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10-Week Advanced Half Marathon Training Program



If you want to increase your race distance from a 10km run to a half marathon, the main priority is to increase your endurance – improving your ability to keep your current pace over 7 miles. This may not seem intuitive, but you gain speed through stamina.

For example, suppose you can currently run a speed of 8:00 min / mile for 10 km. If you can extend this speed to 16 km, you will drive faster times when going back and running a 10 km route. The effort seems easier, so you can increase the speed.

This 1

0-week program focuses precisely on building your stamina and expanding your current speed for a longer distance. Of course, you can not expect to play your 10km pace in a half marathon in just 10 weeks, but you can make absolutely great progress benefiting both races. First, get your body used to running a new, longer distance, and then over time, you'll improve your performance (speed) on the track.

This program is aimed at athletes in everyday life, work, life, and training. We know that not every week in your life is consistent and you are faced with hurdles along the way. So do not worry about following a very strict, structured plan. What we offer here is more of a to-do list.

We also break the traditional model where your runs rely on distance and use time instead. This makes it easy to change the workouts of indoor treadmill sessions to outdoor workouts. If needed, you can also turn the run into a workout on erg or elliptical trainer.

The program is based on three key runs a week with a host of supportive weight training and cross-training workouts. The three "priority runs" are listed in order of importance (P1, P2, P3), as well as the supporting workouts. The goal is to complete as many workouts as your schedule allows, with a target of at least P1-P4. It does not matter on which days you perform these workouts, but try not to run them on consecutive days if you can avoid this.

Weekly Layout Example

  • Monday – Rest Day or P7 Supportive Workout
  • Tuesday – P2 Run
  • Wednesday – P5 Support Training [19659011] Thursday – P3-run
  • Friday – P4-force training
  • Saturday – P6 supportive training
  • Sunday – P1 Cross-country skiing

Week 1

  • P1 – 70-minute cross-country skiing: ] The long-term structure remains unchanged throughout the program. Perform the first half of the run at your marathon pace (call charge). In the second half of the run, your effort / pace should match your half marathon target pace. During the last mile of the run, try keeping your 10km pace if possible. The last mile should be the fastest mile of the workout.
  • P2 – 45-minute intense endurance run:
    ○ 10-minute warm-up at marathon pace / effort
    ○ 10 minutes at 10-km pace / effort
    ○ 5 minutes at 5 km speed / Effort
    ○ 10 minutes at 10 km speed / effort
    ○ 10 minutes cooldown at marathon pace / effort
  • P3 – 44 minutes Fartlek Run ("Speed ​​Game") "Blending periods of fast and slow running ):
    ○ 10 minutes warm up at marathon pace / effort
    ○ 4 x 6 minutes (2 minutes at 5K pace / effort, 4 minutes at 10K pace / effort)
    ○ 10-minute cooldown at Marathon Speed ​​/ Effort
  • P4 Strength Training
  • P5, P6, P7 – Supportive Workouts: This may include a simple run, a rotation class and yoga, rowing, and tennis / or al That's what gets your body moving.

Week 2

  • P1 – 80-minute Cross Country Skiing: The same structure as in week 1. Perform the first half of the run in your marathon tempo effort). In the second half of the run, your effort / pace should match your half marathon target pace. During the last mile of the run, try keeping your 10km pace if possible. The last mile should be the fastest mile of the workout.
  • P2 – 50-minute intense endurance run:
    ○ 10-minute warm up at marathon pace / effort
    ○ 20 minutes at 10-km pace / effort
    ○ 10 minutes at 5-km – Tempo / Strain
    ○ 10 Minutes Cooldown on Marathon Pace / Effort
  • P3 45-Minute Hill Repeats: Find a hill with a slope between 2-6 degrees and lasts 2 minutes or more to start up. If you do not have a local hill, use a treadmill or replace a Fartlek barrel.
    ○ 10-minute warm up at marathon pace / effort
    ○ 5 x 5 minutes (2 minutes uphill at 5K pace / effort, 3 minutes) recovery at marathon pace / effort downhill)
    ○ 10 – Minute Cooldown at Marathon Pace / Effort
  • P4 – Strength Training
  • P5, P6, P7 – Support Training: This can be a simple run, a spin course, yoga, rowing, Tennis and / or anything that gets your body moving.

