Running a half marathon has a very special charm for many hobby runners. The big 21-kilometer destination finally keeps trot up for a few weeks-and motivates immensely.
With its 42.2 kilometers, the marathon remains the supreme discipline and the declared goal of every ambitious runner, but most of them start smaller – and that also makes sense.
You should not unkind that half the distance over 21.1 kilometers must first be mastered unscathed. Therefore, half marathon finishers can be extremely proud of their performance as soon as they have completed the finish line.
The right preparation
When preparing for every competition, it is important to develop the scope and pace and increase progressively.
The route length in the event of permanent runs and the number and intensity of speed runs are gradually increased. In the last three weeks before the big race, you are already reducing the extent – you will not pick up missing training kilometers in the final week anyway.
Instead, it is more important to express your shape through individual peak units and start to start. Pay attention to a balanced ratio of loading and relief during the entire preparation.
In particular, you should be well recovered before speed units or a long run.
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Training plans for the half marathon
According to one of our three plans, you can train according to your personal requirements and goals. We have incorporated the expertise of renowned running coaches, but of course also our own, many years of experience.
Important: You should be able to run 12 to 14 kilometers in a row and have a weekly workload of approx. 20 to 25 kilometers.
Your first half marathon then only stands in the way of training for ten to twelve weeks.
How does my half marathon training plan come together?
In order to always put new stimuli to your body, you should train with tangles and intensities of different levels. Your training plan is based on the combination of these methods:
- Loose endurance run: You run your “comfortable speed” in the aerobic area over a longer period of approx. 30 to 60 minutes.
- Progressive continuous run: First start at the relaxed pace and gradually increase your speed, for example: 5 km loose, 5 km quickly and 5 km in competition.
- Fast endurance run: After a ten to 15-minute entrance, you continuously jog near your competition. Share the run well so that the second half is the faster.
- Speed runs: Depending on the performance and feasibility, repetition runs between 300 and 1,000 m with an active two to three-minute trotting break are run above the planned competition. Before that, you should run in about ten to 15 minutes.
- Driving game: With this form of the speed run, the speed varies playfully. For example, you can run for 60 seconds quickly and 60 seconds. Or you spontaneously sit down on the way, for example: sprint to the next bench or lantern.
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In 10 weeks to the half marathon
The focus is less on the 10-week plan, but more about dealing with the 21.1 kilometers.
Achim AchillesGermany’s best -known running expert, and running trainers Piet Könnicke Have created a training plan that prepares you for a half marathon in ten weeks.
| Tuesday | Wednesday | Saturday | Sunday | |
|---|---|---|---|---|
| 1 week | 4 km driving game 45/60 s |
6-8 km looser endurance run | 6-8 km progressive continuous run | long run 12 km |
| 2nd week | 6 km driving game 90/90 s |
6-8 km looser endurance run | 6-8 km progressive continuous run | long run 12-14 km |
| 3rd week | Speed runs 300 – 1,000 m |
8 km loose endurance run | 8 km progressive continuous run | long run 14 km |
| 4th week | Speed runs 300 – 1,000 m |
Rest day | 7.5 km driving game 90/90 s |
long run 14-16 km |
| 5th week | Speed runs 300 – 1,000 m |
8-10 km looser continuous run | 8-10 km faster endurance run | long run 16 km |
| 6th week | Speed runs 300 – 1,000 m |
10 km loose endurance run | 8-10 km progressive continuous run | long run 16-18 km |
| 7th week | Speed runs 300 – 1,000 m |
10 km loose endurance run | 8-10 km progressive continuous run | long run 16-21 km |
| 8th week | Speed runs 300 – 1,000 m |
10 km loose endurance run | 8-10 km progressive continuous run | long run 16 km |
| 9th week | Speed runs 300 – 1,000 m |
Rest day | 6 km faster endurance run | long run 14 km |
| 10th week | 5 km faster endurance run | Rest day | Rest day | Half marathon |
Half marathon with a fixed target time
In order to calculate a realistic target time, your best times can help you over five or ten kilometers and these simple formulas:
5-kilometer best time x factor 4.62 or 10-kilometer best time x factor 2.22
Example: Your 10-kilometer best time is around 63 minutes (5 km: 30 min), then a half-marthon ending time of:
63 min x 2.22=139 min, i.e. approx. 2:20 hours (30 min x 4.62=138 min)
Book author and running coach Andreas Butz Has already brought many runners to their destination with individual training plans. Times under 2:20 hours or even 2 hours are the realistic goal for the first half marathon. Andreas created the right training shavings for you:
Half marathon under 2:20 hours
| Tuesday | Wednesday | Friday | Sunday | |
|---|---|---|---|---|
