A half marathon is a running race over a distance of 21.0975 km, which is half the length of a marathon. The marathon course is 42.195 km long. For beginners, it can be a challenging race, but a proper training plan can help you succeed. With these tips, you can shape your training plan and prepare physically and mentally for the upcoming event.
The origin of the marathon was inspired by the legend of the Greek soldier Pheidippides, who ran from the city of Marathon to Athens to announce that the Persians had been defeated in the Battle of Marathon. According to legend, he ran the entire distance without stopping.
Training Schedule
Most runners use a 12-week training plan to prepare for their first half marathon. However, some runners prefer longer plans, such as 13 or 14 weeks. A longer schedule provides more room for unexpected surprises, such as sudden illness or injury.
Expect that the training plan will include a combination of short-distance runs, long-distance runs, and combined training. The schedule must also include rest days for recovery.
Example Schedule
1. Monday can be your rest day.
2. On Tuesday and Thursday, run short distances of 5-10 km at a moderate pace. On some of these days, you might also consider increasing the pace.
3. On Wednesday, Friday, and Saturday, engage in training activities. During these days, you can combine various sports activities from yoga to swimming to cycling.
4. Sundays are days when you can train for long-distance runs of 10-15 km. Each Sunday, focus on gradually increasing the number of kilometers run. Eventually, you should be able to exceed about 16 km during one of these longer runs.
About 10 days before the half marathon, start reducing the intensity of your training and decrease the distance of each run. This way, you ensure that your legs are well-rested so that you are refreshed during the half marathon and successfully reach the finish line.
Additional Tips for a Successful Half Marathon
Who will you run with?
By involving friends in training, the half marathon can seem less daunting. Friends can also help you stay motivated and ensure you don't give up. Once race day begins, you can run together as a group or split up to achieve your best personal times.
What is the race route?
Familiarize yourself with the route before the run, including the length and location of slopes and various sections. Most organizers provide a race map, which is included in your packet received before the race. The half marathon route map is usually also published on the race organizer's website. During training, you can also walk or run parts of the actual half marathon route. This simulation can help you on race day because you will already know the route.
How will you stay hydrated during the race?
Hydration is crucial for runners. It is recommended to drink a combination of water and sports drinks that contain electrolytes, which are minerals lost through sweating.
Factors such as local climate, your pace, and how you typically sweat will affect the amount of fluids your body needs. If you have practiced proper hydration habits during training, you should already have a general idea of how much you should drink during the half marathon.
It is recommended to drink 200 ml every 20 minutes. That is approximately 1 liter per hour. If in doubt about the accuracy of this recommendation, always drink when you are thirsty. This can help you avoid overhydration or dehydration. Carry a bottle with a drink during training.
Carrying your own water bottle in hand during the race can be uncomfortable. And wearing a hydration pack might slow you down. Instead, take advantage of refreshment stations - water. Check the race map to see where these stations are located.
What will you wear and put on during the race?
Properly chosen running clothes can significantly help you during the race.
- For long-distance running, choose a functional tank top or functional short-sleeved shirt. Functional clothing wicks away sweat excellently and provides great breathability.
- If it is very hot during the race, opt for functional shorts.
- In cooler weather, wear long running pants or compression leggings, which ensure a wide range of motion.
- In adverse weather, a running jacket made of lightweight and durable material will come in handy.
- Do not underestimate the choice of running socks and knee-highs. Compression running knee-highs have a positive effect on blood circulation and help with quick muscle recovery.
- Running socks have an anatomically shaped bottom for the right and left foot. They wick away moisture excellently, protect against blister formation, and adapt well to the foot.
Race day is not the time to experiment with a new style of running shoes. Instead, use shoes you have already run in and know are reliable. In our e-shop, you will find many running shoes suitable for long-distance running.
- If you are trying to achieve your best time, choose lightweight Asics running sneakers.
- If your goal is to stay as comfortable as possible throughout the run, consider Hoka running shoes with good cushioning.
- Top running shoes include Under Armour running sneakers. Running shoes from the Hovr series have UA Record Sensor technology, which tracks, analyzes, and stores all running metrics.
Start training for a half marathon as soon as possible so you can participate in some of the upcoming races. Several half marathons are held in Slovakia, organized in different months throughout the year. The site beh.sk provides a very good overview and information not only about half marathons but also about other running events. Set your running goal and don't give up. The reward will be a great feeling after completing the half marathon.
FAQ:
How many weeks should the training plan last?
Most half marathon training plans last 12 to 16 weeks. If you are a beginner, a longer, 16-week plan is recommended to give you enough time to gradually build endurance and minimize the risk of injury. If you already have a running base, a 12-week plan may be sufficient for you.
What workouts should my plan include?
An ideal training plan should combine different types of runs that complement each other:
Slow long runs: These runs are the foundation and should be done once a week (usually on weekends). Run at a comfortable pace for increasingly longer distances. They are key to building aerobic endurance.
Tempo runs: Include a run at a moderately challenging, constant pace once a week. They help improve the lactate threshold and teach your body to run faster for longer.
Interval training: Dedicate one day a week to speed training. Alternate short segments at a fast pace with rest. They are great for improving speed and running efficiency.
Recovery run (easy run): Short, slow runs that help the body recover after more demanding workouts. They should be performed at low intensity.
Rest: Rest days are as important as training. Allow yourself at least two days a week.
What should a weekly training plan for a beginner look like?
For a beginner, a weekly plan might look like this:
Monday: Rest
Tuesday: Short recovery run (3-5 km)
Wednesday: Rest or light strength training
Thursday: Interval training (e.g., 8x 400 m with a 2-minute break)
Friday: Rest
Saturday: Short recovery run (3-5 km)
Sunday: Slow long run (gradually increase the distance)
How should I gradually increase the distance of the long run?
Increasing the distance should be gradual and safe. Follow the 10% rule, which means you should not increase the total weekly running volume by more than 10%. Increase the distance of the long run each week, but every 4 weeks, have a so-called recovery week, where you reduce the total training volume to allow the body to recover and prepare for the next phase.
Is strength training important for a half marathon?
Yes, absolutely. Strength training is a great complement to running. Strong muscles in the legs, core, and upper body improve running efficiency, posture, and significantly reduce the risk of injury. Include at least once a week strength training focused on legs, glutes, and core in your plan.
What should I do in the last week before the race?
In the last week (called tapering), it is important to reduce the volume and intensity of training to allow the body to rest and gain energy for the race.
Reduce training volume by 50-70%.
Include short, easy runs.
Have your last run 2-3 days before the race to stay in shape.
Carbo-load, drink plenty of water, and get plenty of sleep.
If you follow these principles, you will stand at the start line rested, confident, and ready to perform your best.
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