Create a training plan for a half marathon over 8 weeks - how it works

01-22  Source: Network gathering  Views:2 


Create a training plan for a half marathon over 8 weeks - how it works

Eight Weeks run a half marathon

Create a training plan for 21.0975 km long route

  • Already trained for short distances up to 10 or 11 km, already have the right sportswear and measured for your feet shoes (sports shop). In addition, you have no health problems that could preclude a longer run. Very poor would, for example, knee or hip problems, circulatory problems or heart problems. You can also run a nice long distance, without having previously taken any stimulants, anabolic steroids or proteins to be. They are simply conditioned naturally. Under no circumstances run with platform shoes or unfunktioneller clothes, because then you are in fact simply walked past the actual sport.
  • Properly operate Sport is also, aside from competitive sports, healthy sports. Competitive sport is not healthy. Athletes who earn their money with sports, have sooner or serious health problems that force a withdrawal from Sortgewerbe. They therefore remain in recreational sports, which does not rule, participate in competitions. Only, everything should remain within the framework, so you do not overwhelm your body and you also long stay healthy to run long distances even in old age can.
  • Many runners encounter after a short time to their limits. The culprit is often more than their poor running technique. It is precisely where most mistakes are made. Before you begin, therefore, to run a half marathon, check and improve your technique while running. Possible errors are: too high or too low pace, too weak impression from walking out, knees are too little raised, the steps are too short, the foot is placed incorrectly during the run or the hip bends down. Other errors are often incorrectly bound shoelaces or shallow breathing.
  • Even when creating a training plan, you should know your exact fitness level and do not lie to yourself. It is here again distinguish between those still an entire year running training run (basic training) and people who cope with a 10 km route fluffy and light under an hour (advanced). This training plan for 8 weeks, you create a basic training.

Plan a half-marathon over 8 weeks

  • First specify how many days you want to invest in the training run a half marathon. If you have been trained for only two days, you should also increase your training schedule at most three to four days a week.
  • Decide now how intense will be your training. Some people call very and others simply want to run loosely through woods and meadows. So Distinguish between light exercise, if you do not want to torment, moderate exercise, if you want to get to know your own limit and hard training, if it is to have a competitive character. For this 8-week training plan category is "easy" is selected.
  • On Sunday, Tuesday and Wednesday, and Friday you have in each the 8 weeks of rest.
  • Week 1: On Monday you run 45 minutes in shallow woodland and on Thursday you also run 45 minutes in shallow woodland but Saturday run now 60 minutes in shallow woodland....
  • Week 2: On Monday you now run 45 minutes uphill in rolling terrain, holding down but your pulse.. On Thursday, you also run 45 min. In shallow woodland. On Saturday, however, you run a proud 75 min. In shallow woodland.
  • Week 3: On Monday you walk 1 hr in rolling terrain uphill, thereby keeping your pulse.. On Thursday you run again 60 min. In shallow woodland and on Saturday you jog 90 min. In shallow woodland.
  • Week 4: On Monday you walk 45 minutes back in shallow woodland.. And Thursday you jog 45 min. With constant speed in rolling terrain uphill. Here, the pulse can be disregarded. On Saturday you jog 45 minutes again. In shallow woodland.
  • Week 5: On Monday you run again 60 minutes in shallow woodland and on Thursday you jog 70 min uphill in undulating terrain, while keeping your pulse... Saturdays run then 100 min. In shallow woodland.
  • Week 6: Monday you jog again 60 minutes in shallow woodland and Thursdays goes for 75 min uphill in undulating terrain, while keeping your pulse... And on Saturday you jog again 2 hours in shallow woodland.
  • Week 7: On Mondays, run time 110 min in shallow woodland and Thursdays 45 minutes in shallow woodland but on Saturday jog for 75 minutes in shallow woodland....
  • Week 8: On Monday you jog just 30 minutes in shallow woodland and on Thursday also only 20 minutes in shallow woodland... But on Saturday start your first half marathon 21.1 kilometers. Start off at the beginning of the first 10 min. Only slightly a.
Related articles
  • Create a training plan for a half marathon over 8 weeks - how it works 01-22

    Eight Weeks run a half marathon Create a training plan for 21.0975 km long route Already trained for short distances up to 10 or 11 km, already have the right sportswear and measured for your feet shoes (sports shop). In addition, you have no health

  • Create a training plan for lifeguards 03-11

    Lifeguards must be well trained. Design a training plan for lifeguards Lifeguards are the persons to whom rely bathers in an emergency. If one's own strength failed, the lifeguard has to jump into the water and safely escort and the affected Bather b

