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Half marathon training plan
Driving game : In this form of speed run, the speed varies playfully. For example, you can run fast for 60 seconds and easy for 60 seconds. Or you can spontaneously set yourself small goals on the way, for example: sprint to the next bench or lantern.
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FOR BEGINNERS AND
PROFESSIONALSRunning training for your goal: Tips & training plan for 10km
Half marathon in 10
weeks
With the 10-week plan, the focus is less on a specific
target time and more on mastering the 21.1 kilometers.
Achim Achilles , Germany's best-known running expert, and
running trainer Piet Könnicke have created a training plan that will prepare
you for a half marathon in ten weeks.
To calculate a realistic target time, your best times over
five or ten kilometers and these simple formulas can help you:
Book author and running coach Andreas Butz has brought many
runners to their destination with individual training plans . Times under 2:20
hours or even 2 hours are a realistic goal for the first half marathon. Andreas
has created the right training plans for you:
The clear advantage of training plans is that they give you
orientation and clues as to how well you are doing. However, a training plan canister
never be implemented one-to-one and needs constant adjustment.
If you can already foresee that you will not be able to do
the two units on the weekend or that you are not rested for the long runs, you
can swap the units from Friday and Saturday, for example.
Also, don't neglect the breaks ! Without sufficient
regeneration , the full effect of the training cannot develop. Sufficient sleep
and a healthy diet are important building blocks.
Therefore always listen to yourself. If one day doesn't go
well, shift down a gear or postpone the session until the next day. Otherwise
you risk a longer break from running - and that has not helped anyone.
A certain litheness has nothing to do with a lack of
discipline, it even underlines this and brings constancy to your training.
However, if you notice that you cannot follow the plan
because you are constantly overwhelmed, there is no shame in pushing the first
half marathon . Postponed is not cancelled!
It is better to prepare yourself in peace and to build up
good basic endurance over the long term, which will ultimately bring you across
the finish line with more joy.
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