Week 3

  • P1 90-minute Run: Same structure as in week 1. Perform the first half of the run in your Marathon tempo off (call charge). In the second half of the run, your effort / pace should match your half marathon target pace. During the last mile of the run, try keeping your 10km pace if possible. The last mile should be the fastest mile of the workout.
  • P2 60-minute intensive endurance run :
    ○ 10-minute warm-up at marathon pace / effort
    ○ 30 minutes at 10-km pace / effort
    ○ 10 min at 5K Pace / effort
    ○ 10-minute cooldown on marathon tempo / effort
  • P3 – 44-minute Fartlek run:
    ○ 10-minute warm-up on marathon tempo / effort
    ○ 4 x 6 min (2 min at 5 km speed / effort, 4 min at 10 km speed / effort)
    ○ 10 min cooldown at marathon speed / effort
  • P4 – Strength Training
  • P5, P6, P7 – Supporting Workouts: This may include a simple run, spin class, yoga, rowing, tennis, and / or anything that gets your body moving.

Week 4

  • P1 – 1 hour 40-minute run: Same structure as in week 1. Perform the first half of the run at your marathon pace (talk time). In the second half of the run, your effort / pace should match your half marathon target pace. During the last mile of the run, try keeping your 10km pace if possible. The last mile should be the fastest mile of the workout.
  • P2 – 56-minute intense endurance run:
    ○ 10-minute warm-up at marathon pace / effort
    ○ 6 x (5 minutes at 5-km pace / effort), 1 minute at marathon pace / effort )
    ○ 10 Minutes Cooldown on Marathon Pace / Effort
  • P3 – 50 Minute Hill Repeats:
    ○ 10 Minutes Warm Up at Marathon Pace / Effort
    ○ 6 x 5 min (2 min at 5 km speed / effort uphill, 3 min recovery at marathon speed / effort downhill)
    ○ 10 min cooldown at marathon speed / effort
    P4 – strength training
    S5,6,7 – Supportive Training: This can be anything from a simple run to a spin spa, yoga, rowing lessons, tennis to anything that gets your body moving. [19659034] Week 5
    • P1 – 1 hr 50 min – Cross Country: Same structure as Week 1. Perform the first half of the run at your marathon pace (call time required). In the second half of the run, your effort / pace should match your half marathon target pace. During the last mile of the run, try keeping your 10km pace if possible. The last mile should be the fastest mile of the workout.
    • P2 – 56-minute intense endurance run:
      ○ 10-minute warm-up at marathon tempo / effort
      ○ 3 x (10min at 10K) -5 km pace / effort, 2 minutes marathon pace / 10 minutes cooldown on marathon pace / effort
    • P3 – 50 minutes fartlek run:
      ○ 10 minutes warm-up on marathon speed / effort
      ○ 5 x 6 minutes ( 2 minutes at 5K speed / effort, 4 minutes at 10K speed / effort)
      ○ 10 minutes cooldown at marathon speed / effort
    • P4 – Strength Training
    • P5, P6, P7 [19659025] – Support Training: This can be anything from a simple run to a spin class, yoga, rowing class, tennis or anything that gets the body moving. [19659077] 17 yoga poses for runners

      Week 6

      • P1 – 2-hour cross-country skiing: Same structure as week 1. Perform the first half of the run at your marathon pace (conversation effort). In the second half of the run, your effort / pace should match your half marathon target pace. During the last mile of the run, try keeping your 10km pace if possible. The last mile should be the fastest mile of the workout.
      • P2 – 56-minute intense endurance run:
        ○ 10-minute warm-up at marathon pace / effort
        ○ 2 x (15-minute at 10K-5K pace) / effort, 3 minutes at marathon pace / effort )
        ○ 10 minute cooldown on marathon tempo / effort
      • P3 – 55 minute hill repeats:
        ○ 10 minutes warm up at marathon pace / effort
        ○ 7 x 5 min (2 min at 5 km speed / effort uphill, 3 min recovery at marathon speed / effort downhill)
        ○ 10 min cooldown at marathon speed / effort
      • P4 – Strength Workout
      • P5, P6, P7 – Supportive workouts : This can be anything from a simple run to a spin spa, yoga, rowing lessons, tennis, anything that gets your body moving.

      ] Week 7

      • P1 – 2-Hour 10-Minute Run: Same structure as week 1. Perform the first half of the run at your marathon tempo (call time). In the second half of the run, your effort / pace should match your half marathon target pace. During the last mile of the run, try keeping your 10km pace if possible. The last mile should be the fastest mile of the workout.
      • P2 – 57-minute intense endurance run:
        ○ 10-minute warm-up at marathon tempo / effort
        ○ 1 x (10 minutes at 10K-5K pace / effort, 2 minutes at marathon -Tempo / effort))
        ○ 3 x (5 minutes at 5 km speed / effort, 1 minute at marathon speed / effort)
        ○ 1 x (10 minutes at 10 km-5 km speed / effort, 2 minutes at Marathon Speed ​​/ Effort)
        ○ 5-min cooldown at marathon pace / effort
      • P3 – 50-minute Fartlek Run:
        ○ 10-minute warm-up at marathon pace / effort
        ○ 5 x 6 min ( 2min at 5K pace / effort), 4 minutes at 10km pace / effort)
        ○ 10 minutes cooldown on marathon pace / effort
      • P4 – Strength Training
      • P5, P6, P7 – Support Training: This can be anything from a single Run over a spin class, yoga, rowing class, tennis or anything that gets the body moving.

