Half marathon training plan (10 weeks)

Half marathoin, it is the vincible distance (21 195 meter)

Half marathon 10 km, more than two in a row. Already more than 1195 meters. The half-marathon run stand-alone goal. This distance is bearable and feasible.

The half marathon workout method In the latest year long run training experience and literature did not give new training method, only they work over the old methods. Besides that additional of the running training are nutrition, update, nutritional supplements, for general and special training for instance: water ranning, high altitude training, muscle strecthing. workout, sauna. Nowadays amateur runners use aerobe and anaerob trainings. The load is sufficient to ensure adequate intensity workouts, because you should not increase exageratedly your running distance (elit athletes run 180-220 km/week).

An important message for the fans to always be positive and in any case to say to the runners. The only way to encourage further progress to help the tired, overused competitor may willpower. 10 weeks half marathon training plan

You will use this plan if you run regularly 2-4 times weekly, you ran some half marathon and if you would like to finishe this distance within 2 hours

Week 1. Training day 2. Training day 3. Training day 4. Training day Easy running (min) Part distance running (min) Faster running (F) v. steady running (min) long distance running (km) 1. 60 - 50 F 12 2. 60 50 (6x2 min) 50 15 3. 50 - 50 F 13 4. 60 55 (5x3 min) 45 F or rest 15-17 5.  70 60 (6x3 min) 45 10 (test) 6.  60 - 60 F 12 7.  60 60 (5x4 min) 50 15 8. 60 60 (5x5 min) 45 10 (test) 9.  60 - 60 F 12 10.  50 Rest or 45 F 30 moving (6x80 m flying) Half marathon

Instructions:

The numbers mean min and kilometer On the first training day There are good feeling running, after running there are 6-8 pc flying run On the second training day There are interval runnings, where you warm up 10 - 15 mins and latest 5- -10 mins there are deduction in easy running The 6 x 2 min is for example 2-2 mins are energetic running six times, between energetic running there are easy temp running. On the third training day The warm up and deduction are 10 - 15 mins between these there are farle(F) running. On the fourth day There are steady long distance running, even on the ground. The moving is 30 min good feeling running and the end flying too The test running is 10 km for time as race training and you can calculatetime of half marathon 10 km x 2.223 = expected time of half marathon. Before test warm up is thorough and after test deducation is thorough. On the first weekend  there is a long distance running. Have a nice day! rcfml.blogspot.com