Plan it out
A half marathon is a big step up if you're new to the distance. It requires higher weekly mileage, longer 'long' runs, and a variety of sessions to develop the speed and endurance you'll need. But, says coach Martin Yelling, "If you can run a 10K, you can do it. Just allow enough time to prepare. Twelve weeks is ideal."
Don't rush in
"You need a solid base before taking on a half-marathon training plan," says coach Jeff Galloway. "You should be running at least three times a week." Our 12-week plan assumes that you've covered 20 to 30 kilometres a week consistently for at least four weeks, including a long run of 10km or more. "The best programmes feature gradual increases in distance," says Hal Higdon, coach and author of Hal Higdon's HalfMarathon Training.
Go long
هذه القصة مأخوذة من طبعة March / April 2024 من Runner's World SA.
ابدأ النسخة التجريبية المجانية من Magzter GOLD لمدة 7 أيام للوصول إلى آلاف القصص المتميزة المنسقة وأكثر من 9,000 مجلة وصحيفة.
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هذه القصة مأخوذة من طبعة March / April 2024 من Runner's World SA.
ابدأ النسخة التجريبية المجانية من Magzter GOLD لمدة 7 أيام للوصول إلى آلاف القصص المتميزة المنسقة وأكثر من 9,000 مجلة وصحيفة.
بالفعل مشترك? تسجيل الدخول
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