  • Create a training plan for diving - apnea 03-04

    learn to dive with an apnea-training plan. Create a effective apnea training plan Who likes to swim and the time just enjoys spending as on the surface under water, may in the future longer admire with a training plan for the free diving the underwat

  • Radmarathon - Create training plan properly 10-12

    Exercise regularly for the cycling marathon. Design a training plan for the cycling marathon Are you cyclists and want to participate once in your life on a cycling marathon, you have to be really well prepared. Distances at Radmarathon be at least 2

  • build stamina - Create training plan for beginners 06-10

    Work out your long term condition. The building of a reasonable condition is not as difficult as it first seems. However, there is a lengthy training process, especially when you have a longer pause in movement, or are completely untrained. Here is a

  • Training Plan for boxing - so you train your explosive strength 02-05

    In boxing you have to be fast. To create your training plan You need to be only aware how you can meet your training schedule for boxing, consider keeping your professional and / or private undertakings or hobbies. If you have a plan, you should stic

  • Training plan for cross trainers - so create it 09-01

    With the elliptical machine to desired figure. Training plan for your fitness To successfully and long term lose a few kilos, it is important to regularly pursue a sporting activity. That you do not always feel like the gym or jogging is understandab

  • Lose weight with sport plan - so you create a plan for training plan for your diet 10-08

    Dieting works best with a healthy diet and a solid plan Sport! Every beginning is difficult, even in losing weight. The healthiest way to let the pounds, is a combination of exercise and healthy eating. Starving to drive without it, resulting in the

  • How can I create a service plan? 07-01

    Create a roster and help your employees. The best way to a roster with a spreadsheet program, such. As MS Excel to create. Weekly or monthly service plan? First, you should decide whether you want to set up a weekly or monthly schedule. It is also im

  • More Fight - We make athletics training plan itself 11-08

    Mehrkampf- proper training leads to success Mehrkampf: determination of the starting point Write Your achievements: So note times, heights, etc., to determine your exact level of training and so to know your starting position. It would be ideal to pe

  • Training Plan for 10 km - so manages the running program as a beginner 06-10

    The training is intended to be fun. A training plan for 10 kilometer there is a long-term undertaking. To achieve this goal as a beginner, you should schedule a lot of time. The training plan for the first few weeks Pick a sports field. There corresp

  • Training plan office clerk - an introduction 07-06

    For office staff, a training plan is provided. Elisabeth_Patzal / Pixelio The profession of office clerk The training as an office clerk is very popular with many prospective apprentices. Office clerks undergoing training, which is regulated by the V

  • What is an ideal training plan for women? 03-01

    With the right plan women can build muscle and sculpt their bodies. Proper nutrition - support for the ideal training plan It is known that women in particular tend to put on fat on the hips, buttocks and thighs. This is annoying, but not despair. Of

  • Create a seating plan for wedding - how it works 04-20

    Who sits where? With seating plan and place cards all quickly find their place. Preparations for the seating plan First, you should consider what options you have to arrange the tables - that comes often on the premises. If there are long tables, tab

  • Shaolin Training Plan - Informative 04-24

    Training plans on the Western model are the Shaolin alien. Fundamental to Shaolin Originally, it was to a monastery on Mount Songshan, which rises in Dengfeng. The place is located in Henan Province in China. The monks of the Order are renowned for t

  • How often sport a week to lose weight? - A sensible training plan 04-26

    With sports you can lose weight healthily. How often do sports? You should only make a health check. Before you get started with the sport, you should see your doctor and can be check. You should already know how resilient you are. If you were not lo

  • Create a diet plan to lose weight for free - how it works 07-02

    Food to Take in Losing weight using the diet plan An important requirement is that you want to change their eating habits to reduce your weight and easy to remove a few cinemas. The eating plan is important and helpful, so you buy the correct and hea

  • Create a business plan for Internet portal - useful information 11-21

    A business plan should be prepared with due care. If you want to set up an Internet portal and for creating a business plan, you need it to answer certain questions. This can help you to gain the necessary clarity about your business idea. Starting a

  • Janitorial tasks - so you create a work plan 12-31

    Small repairs done a caretaker himself. So you get to know the typical tasks of a janitor or a porter, are available when required by the employment agency funded retraining or further education measures. Even if you are subsequently hold no professi

  • Jogging in the rain - so you can manage to keep themselves in bad weather to the training plan 01-01

    Let the fun jogging not spoil the weather! Jog With the right equipment in rain Outside it does not stop raining, but actually is jogging on your daily schedule? What is clear, because the temptation to skip just the training session and to wait for