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How To Step Up To Half Marathon | 10k To Half-Marathon Training Run Plan

– The first distance goal in
running is usually 5K, followed by 10K. Well, once you’ve reached that milestone, you’re probably going to be
looking for the next step. And that tends to be the half marathon. Well, at 21K, it is just
over double of the 10K that you’ve already achieved. – Yeah. Now, that said, it does require a little bit more structure,
as well as training, than that 10K. So today, we have got some tips, as well as a training plan, to help you reach that
next running milestone. (upbeat music) – When you start to reach
these sorts of distances, you’re going to have to put
in a little bit more work to make sure that you
can stay injury-free. And, sadly, it’s not just as
simple as running further. – No, so adding in a couple of strength and conditioning
sessions each week will not only make you more
efficient in the long run, but will also help condition your legs for that extra loading that the mileage is
going to put onto them. And try and focus on single leg exercises, or movements in general, which will not only help
improve your proprioception but also your strength, too. – Yeah, the stronger you are, the further you’re going to be able to run while still maintaining that
really good running form, which in turn will make you more efficient and also more resilient. And on the topic of strength, you also need to address the core, as that plays a major part of the puzzle when it comes to your running posture. Now, we will be covering
the sessions in detail in the training plan, but do be prepared for an
emphasis more on the long the run. Although, that being said, we’re not going to be dropping
speed work altogether, as your body still needs the stimulus of running faster than the race pace that your half marathon will be at. And then, hills as well
are a really good way of including strength work
into your actual running. Because hills work in
a really good fashion of having less impact on your body, but still giving you
that increased strength. – Well, talking of reducing impact, we fitted in some rest days
with optional cross-training. Now, the idea behind these is you can still train aerobically, without that added impact. So, things such as swimming,
cycling or elliptical training are all really good. You just need to make sure you keep it at a very low-level intensity. Now, as we’ve mentioned, you are going to be having to
spend lots more time running, both doing your training, but also doing the half marathon itself. So, your nutrition, your
clothing and your shoes all become far more important. – Now, if you’re happy with the shoes that you’ve been running in
so far, then that’s great, but do check the wear-and-tear on those, and be prepared to swap them out with a like-for-like pair, if necessary. However, if you do think you maybe need a little bit more structure
and stability to your shoe, then now is a good time
to do a bit of research to counter that increase in mileage that’s going to be coming. – Yeah, and you’re going
to be running further, so, therefore, for longer. And it’s the time that’s
you’ll get any issues flagged up with your clothing, whether that’s areas
that might be rubbing, or problems with temperature-control. So it’s a really good idea to make sure you’ve got
all the right kit now, even if that means investing, because it’ll make your training
that much more enjoyable. – Now, an area that you really
have to pay attention to, especially when training
for the half marathon, is around nutrition. Now, with that increase in training load, you really have to stay
on top of nutrient intake, and, as well as that, the recovery that you’re managing in
between all of your sessions. You’ll have to start thinking
about fueling properly before each of those sessions. And with that, you need
to start addressing what you’re actually going to be taking on board during the race itself. And a really good plan that we think is to use your long run to start practicing what might suit you best. – Yeah, exactly. Well, it’s now time to address the actual training plan itself. So, we’re presuming that
you’ve already reached 10K and you’re comfortable
running that distance, so this plan’s really to
take you on from there. We’ve actually used a 10-week program that’s going to progress you through, and it’s targeted at a
two-hour half marathon. (upbeat music) – So, let’s take a quick
look at the structured plan. Now, there is a lot to take in, and don’t worry if you can’t catch it all, ‘coz we do have it as a PDF, available in the description below. But we have based it around
a normal working week, meaning that there’s more
volume loaded into the weekends, with Monday being a rest day as a result, and then, Tuesday, simply to
get your legs moving again after that day off. – Well, most Wednesdays, you get a choice. And this is where it’s important
to listen to your body, so that you can be mentally
and physically prepared for Thursday’s run, because
that is a key session. So you need to make sure you’ve had a really thorough warm-up and you focus on targeting either race pace or faster than race pace. – Yeah, and given that
hard session on a Thursday means that Friday is just about getting the legs flushed
out and moving again after that hard effort. Saturday, you actually do have a choice, but don’t forget that Sunday is a big run. – Yeah. You’ll notice that the
distances gradually increase for the Thursday key sessions
and the Sunday long runs. But if you follow this program, you’ll just find yourself getting ready for that half marathon
without even realizing. (upbeat music) – Now, if you are going to manage some strength and conditioning work, then we would suggest
Mondays and Thursdays would be good times to do it. However, if you’re managing to only do some core stability and stretching, then do that whenever suits you, but try and do it before you get too tired from all of that extra running. – Yeah. And, at the end of the day, this program is a guide, so feel free to adapt it. But just please make sure that you keep that differentiation between your faster work and your steady runs. And whatever you do, don’t neglect or skip that rest day. And earlier we talked
about hills being great for getting you stronger. Well, you can actually swap those in for your Thursday runs,
if you feel like it. And when it comes to the long run, don’t be afraid to, maybe, go off road or do some undulating runs. It will just make it all a
little bit more interesting. – Yeah. Now, do remember
that in all of this, you are doubling up your distance from what you’ve run previously. So, be patient and stick to the plan. Its is all too easy to feel good and want to skip rest days to begin with, or maybe go too far, or even too fast, in your sessions. But trust us, that will come back to bite you later on. – Yeah. At the end of the day, you need to listen to your body when it comes to deciding
whether you need to rest or do that cross-training session. And I think that leaves us to say, “Good luck” to you guys. Give us thumbs up like
if you’ve enjoyed it. And hit the globe to subscribe. And that strength and conditioning that we’ve talked about quite
a bit during this video, if you want some tips on that, we’ve got a video just
tailored to runners, down here. – And if you want to find out how to run a sub four hour marathon if this half marathon works out well, then you can find out how to do that here.

Reynold King

15 Replies to “How To Step Up To Half Marathon | 10k To Half-Marathon Training Run Plan”

  1. What are your thoughts on incorporating ParkRuns for 1/2 marathon training? Are there benefits to having ParkRuns in the plan (for speed workouts) instead? Then Sun long runs have a little fatigue in them too which will possibly help the legs adjust to perform longer on race day.

  2. I'm a beginner and haven't had any race and training for my first Marathon for 4 months. Now I am having Tibialis Posterior Tendonitis, lol. And my longest long run is only 27km and even that comes with multiple breaks

  3. "Not the distance, but the speed"
    Probably most with decent basic fitness can jog the 21km, but at what time is completely another question, and especiallyinjury free.

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