a detailed half marathon training plan，please receive!
In today's era of nationwide fitness, running and working out seem to no longer satisfy some fitness enthusiasts' exercise needs. They want to push their limits further with activities like marathons.
A full marathon is 42.195 kilometers, which is quite challenging for many people. No one can achieve this goal overnight, but we can progress gradually. Start with smaller goals, such as a half marathon, and once you can complete a half marathon comfortably, then aim for a full marathon.
Today, we present a detailed half marathon training plan specifically for beginners! Let's make half marathon training scientific and orderly. Let's take a look!
This plan is only for those who wish to successfully complete their first half marathon.
Tip:
What does the training schedule below mean: [Run-Walk Combination (Time: 00:30:00; Pace: 00:7:50)] + [Sprint (Time: 00:00:25; Pace: 00:5:35) + Rest (Time: 00:01:15)] × 3 times + [Cool Down Run (Time: 00:05:00)]?
It means to do a run-walk combination at a pace of 7:50 for 30 minutes, followed by 3 sets of sprints, each lasting 25 seconds with a pace of about 5:35, with a 1 minute 15 seconds rest between each set, and finally a 5-minute slow recovery run. This is the plan for the day.
If you miss a day's training, don't worry about making it up on another day. Just continue with the current day's training. Completing this plan requires a full 16 weeks of training. The above is the content for the first 8 weeks. For more half marathon training plans, please refer to the '2020 Runner's Diary' for the complete training schedule.
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The above content is from
'2020 Runner's Diary'
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