Half Marathon Training Guide

If you are going to start training to run a half marathon, you must have a level of fitness. It 's too easy to be inspired by seeing the Great North Run and the London Marathon and think "I can do it."

However, before starting a half marathon training guide you need to realistically be able to run 4-5 miles comfortably. So, if you've never done before checking the couch to 5k training some type design and build your fitness. So maybe do some 10k race and get an idea of ​​longer distances.

So once you have your base level and aspire to run a half marathon, you need to find a good training program. Most training plans are either 12 or 16 weeks and gradually build up so that the long term is finally 11 or 12 miles in length. Most of them do not actually take up and over the 13.1 mile distance.

There are some very good times beginners around which are freely available on the net.Google Hal Higdon and control the program on it.

Keep in mind that life is never easy and you might get hurt, go on vacation, lose motivation, etc. to allow a couple of weeks "off" to be included in the training plan. Better to have a couple of weeks in advance to be difficult to get long runs because you have not given enough time or you have been injured.

Running 13.1 miles is not easy, but the satisfaction when you cross the finish line of your half marathon is huge and you need to stay motivated to get there. Do not get bogged down with complex training plans, choose one that fits your lifestyle and get out there!

Marathon Training Tips

The training tips for beginners RackMarathon Runner Marathon winner and trainer Sidney advice party Collie training for his first race of 26.2 miles a little less intimidating. Maggie Parker Finishing marathon encourage people to Editors MF recommends New York City NYC Marathon Marathon10 moments that have marked the history Pearl Izumi 2010 Kissaki best shoes for children with foot problems
It is easy to promise that runs at least one marathon in your life. But after this promise? This is another story. Why: To understand how to start training may be the biggest obstacle (no pun intended) in the process.
To help novices, we went to visit the Bahamas Marathon winner Marathon Bahamas and Sidney Collie trainer for beginners know what drivers can do to get a head start on training your first marathon.
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Take your time
If you are a regular runner with several marathons under your belt, you can probably get away with a training program for three or four months, but novices should prune more time to train. When Collie allows those who have never set foot on a track, beginning six months before the marathon. "In this way the body of the rider has plenty of time to get used to change. Is the most difficult in the first month of training. Takes two or three months for your body to adjust, and in the third and fourth month, you get the power of it. "In other words, if you work six days a week, you should collie.
Walk, do not run
Spend the first two weeks of training to increase endurance. Every day, walk for an hour and then do an hour of any type of cardio cross training, suggests Collie.
Sprinkle with a little rise
After reaching training weeks three and four, enter the formation of the actual race. Running for a mile, then walk or run a mile, and continue to alternate between a total of six miles Monday, Wednesday and Friday of this week. Tuesdays and Thursdays, walking or jogging in the hills / stairs to a total of six miles in two days, then go to the gym for an hour of cardio. "Saturday, running regularly for six kilometers.
Earn miles
After the first month, start adding a couple of miles each week. Collie recommends new riders reached 26.2 miles after four months of training (for example, if you train for six months) before falling regularly (at least 16 miles) to avoid overtraining.
Accelerating
In the last month of training, focus more on speed so that when the approach course, you are ready not only to complete a marathon, but finish strong.
Do not be a stranger to the gym
Do not cancel gym membership just because you took the most of your workouts to the road or trail. Collie suggests continue to go to the gym during the months of training, such as the strength of the building make you a better runner. Also, I go alone many options when it comes to cross-training.

