If you were looking for a new challenge that made you jump off the couch and put your running shoes back on, this is your chance to start something big. Starting next Monday and during the next eight weeks we will accompany you in the Half marathon face training which will culminate, how could it be otherwise, at the Rock and Roll Half Marathon in Madrid, on April 26.
We have drawn up a plan for these next eight weeks in which we will include three days of career training and one more day of strength training (We always tell you: strength training is the life insurance of the medium and long distance runner) that we will be sharing with you on the web and on our Instagram profile, where all the publications will be marked with the hashtag # VitónicaMediaMaratón.
To these trainings will also be added other tips related to the career technique, nutrition, rest and even the organization on the same day of the race that you can follow in both ways. We will give you a complete vision of everything that surrounds the training of this distance.
Who is this challenge for?
In order to cope with these eight weeks of training, it is best that you meet two fundamental requirements: on the one hand, that you can run 10 kilometers comfortably (If you followed our training for San Silvestre you can do it without any problem) and, on the other, that you are used to running for about three days a week.
Keep in mind that our shortest long run, which we will do in the first week, will be 10 quiet kilometers, so you have to be able to cover that distance to continue moving forward without suffering.
During the week there will be a short run, a long run and a training that we will vary between series, series on slope, fartlek, progressions, pyramids … so that we get a varied and effective training.
What material will I need?
The most important thing when preparing a half marathon is to have motivation and commitment: It is not always easy to make the jump from 10 to 21 kilometers, but with those two things and good workouts we already have half the way traveled. The goal is to run the half marathon without suffering and enjoying, both on the road and the race.
It won’t hurt us a heart rate monitor or sports watch to help us quantify the workouts. This will offer you data about your training that you can use to know what you need to improve. On shoes and other textile equipment we will talk more in depth in future articles.
Do we need to become a stress test before you start training a half marathon? Generally, the races do not ask us for a stress test or medical certificate when registering, but a check is recommended before starting long distance training. If you take a stress test, you can also know your training zones very reliably.
That said, we can only get mentalized and start training: first Monday you will have available the first week of training career so you can organize your days of training and rest.
Do you dare to make the jump to the half marathon?
Images | iStock