Half marathon: With this training plan you run to the finish
Who can participate?
The training plan is aimed at women who can walk 25 to 30 minutes at a time and after a break want to get back in or have already boarded again. (Full beginners can start with our beginner program.) Next year could be the first 10-kilometer race or maybe even a half-marathon in the calendar).
The training for the half marathon starts easily with 10-minute running intervals and subsequent pauses. After the first two weeks you are ready - you can run for 30 minutes at a time, ligaments and tendons have become accustomed to the strain. Anyone who is already working hard and the 30 minutes already creates in one go - great, then just get into the third week.
After 8 weeks of build-up then the test run over 10 kilometers, the first big test on the way to the half marathon. If everything works out, then it goes into the intensive phase: training stages between 6 and 18 kilometers await you. Now it's time to say goodbye! After 20 weeks then the grand finale - the half marathon.
Important: If you are already in the middle of a training session and are already running a half marathon in the summer - no problem, just get in the right place in the training plan.
What else you should keep in mind: In a half marathon, the heart and circulation are heavily challenged, as a precaution, make a check before the doctor.
How does the training work?
If you are preparing for a half marathon, you should train four times a week. On which days you run, it does not matter, but you should distribute the training sessions as evenly as possible over the week. Do not miss a workout, do not push it in front of you. If you do not feel so fit in one day, just make a break in between. That's not bad.
In the first weeks of training, the training schedule makes time limits ("10 minutes walk"), in the course course requirements ("5 kilometers run"). Pre-bike the training track with a speedometer or use a pedometer to calculate the distance. To prepare for the half-marathon you need track lengths of 6 kilometers, 8 kilometers, 10 kilometers, 12 kilometers, 15 kilometers and 18 kilometers.
Just as important as the training days are the break days. Be sure to comply with this. Note: Each workout starts with a warm up and ends with the cool down.
Warm up Depending on your request: 5 minutes of easy running in or 5 minutes of walking. In doing so: shake off the arms and legs, let the shoulders and ankles revolve
Cool down Depending on your request: 5 minutes of relaxed running or walking. Afterwards: stretching
Heart Rate & Co: How is the training controlled?
The training is controlled and controlled over a given heart rate. However, the results of heart rate measurements are not very reliable and physical differences are not taken into account. Therefore, in addition to heart rate measurement, you should also pay attention to breathing and subjective sensation.
Regeneration training, basic training or power training - in our table you will find out what heart rate is required when, plus advice for breathing. Table: The right heart rate for your workout.
To read the file in PDF format, you need the Acrobat Reader. You can download the program here for free.
The training plan
Here you can download the training plan for the half marathon for free.
To read the file in PDF format, you need the Acrobat Reader. You can download the program here for free.
