How to train
21km Run
How To Run A Half Marathon | 10k To Half-Marathon Training Run Plan
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- 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.
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- 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.
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- 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.
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- 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.
