Many runners now manage to run the 10 kilometer distance with confidence, if for many this is an acceptable goal and fully compatible with their possibilities ( and with a healthy lifestyle). They want to know what to do to increase their distance, which means doing a full marathon, and running a half-marathon is not enough for them.
But before you start, you need to consider a few things. The first thing you have to know is that you are not ready to run a full marathon yet. You may have started running a long time ago, but that doesn’t mean that you are prepared to run the distance. In fact, it’s the opposite.
The training table that we indicate below is designed for those runners who intend to make a qualitative leap and try their hand at a greater distance but which essentially solicits the same athletic sizes of the 10,000 and which is generally compatible with the physical characteristics of the vast majority of runner (as opposed A foot race over the distance of the half marathon will be the culmination of a training period of 8 weeks, according to the table.
In the first week, there is a test to establish a likely pace at which to run the 21 kilometers of the race, based on which to obtain all the different running rhythms provided for in the table.
There are two days of rest before and after the long Sunday. The management of the rest days is up to you.
The management of rest days is in any case at your discretion, compatibly with the commitments of daily life and the availability of time. The important thing is that they are not consecutive.
In fact, the first two days of rest will be followed by the 3rd and 4th day, and so on. You should not think that you need to take a week off, as many runners do.
It is important to note that the table indicates the frequency of training sessions. This means that it is possible to run at a given pace for the entire period without interrupting your training.
The training schedule will vary depending on the individual, but the recommended schedule provides a good basis for planning.
The table foresees a training period of 8 weeks, which will culminate with the participation in a foot race over the distance of the half marathon.
In the first week there is a test to establish a likely pace at which to run the 21 kilometers of the race, based on which to obtain all the different running rhythms provided for in the table.
There are 2 days of rest, generally before and after the “long” Sunday (ie Saturday and Monday).
The management of rest days is in any case at your discretion, compatibly with the commitments of daily life and the availability of time.
The important thing is that they are not consecutive. In fact, the first two days of rest will be followed by the 3rd and 4th day, and so on. You should not think that you need to take a week off, as many runners do.
LEGEND
RG = RACE RHYTHM, RHYTHM AT WHICH THE HALF MARATHON IS RUNNING
FL = SLOW BASE = RG + 30 ″
FP = PROGRESSIVE BASE (training consisting of three different speeds, generally 40% at RG + 15 ″, 30% at RG and final 30% at RG – 10 ″)
FM = MEDIUM BOTTOM = RG + 10 ″
RC = SHORT REPEATS
RM = MEDIUM REPEATS
RL
= LONG REPEATS FK = FARTLEK
CR = RHYTHM CHANGE
AL = EXTENSIONS
WEEK 1
MONDAY – FL 10 KM
TUESDAY – REST
WEDNESDAY – 5 KM – TEST TO EVALUATE RACE RHYTHM (run 5 km evenly. For an amateur the RG can go from + 15 ″ to + 30 ″ per km. At the end of the test we therefore have a first RG, given by the pace held in the test + 20/25 seconds per km)
THURSDAY – FL 14 KM
FRIDAY – REST
SATURDAY – FP 10 KM
SUNDAY – RM 5 X 2 KM RG-20 ” , RECOVERY BY WALKING 3 MINUTES.
WEEK 2
MONDAY – REST
TUESDAY – FM 12 KM
WEDNESDAY – FL 15 KM
THURSDAY – 4 KM RG WITH 4 ‘RECOVERY WALKING + FK 2 FAST MINUTES + 2 LOW MINUTES FOR 8 TIMES
FRIDAY – REST
SATURDAY – FP 12 KM
SUNDAY – FL 16 KM
WEEK 3
MONDAY – REST
TUESDAY – 4 X 3 KM RACE RHYTHM WITH 2 ‘OF REST
WEDNESDAY – FM 13 KM
THURSDAY – FL 12 KM
FRIDAY – RC 6 X 1 KM RG – 30′ RECOVERY 3 MIN IN SOUPLESSE
SATURDAY – REST
SUNDAY – FL 18 KM
WEEK 4
MONDAY – REST
TUESDAY – RL 2x 3 KM RG – 20 ″ RECOVERY 3 MINUTES WALKING + 1 X 2KM RG – 30 ″ RECOVERY 2 MINUTES AND 30 SECONDS WALKING + 1 X 1 KM RG – 40 ″
WEDNESDAY – FL 15 KM
THURSDAY – FK 2 MIN + 2 MIN x 10 times + 4 ON
FRIDAY – FM 14 KM
SATURDAY – REST
SUNDAY – FL 20 KM
WEEK 5
MONDAY – REST
TUESDAY – FP 12 KM
WEDNESDAY – 2 X 4 KM RG WITH RECOVERY 3 ‘IN SOUPLESSE + 3 X 2 KM RG WITH RECOVERY 2’ IN SOUPLESSE
THURSDAY – FL 14 KM
FRIDAY – FM 12 KM
SATURDAY – REST
SUNDAY – 21 KM RG + 15 ″
WEEK 6
MONDAY – REST
TUESDAY – RC 10 X 1 KM RG – 10 ″ WITH RECOVERY 400 MT RG + 35 ″
WEDNESDAY – FM 13 KM
THURSDAY – 4 X 3 KM RG WITH RECOVERY 500 MT RG + 30 ″
FRIDAY – FP 10 KM + 8 ON
SATURDAY – REST ON
SUNDAY – FL 25 KM
WEEK 7
MONDAY – REST
TUESDAY – RG 15 KM
WEDNESDAY – FL 12 KM + 4 ON
THURSDAY – FP 15 KM
FRIDAY – FK 2 MIN + 2 MIN x 10 times + 6 ON
SATURDAY – REST
SUNDAY – RG 15 KM
WEEK 8
MONDAY – REST
TUESDAY – 4 X 3 KM RG RECOVERY 1 KM RG + 30 ″
WEDNESDAY – FP 12 KM
THURSDAY – FL 10 KM + 4 ON
FRIDAY – FL 30 ‘+ 10 ON
SATURDAY – REST
SUNDAY – HALF MARATHON