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1、12-weekHalfMarathonTrainingProgramByBenWisbeyIntroductionThehalfmarathonisoftentheintermediategoalforthoserunnerslookingatdoingtheirfirstmarathon.Itisalsothelongestdistancerunningeventthatexperiencedrunner'scancompetewithoutinterruptingtheirregularracingandtraining
2、program.Forthesereasons,andmanymore,thehalfmarathonisaverypopularevent,andonethatisoftenoverlookedinregardstoitsimportanceintheleaduptoamarathon.Whilethehalfmarathondoesrequiresignificantamountsofstrengthandendurance,therealbeautyofthisdistanceisthatitalsohasalarge
3、speedcomponent.Thiscombinationofstrength,enduranceandspeed,makesforenjoyabletrainingthatcanbeofbenefittothosewithalongertermgoalofamarathonorevena10km.Duringthisarticle,2programswillbeoutlined.Oneisforthoserunnerswiththemaingoalofbreakingthe100minutemark,andonefort
4、hoserunnersaimingforatimeoverthe100minutemark.Howdoyouassessyourgoaltimeforahalfmarathon?Ifyouwishtogounderthe100minutemarkforyourupcominghalfmarathon,thenasaguideyouwillneedtobecapableofrunningabout22minutesfor5kmor45minutesfor10km.Althoughtheseareonlyaguide,ifyou
5、arenotclosetothesetimes,thenyourspeedwillbealimitationinachievingthishalfmarathongoal.Ifyouareabletodotheseorsimilartimesovertheshorterdistances,thenwithappropriatestrengthandendurancework,youshouldbecapableofbreaking100minutesforthehalf.TrainingforthehalfmarathonT
6、heprogramsoutlinedbelowwillhighlightthekeyweeklysessionsthatneedtobecompletedduringyourhalfmarathonpreparation.Yourweeklyprogramstructureshouldbebuildaroundthesesessions.EssentialSessionsforthehalfmarathonLongAerobicRun(Mediumlongaerobicrun)Theselongerrunsareakeyto
7、yourhalfmarathonperformance,astheyareaimedatprovidingyouwiththeaerobicdevelopmentandstrengthendurancethatisrequiredforthehalfmarathon.Itisbestiftheserunscanbedoneoverslightlyundulatingterrain,astheserollinghillswillallowmaximumstrengthgains.Wherepossible,itisrecomm
8、endedthatyourunonsoftersurfacesjustasgrassordirttrails.Thiswillminimisethechanceofinjuryaswellasreducingmusculardamageandallowingyoutobackupbette
