Recent Posts
My First Half Marathon
MxBPsy
No.2016
Hello Bhachads, im planning to participate in a half marathon (21.1 kilometres) on 12th april.
some intro
>18yo
>have done around 2-3 5k's in 6 months.
>no other stats
how do i train for it.
i really want to win (i know thats unlikely)
gib me tips, how often should i run- i have around 15 days in my hands.
do i go zone 2 daily or long distance (10k+) every 3 days?
any kind of help would be appreciated.
rFMTlc
No.2017
Focus on zone 2, this Saturday 8k, next week / Wednesday 12k and next Saturday 16k. Have one day both weeks for threshold runs - run hard (7/10 effort) 5-6km in between as you’re used to it already.
Do 15 mins bodyweight strength drill circuits everyday.
Eat 1 beetroot everyday.
The main challenge will be to mentally keep going for that long, but 21k is easy. Nothing to worry about.
m8CqKz
No.2018
>>2017
arigato sirs.
may i know who you are, like do you run often
>this sat 8k
bet.
>do bodyweight training
like what sirs, i weigh 53kgs and im 5'7+
>21k is easy.
haha hope so, ill plug on some music and keep going.
have you ever done any marathons?
>shoes
what about them
im very worried as i dont own a pair, i plan to buy redtapes <2000 INR shoes.
ill attach picrel
reviews were pretty okay + this is going to be my 1st pair so everythings top tier for me kekek
rFMTlc
No.2019
I run three days a week since last few years. I’ve done 5 HMs and two trail runs for about 30k. My first HM was unprepared and it scared me but it actually isn’t once you start running.
I’m currently training for a full Marathon as I don’t get much time to do long runs very often.
The difference between a 10k and anything above 20k for someone who’s not particularly trained for HM is pushing too hard. You can get away with a 10k if you push hard pace faster etc.
But if you do that in a 20k high chances you’ll hit the wall.
So focus on aerobic fitness this time but keep the last few kms for pushing through and giving all you’ve got. Negative splits will give you the confidence and this is where training at threshold helps. But don’t do threshold beyond 5-6k else you’ll take long time to recover and you can’t waste your days.
Workout - regular plank, side plank, Copenhagen holds, banded lateral walks. Basically anything that trains your lateral movements. For ankles and calves do pogo jumps or skips. For knees do wall sit for 30 sec in between whenever you get time. Overall mountain climber is another excellent stability move.
Shoes - buy a 1-1.5k decathlon shoe. That should suffice as well.
Music- I would suggest you don’t listen to music. Just stay with your breath and let your body focus on terrain. Take the down slope and speed up whenever you can.
I didn’t have a Garmin when I ran my first HM so my idea of being in zone 2 was essentially being able to hum a tune.
Also try not to stop after 17k. Grab a bottle of water from an aid station and just try to keep moving for the last 5km. Your last two should be the fastest.
