21K training plan tips
The distance and the demands of a half marathon require specific preparation that is adapted to suit your potential performance. It is a challenging distance that forces you out of your comfort zone. And that is why we have developed different plans, so you can choose the one most suitable for you.
It is very important to choose the right and appropriate plan so that it fits perfectly to the real capabilities of each runner. To make this choice you must take into account your recent best 10K time. Based on this time, you will be able to choose the right plan for you with greater confidence. From Sunday 13 August onwards, each athlete will receive a weekly training plan, based on the time they have chosen.
½ MARATHON PLAN | ESTIMATED 10K TIME |
1H 30′ (4:15) | 41′- 40′ (4:06 – 4:00) |
1H 40′ (4:44) | 46′ – 45′ (4:36 – 4:30) |
1H 50′ (5:12) | 51′ – 50′ (5:06 – 5:00) |
2H (5:41) | 55′ – 54′ (5:30 – 5:24) |
FINISH 2H 12′ (6:15) | 1H (6:00) |
When to run a half marathon?
Previous experience in running is required before tackling the training for a race covering 21km and 97m. This means that anyone who is thinking of running a half marathon will have run over shorter distances It is a good idea if the runner has previously experienced training plans and has stuck to them in order to achieve their goals. Your body must be adapted to the training loads because your muscle, joint and tendon systems have to withstand many kilometres, i.e. our “chassis” must be up to the task of coping with a half marathon.
On the other hand, our physiology and our heart must know how to interpret the thresholds and train at the right intensities to improve our fitness. Finally, in order to successfully complete a plan, we must have time available and know how to adapt the plan to our personal and professional lives. We have to create the best possible conditions around us so we can train without feeling under pressure and have the support of the people closest to us.
Every athlete should always keep their health in mind and train responsibly. Therefore, we must have a sports medical examination with a positive report to ensure we are fit for the planning, training sessions and the race. We must be very honest and earnest. Which is why we must invest resources in our health and train safely.
The weeks prior starting the plan
Our bodies and our minds must arrive at this starting point in the best possible shape and this will depend on our activity in the preceding weeks. It is scary to stop running and lose the form we have worked so hard to acquire. But we must induce a loss of fitness before starting the preparation.
This transition period is characterised as an active recovery cycle between the end of one season and the beginning of the preparation for the next season with the Basic-General Period. The main objective is ensuring the maximum recovery of your body, as well as various psychological aspects that can affect the runner as a result of a long, intense season.
We would suggest three to four weeks of transition and active rest that should have the following objectives and activities:
- During this period, it is very important to disconnect both from the competitive aspect and even from an organised training programme. It is essential for us to perceive that our body and mind are resting and not subject to strong stimuli of any kind.
- Now is the ideal time to clear up any small injuries we may have, strains, swelling, etc. We should visit a trusted physio to treat all our muscle, joint and tendon strains.
- We can take advantage of the opportunity to do complementary activities and other sports (hiking, mountaineering, swimming, cycling, etc.). In short, we are not giving up sport, but adopting a recreational, fun and non-competitive approach. This will help us to avoid completely losing our physical condition and will make the first introductory weeks easier to assimilate.
- Do some circuit strength training in the gym and toning exercises. It is important that our body structure is not weakened before we start the preparation.
- You can do some gentle running for about 45 minutes. These should be low intensity runs. Due to the heat, your heart rate will be higher, and you will need to manage your aerobic sessions appropriately.
- It might be a good time to choose the kit you are going to use for training and above all to have the right training and competition shoes in good condition.
- It is important to control our diet to avoid putting on a lot of weight. By increasing rest and decreasing our training load it is normal to gain weight, but we must avoid overdoing it. The more weight we put on, the harder the first introductory weeks will be.
All these tips will help you manage the time before you start your preparation, not to lose your fitness completely, to play down the importance of running and to have fun doing other activities. Resting and disconnecting is the best possible training you can do.
José Garay, Graduate in Ciencias de la Actividad Física y el Deporte and trainer in CA Serrano