With this training you can run a half marathon in 1h30, or 14 km/h or 4 min 17 seconds/km.
You run regularly and have already participated in different types of races or competitions. You now want to set yourself a goal of time over a given distance and complete a half-marathon. With this training, you should reach your goal if you can identify your starting ability (i.e. you have already completed a 10Km in 45/50 minutes or a half-marathon in 1h40/45 for example).
Once you start this program, make sure to clearly identify your goal and that it is compatible with your lifestyle and capabilities. This program revolves around a routine of 4 different themed sessions; you will have an easy aerobics session, followed by an interval session, then a long endurance session, and finally a session of threshold to test your limits, (but centered around your rhythm and race pace). Before starting this program, be sure to choose your equipment and especially your shoes. Take care to carry out regular stretching and possibly consult a physiotherapist to maximise recovery or to prevent possible injury. Keep a bottle of water handy; hydration is the most important part of your preparation. Also be sure to do a session every other day such as Tuesday, Thursday, Saturday. For the last week make it Monday, tuesday, thursday and saturday. Now over to you, GOOD LUCK.
