Half marathon training plan(18 weeks)

If the Oscars of running race may exist than half marathon will be the winner in the most popular race category.

While population of marathon are standard the population of half marathon are explosively growing. Before 90's there are many half marathon in the world. It was thoroughly changed. Nowadays on the half marathons there are a lot of people. But why is it popular? Why is it mean more than half of the marathon? And How can you prepare for this race?  Before one or two decade if you fulfill the marathon you will respect and you became a member of illustrious company. Nowadays each more seriously runner fulfill marathon and the challenge is better and better running time. A lot of people try the Ironman race. Many people have a problems for instance heat and cold weather. They fall post marathon depression, because they do not try it again 2-3 weeks.   The half marathon is different. Anyone fulfill this distance after some training. And  the training do not contain 3 hours running. If you do not fulfill your target because the weather is not so good. You can try half marathon few weeks.  Susanne Pumper, maratonrecorder in the preparation time she run a half marathon a week. But she does not do it all out. It is true that  after half marathon regeneration time is less than after 42 kilometers.  Half marathon has a problem. This problem is a half. So it is not exist without her big brother, the marathon. In the triathlon this problem existed, but American marketing specialist solved this problem.Held worldwide it is "half Ironman category". It is Ironman 70.3. It contain running, swimming and cycling, it is 70.3 kilometers. Maybe name of half marathon will be Marathon 21,1.  About preparation of half marathon it is more difficult than preparation of marathon because athletic point of view it is more complex. The preparation of Marathon contain smooth running and with this preparation you can fulfill distance with enough good time. But you want fulfill half marathon, your preparation contain aero-running, sprints, change speed running. That you fell good during running it is not important if you attend race for fun. On marathon many people has breakdown after30 kilometers. Near this distance glucose reserves are exhausted and each step are anguish. Without sugar thinking do not go as it should. Every runner experience a similar experiences. A lot of runner will not experience it again, they can run shorter distance for example half marathon. The half marathon closer to town running and 10 kilometers running than marathon. If you can run 7-10 kilometers you can fulfill the half marathon. You will has a new experience. In the preparation of half marathon training contain different thing. If the man take it seriously the trainings will constructed dynamic,circulation, racking. This post help you in this topic. If you has not enough time to your race you can fulfill the first part in one piece without skipping days. You pay attention to that even distribution. If your stamina is not so good you should run long distance. if your power is not so good you should do calf rises or climbing stairs. This table is not a food recipe. Yo should change it for you needs. This is just one example. The training does not contain by leaps and bounds lead.If you run 3 times a week you do not change it to 5-6 times a week. You can organize the units of training.

18 weeks preparation of running race

Finish it below 2 hours

(5:41 min/km)

Weekly trainings 3-4 times Best time on 10 km: 54 min Nominations AO = 7:15 min/km A1 = 7:15-6:30 min/km A2 = 6:30-6:05 min/km A3 = 6:05-5:45 min/km Weeks 1. day 2. day 3. day 4. day 1. 60 min A1 60 min A2 45 min A2 - 2. 90 min A1 75 min A1 60 min A2 - 3. 100 min A1 60 min A1 60 min A2 45 min A0 4. 90 min A1 30 min A0 + 45 min A1 60 min A2 - 5. 110 min A1 75 min A1 60 min A2 - 6. 120 min A1 60 min A1 75 min A2 30 min A3 7. 90 min A1 + 15 min A2 60 min A1 90 min A2 40 min A3 8. 90 min A1 45 min A0 + 30 min A1 60 min A2 - 9. 105 min A1 45 min A1 60-75 min A2 45 min A3 10. 90 min A1 + 20 min A2 90 min A2 45 min A3 8x1000 m between  5:30 and5:40 11. 120 min A1 30 min A1 + 60 min A2 2x25 min A3, rest period 5 min 10x1000 m 5:30 rest period 3 min 12. 75 min A1 45 min A0 + 25 min A1 45 min A2 - 13. 120 min A1 40 min A1 + 30 min A2 75 min A2 2x5x1000 m 5:30 , rest period 3.8 min 14. 120 min A1 30 min A1 + 30 min A2 60 min A2 2x30 min A3,  15. 75 min A1 45 min A0 + 30 min A1 45 min A2 - 16. 90 min A1 + 15 min A2 75 min A2 30 min A2 + 35 min A3 - 17. 105 min A1 60-75 min A2 45 min A0 8x1000 m 5:30  18. 75 min A1 45 min A0, in 3x1000 m 5:40 min/km 45 min A0 Half marathon

Finish it during 1:50 (5:13 min/km)

Weekly trainings 3-4 times Best time on 10 km:48 min Nominations: AO = 6:35 min/km A1 = 6:35-5:55 min/km A2 = 5:55-5:30 min/km A3 = 5:30-5:10 min/km Weeks 1. day 2. day 3. day 4. day 1. 75 min A1 60 min A2 45 min A2 - 2. 90 min A1 90 min A1 60 min A2 - 3. 100 min A1 60 min A1 70 min A2 45 min A0 4. 90 min A1 30 min A0 + 60 min A1 60 min A2 - 5. 110 min A1 75 min A1 75 min A2 6. 120 min A1 60 min A1 75 min A2 40 min A3 7. 90 min A1 + 20 min A2 60 min A1 90 min A2 45 min A3 8. 90 min A1 45 min A0 + 30 min A1 75 min A2 - 9. 105 minA1 45 min A1 75 min A2 50 min A3 10. 90 min A1 + 30 min A2 90 min A2 50 min A3 8x1000 m 4:40 - 4:50, between rest period 3 min 11. 120 min A1 30 min A1 + 70 min A2 2x30 min A3, rest period 5 min 10x1000 m 4:45 rest period 3 min 12. 75 min A1 45 min A0 + 25 min A1 50 min A2 - 13. 120 min A1 40 min A1 + 40 min A2 75 min A2 2x6x1000 m 4:45, between rest period 3-8 min 14. 120 min A1 30 min A1 + 45 min A2 70 min A2 2x40 min A3, between rest period 5 min 15. 75 min A1 45 min A0 + 30 min A1 45 min A2 - 16. 90 min A1 + 15 min A2 75 min A2 30 min A2 + 45 min A3 - 17. 105 min A1 75 minA2 45 min A0 8x1000 m 4:45 between rest period 3 min 18. 75 min A1 45 min A0,  3x1000 m 5:00 min/km 45 min A0 Half marathon