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.

The D-day

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

 

 

 

 

 

 

What Is The

Average Time People Run a 5k Marathon?

Are you planning to participate in a 5K marathon run? May be your city has organized a marathon race and you have plans to take part. It is pretty obvious then you are wondering what such marathon entails in terms of training and how long it will take you to finish the race?

If you are new don’t be anxious about it. For the old-timers just dig in like always and race.

Running 5K mostly organized as fun run is one of the best exercises for shedding off some weight.

Completing a 5K marathon is not a hard task. Most people will do it, and you can also be one of them. 5K is a 5 Kilometers (3.1 Miles) long race. The 5K is the short form of 5000 Meters which is equivalent to 5 Kilometers since 1000 Meters is 1 Kilometer (KM).  1 Mile being equal to 1.6 Km, 5Km is equivalent to 3.1 Miles

Many people starting out running get anxious about their first run. They will wonder about do’s and don’ts,  what kind of attire to wear, what to eat on the material day, how much water to take, how long it will take them to run the marathon so on and so forth.

But if you are a rookie into running don’t be anxious about it. Completing a 5K marathon is not a hard task. Most people will do it including you if you want to.

World Champions Runners

As at 2019 the current IAAF world records  holder for the outdoor 5K are:

• Men’s category:                                               Julien Wanders, 13:29
• Women’s category:                                         Sifan Hassan, 13:44

Average 5k Time By Age

The following data shows the average 5K time for age and sex.

Age Group          Men                      Women

0-15                 34:43                     37:55

• 16-19                 29:39                     37:39
• 20-24                29:27                     36:22
• 25-29                31:09                     36:16
• 30-34                31:27                    38:41
• 35-39                 33:44                     37:21
• 40-44                32:26                    38:26
• 45-49                33:13                     39:19
• 50-54                 34:30                    41:20
• 55-59                 37:33                    45:18
• 60-64                 40:33                     45:49
• 65-99                 42:59                     50:13

You can also rate yourself with the below rages. If you run;

• 12 to 14 minutes you are an Olympic athlete, best of the best.
• 14 -17 Minutes you are very competitive and among the best runners in the world.
• 17-21 Minutes you are fast and enough to enter in enter in to paid marathons
• 21-25 Minutes You are an average runner
• 25-30 Minutes you are fit to run
• 30-35 Minutes Runs for fun
• 35-50 Minutes not good or unfit
• Above 50 Minutes trying to run

You want to throw your age in to a Calculator and see the suggested time you may take?

Age       Average Time

0 – 15  34:43

16 – 19  29:39

20 – 24  29:27

25 – 29 31:09

30 – 34 31:27

35 – 39 33:44

40 – 44 32:26

45 – 49 33:13

50 – 54 34:30

55 – 59 37:33

60 – 64 40:33

65 – 99 42:59

 

Average 5k Time For 40 Year Old

A 40 year old running a 5k marathon is also an achievable task. What is important is to put a daily schedule to prepare for the race. If you are a 40 year old and you want to participate in 5K race you need to be in good shape and then be mentally ready to do the run. If you are wondering the time to take in running a 5K distance to know that the average recorded for people of 40 years age is 35.26.

Average 5k Time For 40 Year Old Woman

Most of the female runners doing a 5k run will be doing 34 – 40 minutes. That’s an average figure for those physically fit.

Average 5k Time For 50 Year Old Female

For a 50 year old female a 5K race is still an achievable feat as long as she is reasonably fit and been training. Training can take 4 weeks and then include a pre-race fitness exercises such as swimming cycling etc. For this age you will be realistic to expect and average finish time of 34:30 for the 5K marathon.average 5k time for 50 year old male

For the obvious reasons an average guy of 50 years will complete the race much faster than a female counterpart of the same age. While a woman of such age will take 41:20, men take average time of 34:30 to complete the 5K marathon.

According to ACE fitness HYPERLINK “acefitness.org”organisation it is important to do exercises apart from running. Exercises like goblet squads, single-leg dead lifts, lateral lunges, help improve your lower body and strength to pace. These exercises are of important to a 50 year old who wants to run 5k marathon. Having done due preparations for the marathon a 50 year old male will be expected to spend an average of 34 minutes to complete the race.

Average 5k Time For 60 Year Old Male

At this age or beyond you need to set up a good fitness plan. This is important and should be incorporated within the training schedule. Light exercises such as swimming, walking, cycling, and elliptical training is good.  A 60 year old will spend approximately 40:33 minutes to complete 5K.

Average 5k Time For Beginners

For a total novice runner, 5K is not a hard feat to achieve. One important thing to note is whether you run and end up walking or you jog it all the way through, the most important part about a race is to complete it, don’t forget that. If you are new to running, or have just started running don’t compare yourself with others, doing that is being unrealistic. You should remember, everybody is unique and our bodies respond differently but to complete the race successfully what is needed is patience and practice.

 

Prior to the marathon D-day, it is important to do some preparations exercises if you have not been in to running before. This will prepare you physically and mentally for the big day of the marathon. It is good to prepare the body and mind before the big run and you can achieve this by doing some t test runs to build up resilient and endurance. New people into running can do training sessions of 5 minutes to 10 minutes, gradually increasing the training duration.

Here are also some more fitness exercises and practice to start doing before the marathon.

• Swimming
• Cycling
• Walking
• Strength building
• Interval
• Tempo run

Now, after due preparations, it good to have some expectations of the time you will take to accomplish running a 5k race. As a new kid on the block the average time you expect having others done so is 32:45 minutes.  For a beginner to do anything below that is too ambitious to expect. But with harder training, exercises and time, you can achieve much better results than thisAverage 5k Time For Men

Normally men run faster than women. These are statistics showing men’s 5K run time.

You may want to know the average time your age group will take to run 5K marathon. Below is a recorded average 5K time for different age groups.

Tips To Get Faster

If you want to improve your speed and complete the race in less time than the average Joe you need to follow the following tips to achieve that goal;

• Eating well, healthy food is key.
• Train for endurance. Improve endurance by doing interval training and incorporate treadmill and hilly terrain training.
• Morning test runs
• Good sleep and resting are essential.
• Work out to increase muscle mass.
• Warm-up before the race. Do it 15 before the race.

If you want to get better results than the average following is a training schedule for a different category of runners.

 

	Beginner	Intermediate	Advanced
Week 1	Walk  Run 75      25	Walk     Run 50          50	Walk    Run 10         90
Week 2	60      40	30          70	10         90
Week 3	30      70	10          90	0           100
Week 4	10      90	0            100	0           100

Now you know your category is you are ready to go and race.