      Week 8

      • P1 – 2 hrs, 20 min. Long run: Same structure as week 1. Carry out the first half of the run at your marathon pace (Conversation – ef Fort). In the second half of the run, your effort / pace should match your half marathon target pace. During the last mile of the run, try keeping your 10km pace if possible. The last mile should be the fastest mile of the workout.
      • P2 – 57-minute intense endurance run:
        ○ 10-minute warm-up at marathon tempo / effort
        ○ 1 x (10 minutes at 10K-5K pace / effort, 2 minutes at marathon -Tempo / effort))
        ○ 2 x (5 minutes at 5 km speed / effort, 1 minute at marathon speed / effort)
        ○ 1 x (15 minutes at 10 km-5 km speed / effort, 3 minutes at Marathon Speed ​​/ Effort)
        ○ 5-Min Cooldown at Marathon Pace / Effort
      • P3 – 55-Minute Hill Repeat:
        ○ 10-Minute Warm-up at Marathon Pace / Effort
        ○ 7 x 5min (2-min uphill at 5K pace) / effort, 3 minutes rest at marathon speed / effort downhill)
        ○ 10 minute cooldown at marathon speed / effort
      • P4 – Strength Training
      • P5, P6, P7 [19659025] – Supportive Workouts: Tue it can be anything from a simple run to a spin spa, yoga, rowing lessons, tennis, anything that gets your body moving.

      – Tapper Week

      • P1 – 75-min Lon g Run: Run the entire marathon at marathon pace.
      • P2 – 60-minute intense endurance run:
        ○ 10-minute warm-up at marathon tempo / effort
        ○ 30-minute warm-up at 10-km pace / effort
        ○ 10- Minute Warm-up at 5-km Speed ​​/ Strain
        ○ 10-minute cooldown at marathon pace / effort
      • P3 – 44-minute Fartlek Run:
        ○ 10-minute warm-up at marathon pace / effort
        ○ 4 x 6min (2min at 5km speed / effort, 4 minutes at 10km pace / effort)
        ○ 10min cooldown at marathon pace / effort
      • P4 – Strength training
      • P5, P6, P7 – Supporting Workouts: This can be anything from a simple run to a spin spa, yoga, rowing lessons, tennis, or anything that gets your body moving.

      Week 10 – Race Week – Follow the structure based on the day your race falls.

      If your race falls on a Saturday:
      Monday – day of rest

      Tuesday – 50-minute intensive endurance run:
      ○ 10-minute warm-up at marathon pace / effort
      ○ 20 minutes at 10 km speed / effort
      ○ 10 minutes at 5 km speed / effort
      ○ 10 minutes cooldown at marathon speed / effort

      Wednesday – Light Stretching / Yoga [1969011]

      Thursday – Rest Day

      Friday – 25-Minute Pickup Run: Stay calm (do not worry about your time). Increase your pace by 1 minute approximately every 5 minutes. These are not sprints, just a slight increase in tempo / effort. After the 1-minute recording, return to your normal tempo and repeat until the set time.

      Saturday – RACE DAY

      When your race falls on a Sunday:

      Monday – day of rest

      Tuesday – 50-minute intense endurance run:
      ○ 10-minute warm-up at marathon tempo / effort
      ○ 20 minutes at 10K-speed / effort
      ○ 10 minutes at 5K-speed / Strain
      ○ 10 minute cooldown on marathon speed / effort

      Wednesday – Light Stretch / Yoga [19659002] Thursday – 45-minute intense endurance run:
      ○ 10-minute warm-up at marathon pace / Effort
      ○ 10 min at 10 km speed / effort
      ○ 5 min at 5 km speed / effort
      ○ 10 minutes at 10 km speed / effort
      ○ 10 minutes cooldown at Marathon Speed ​​/ Effort

      Friday – day of rest

      Saturday 25-minute pick-up run: Make a loose pace (do not worry about your time). Increase your pace by 1 minute approximately every 5 minutes. These are not sprints, just a slight increase in tempo / effort. After the 1-minute pickup, return to your normal pace and repeat until the set time.

      Sunday – RACE DAY


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