Training for a half marathonThere is plenty of literature available on the subject. Basic endurance training is the focus area of training. The 21.0975 km distance must be practiced in advance. In training, the basics and repeated regular training are important, and there is no need to think about subtleties.
As a starting point, you can set a preparation time of, for example, one year if you have no background training at all. Attention should be paid to the functioning of the respiratory and circulatory system by straining it only lightly at first. Any form of exercise that develops aerobic fitness is suitable for that purpose.
Walking and swimming are suitable for most people. Training is supported by a calendar in which regular repetitions for training sessions are recorded. Three times a week is generally considered to be a suitable number of training times, so that there is rest time between training days as well. You will notice the effect of the training quickly.
20-minute runs are popular. Alternating walking and running are meaningful during the habituation phase when they are repeated, for example, every two minutes, after which the running time can be extended a little at a time and the walking time can be shortened accordingly. You can also increase the total amount, for example 6 minutes at a time every week.
From here you can continue to develop your training program if your motivation has remained or increased.
Join us at the latest on the
Stargames tradition day of movement on April 9th. The length of the journey is your choice, which you can complete alone or together, walking, jogging or running and even whistling at the same time.
The heart rate zones of the runner are identified in three modes.
Basic endurance: 60-75 percent of maximum heart rate
Speed endurance: 75-85 percent of maximum heart rate
Maximum endurance: 85-95 percent of maximum heart rate
For the half marathon, the main focus of training is on the basic endurance area. However, it is also worth practicing to some extent in the range of speed endurance and even maximum endurance.
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