10k workout

Simulate the conditions of formation
To a large extent, to simulate race conditions as much as possible during your workout. Do not go on running a marathon every day, but all aspects of the race must be practiced. This training program offers time after long distances, allowing the body to maintain marathon pace over 20 miles. Riders must also practice water stops and drink large quantities of water solutions and / or carbohydrates during training. If you train for a marathon like Boston, then some downhill running must be integrated. Try to work on the time of day to start the race and the expected weather conditions as much as possible. Make a "dress rehearsal" a few weeks before the event in a race or long term. This is the time to test all the clothes, running shoes, socks and pre-race meal. You want to do this well in advance to allow the change of location - and blisters to heal.
Forming long distances
The lifelong runs over 18 miles is the most important training in any training program. Each coach has a different philosophy on long distances. It is not necessary that every week for 16 weeks. Vary the long term, by mixing in some "marathon running. A large part of a long training period usually takes place within 30-45 seconds per mile slower than marathon pace with projected race. Depending on the type of training has been completed in recent days, could be up to one and a half per mile slower pace expected. Many runners took when trying to run too long, too. Too often, someone has a large formation of 18 miles in a marathon pace than three weeks before the main event, only to have a bad result.
Train and compete with a group
Running with a group is one of the most effective things an athlete can do to help your workout. Everyone has a day when they are slow and they need the encouragement of a friend during a workout. At some point in time is likely to reciprocate by helping his friend. Team performance is brilliant race strategy, but beware that the group is not too competitive and rushed training. Sometimes you have to choose a person who is a good judge of pace and the effort to control the pace of the race, especially in the long term. Do not accelerate training. Simulate the state of race training
To a large extent, to simulate race conditions as much as possible during your workout. Do not go out and run a marathon a day, but all aspects of the game should be practiced. This training program provides for the execution time of the late long distances, allowing the body to maintain marathon pace over 20 miles. Riders must also practice drinking water stops and major water and / or carbohydrates during training solutions volumes. If you train for a marathon like Boston, then some downhill running should be incorporated. Try to train at the time of the day and the race starts under the terms of the time as possible. Make a "dress rehearsal" a few weeks before the event in a race or long term. This is the time to try all the races of clothes, shoes, socks, and pre-race meal. You want to do it early enough to allow changes to take place - and blisters to heal.
Form long-term
The lifelong runs over 18 miles of the most important in any training workouts. Each coach has a different philosophy on long distances. Each week, for 16 weeks is not necessary. Vary your shots, the mixing time in some marathoners. A large part of a long training period is usually in 30-45 seconds per mile slower than marathon pace with projected race. Depending on the type of training has been completed in the previous days, it can be as slow as 1:30 per mile slower pace expected. Many runners are caught trying to run too long a period too hard. Too often, someone has a great drive 18 miles marathon pace session three weeks before the main event, only to have a bad result.
Train and compete with a group
Running with a group is one of the most effective things an athlete can do to help their training. Everyone has a day when I'm lazy and need the encouragement of a friend during a workout. At some point in time is likely to reciprocate by helping friend. Running the race strategy of the team is great, but beware that the group does not become too competitive and all of a sudden she ran training. Sometimes you have to choose a person who is a good judge of peace and efforts to control the tempo of a race, especially in the long term. Do not take the training.

trainnig and rest fo marathon

Terms of training and rest
Formation of a single event such as marathon different stages may have different kinds of operations. As the gain is different workouts each week, each step aussi something different. A marathon training program common failure is not adequate rest. Many brokers to be too hard when you should be recovering from training, which does not allow the formation of good quality after the training phase. Physical training stresses the body and falls on its crisis recovery. Without rest and recovery, there can be no adaptation. The definition of rest is different for every runner. For highly qualified, can only be 30 minutes of light jogging. For others, it's totally the call can be a training day. All athletes need a full day of rest (zero or very little exercise) regularly. If every week, ten days, or every two weeks. However, it must be programmed in a car and adhered to. This allows the athlete to fully recover and be difficult formation called when it's time to face the harshness.
Weekly Mileage
Almost all drivers to measure their weekly training mileage. E 'useful to get an idea of ​​the volume of training, but many brokers believe it is the only measuring instrument. What kind of training is a combination of volume and intensity. Do not become obsessed with saving a certain number of miles a week. If one or two training days lost due to injury or illness or any other reason, do not try to cram two days of training in one. Only he and the program continues. The Lost Weekend is simply lost.
Duration Marathon
A marathon training the largest factoring is a function of time, defined as + 10 seconds per mile of your projected marathon pace. If the program is running 26.2 miles at 7:00 per mile, and then do a lot of training in this rate. This is one of the main differences intermediate marathon training and the training of pilots of the elite events. Most brokers and traders trying to finish the race in pretty decent. Essentially elite runners "racing" event. In other words, it will attempt to run 26.2 miles faster than your race pace daily rhythm. Almost everything is slower than marathon pace every day. Marathon race pace for professional cyclists is an interesting point physiologically speaking. Many terms are used to describe this level. "Capacity" as "threshold" and all describe the same thing. Normally used marathon pace in the capacity of aerobic energy system and very small anaerobic energy systems. Traditional road race track and training tend to ignore this marathon pace. More training is just above or below. Emphasize Marathon is a unique event, and one of the results of factoring Limit is the economy and the training time in the marathon train the body to use fuel (specifically carbohydrates) into fuel efficient.