropriate to run a long distance of 8-12 kilometers once a week, and the maximum distance should not exceed 16 kilometers.