| 1 week | Rest day | 45 minutes of medium -sized run | 70 minutes of relaxed continuous run | 80 minutes medium continuous run |
| 2nd week | Rest day | 45 minutes of medium -sized run | 70 minutes of relaxed continuous run | 90 minutes medium continuous run |
| 3rd week | Rest day | 45 minutes of medium -sized run | 70 minutes of relaxed continuous run | 90 minutes medium continuous run |
| 4th week | Pace 4 x 800m at a 5 km rivet pace |
Rest day | 40 minutes faster endurance run | 100 minutes medium continuous run |
| 5th week | Pace 4 x 1,000m in a 10 km rat pace |
Rest day | 50 minutes faster endurance run | 100 minutes medium continuous run |
| 6th week | Pace 4 x 1,000 m in a 10 km rat pace |
45 minutes of medium -sized run | 50 minutes faster endurance run | 120 minutes medium continuous run |
| 7th week | Pace 4 x 800 m at a 5 km racing pace |
45 minutes of medium -sized run | 40 minutes of loose endurance run | 10 kilometers of test competition Target time: 63 minutes |
| 8th week | Rest day | 40 minutes of loose endurance run | 50 minutes faster endurance run | 120 minutes loose endurance run |
| 9th week | Pace 4 x 1,000 m at half marathon |
45 minutes of medium -sized run | 50 minutes faster endurance run | 90 minutes medium continuous run |
| 10th week | Pace 4 x 1,000 m at half marathon |
45 minutes of medium -sized run | 50 minutes faster endurance run | 120 minutes loose endurance run |
| 11th week | Pace 4 x 1,000 m at half marathon |
45 minutes of medium -sized run | 40 minutes faster endurance run | 90 minutes loose endurance run |
| 12th week | Pace 4 x 800 m at a 5 km racing pace |
45 minutes of medium -sized run | 40 minutes of loose endurance run | Half marathon under 2:20 hours |
* The half marathon penalty is at least 6:38 min/km to finish the half marathon under 2:20 hours.
Half marathon under 2 hours
| Tuesday | Wednesday | Friday | Sunday | |
|---|---|---|---|---|
| 1 week | Rest day | 60 minutes of medium -sized run | 65 minutes of loose endurance run | 90 minutes medium continuous run |
| 2nd week | Rest day | 60 minutes of medium -sized run | 65 minutes of loose endurance run | 100 minutes medium continuous run |
| 3rd week | 50 minutes of loose endurance run | 45 minutes of medium -sized run | 65 minutes of loose endurance run | 110 minutes medium continuous run |
| 4th week | Pace 4 x 800 m in a 5 km run-speed |
45 minutes of medium -sized run | 30 minutes faster endurance run | 100 minutes medium continuous run |
| 5th week | Pace 4 x 1,000 m in a 10 km rat pace |
60 minutes of medium -sized run | 40 minutes faster endurance run | 100 minutes medium continuous run |
| 6th week | Pace 5 x 1,000 m in a 10 km rat pace |
60 minutes of medium -sized run | 40 minutes faster endurance run | 100 minutes medium continuous run |
| 7th week | Pace 10 x 800 m in a 5 km run-speed |
45 minutes of medium -sized run | 40 minutes of loose endurance run | 10 kilometer test competition Target time: 54 minutes |
| 8th week | Rest day | 60 minutes of medium -sized run | 50 minutes faster endurance run | 110 minutes loose endurance run |
| 9th week | Pace 5 x 1,600 m in a 10 km rat pace |
60 minutes of medium -sized run | 60 minutes faster endurance run | 120 minutes loose endurance run |
| 10th week | Pace 7 x 1,200 m at a 10 km rat pace |
60 minutes of medium -sized run | 60 minutes faster endurance run | 120 minutes loose endurance run |
| 11th week | Pace 5 x 2,000 m in a 10 km rat pace |
60 minutes of medium -sized run | 40 minutes faster endurance run | 90 minutes loose endurance run |
| 12th week | Pace 8 x 400 m in the half marathon ramming pace |
45 minutes of medium -sized run | 40 minutes of loose endurance run | Half marathon under 2 hours |
* The half marathon pen pace is at least 5:41 min/km to finish the half marathon under 2 hours.
Reading tip
With flexibility to the goal
Clear advantage Training plans are that they give you orientation and indications of how well you are on the road. However, a training plan can never be implemented one to one and requires constant adjustment.
If you can already foresee that you will not be able to do the two units at the weekend or that you are not rested for the long runs, you can exchange the units from Friday and Saturday, for example.
Never neglect the breaks! Without sufficient regeneration, the effect of the training cannot fully develop. Sufficient sleep and a healthy diet are important building blocks.
So always listen to you. If things are not going well in one day, switch a gear back or move the unit to the next day. Otherwise you will risk a longer break – and it has not brought it up to anyone.
A certain flexibility has nothing to do with a lack of discipline, it even underlines it and brings consistency to your training.
However, if you notice that you cannot pursue the plan due to permanent overwhelming, it is not a shame to push the first half marathon. It is not lifted!
Better prepare yourself in peace and build up a good basic endurance, which ultimately brings you over the finish line with more joy.
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source
Herbert Steffny: Eternal German leaderboard, accessed on May 29, 2019 http://www.herbertsteffny.de/statistik/dlvigwigebestenlist.htm
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