10k To Half Marathon Training Plan – The Most Efficient Way!
The half marathon is a long-distance activity, which requires one to endure the stress that comes with the race. A build-up to the marathon will call for great discipline and regular exercising to achieve the goal. Getting to the right shape for running a marathon would not be done in a day, but over time, with different running sessions weekly for some time.
What distance should you cover in half marathon race?
Globally one needs to run for a distance of 21kilometers or 13.1 miles to be qualified as having run half marathon.
Why is a running plan necessary
A good training plan-which must entail the whole training period- is essential because it helps you put together all different sessions per week in an orderly manner. That way, you will be able to progressively build your body capacity well, and reduce the risk of injury. A successful plan also ensures that you do not do excessive or under training in between.
How long should I train for half marathon?
The training period for half marathon will depend on the time you have at your disposal; you can do it all year round if you like. However, it is suggested that it should be at least 12 to 16 weeks before the race day. Do not kill yourself. Just allow some good time for training for you to gain that speed and endurance capacity.
First things first
An excellent foundation to build on your training should be a 12-week plan. Run at least three times a week; a good policy should factor in gradual increases in distance and speed. For newbies, your target should not be the speed at first, but how to finish the range. And for seasoned runners, you could be looking at how to reduce that time to the finish line.
Stretch that run but go easy
During a marathon run, endurance turns out to be the most critical limiting aspect, especially for new runners. It is advisable to do 11 miles in every training session at least to make it during a half-marathon race. As you take that long run, do not go out too fast, run comfortable as you occasionally take walking breaks, this will be the best strategy to build the required endurance.
Try to spread out your session by alternating some tougher moves with lighter ones throughout the week. It also pays to chip in challenging fast paces in between the long runs. A common incremental rule is to add 10% of the miles done on every subsequent week.
If you know you will run in a hilly place, then it is essential to train for such terrain too. Choose a location with ups and downs, then start of with short climbing and descending turns for about 60 seconds initially. Later on once you feel comfortable, then seek longer hill runs at least once in a week.
Take breaks for the body to rest
The body adapts well to training when given time to rest. Overworking joints and muscles could result in injury easily. Alternatively, you can take on other exercises like cycling or swimming during the other break days.
Running wears out your muscles and causes raptures too, resting is crucial since it allows your body to recuperate and bounce back.
A few days to the real marathon, you should take rest and stop exercising, sleep early, and have a good breakfast before you hit the road.
Supply enough energy to your body
Running a marathon burns a lot of energy and loss of water from the body. Ensure your body’s performance is maximized by eating well throughout the day with plenty of water to replenish lost carbs and water.
Eating little but more often of the right food works well for runners. Proteins and carbohydrates make a good source of energy, avoid high-fat snacks and chocolates. After a long hard run always refuel with carbohydrates and proteins to replenish glycogen and repair muscles
Set clear goals
Excellent marathon training entails an excellent and constant pace, set a comfortable pace for yourself that will not see you bolt out in the beginning and burn out before getting to the finish point.
What happens when you miss some sessions
In case you happen to miss out on some training sessions, never try to add lots of miles to your schedule. The best thing to do is going back to where you left. In situations where you miss due to injury, it is advisable not to continue straining the injury. You can decide to cross-train with other activities that will not worsen the affected area like swimming, such activities will still help retain your fitness.
Does one need strength-training exercises on top of roadwork?
Definitely yes, muscles and joints benefit from such activities, which improves racing times without the risk of injury. Di Joseph, a coach at Peaks Coaching Group, recommends Kettle-bell exercises; according to him, the practice strengthens core muscles that are important for movement. Such conditioning workouts improve mobility, stability, and strength, which are critical for any marathon.
Does the shoe type matter?
Before you start training, get the right type of shoe first. If you use the wrong running shoes or worn-out shoes, you run a risk of injuring yourself.
What if I feel daunted or frustrated
Some marathon trainees feel frustrated at some point by lack of tangible progress during the training period. If it happens to you, then stay calm; every single day you practice, believe me, it makes things better. After a series of such training, you will notice how better you have become since you started the program.
What about frustration during the real race? If you have an overwhelming feeling, what most coaches advise runners is, try to break up the race into chunks by focusing on some shorter milestones at a time. That way, you quickly cover the distance without a lot of anxiety over the range.
After weeks of training, that time finally arrives for the challenge. Before you start the race, you should do some stretch ups and warm up first. Have your water with you if there are no designated water points before embarking on the marathon