Endurance objectives: In eight weeks to half marathon
Formerly a student Pascal went much later, far too little. After 8 weeks of endurance training he grabs now even a half-marathon. Its 21 Tips for 21 km
Our working student Pascal Polosek (22) took the stamina within 8 weeks for a half marathon again:
I've done it, signed up to a half marathon. So am I holding up the motivation for the next 8 weeks.
For my only previous half marathon I have 1:59 hours needed. Now I want to be faster. Whether this will work? Since I'm running max 2 times a week.
Sports editor Henning Lenertz, ambitious marathon and ultra runners, drop me a training plan - under www.RunnersWorld.de you can find a variety of them.
Week 3 to 4 units of the plan hums to me. The main unit is the long, slow run over 70 to 100 minutes. A hard tempo run (continuous operation or intervals) and 2 loose units are still added.
As early as the first unit I realize that it is difficult for me to keep me pretending to the pulse, Pace and distance. I run too fast, I quickly out of breath. Henning recommended me a GPS clock that also plays music.
Music alone does not always help to motivate yourself. That's why I run from now lunch with colleagues at the weekend with a buddy.
To grab the 1:50 hours on end, I must complete in 5:12 minutes in the race every kilometer. After 3 weeks, I can do that no more than 4 kilometers. Henning thinks it will come.
And there he is again, the pain in his right knee! One of the reasons why I ran in recent years fewer and fewer. But Henning calms me: A pinch here, a jump-off there, that is normal when you suddenly increased his workload; as long as it does not get worse and the pain disappears in everyday life, is usually all right. It gets better.
I buy a second pair of running shoes, a tip from Henning. With only a pair of overburdening foot and supporting muscles on one side.
After 5 weeks, it's serious then 10 kilometers in the race pace (5:14 minutes per kilometer) are pending. I pack it tight. How should I soon run 11 more?
In the last 4 weeks I have become faster at intervals. For long runs I run with the same pulse much faster now.
purely shoveling carbohydrates
The race day. As a professional, I futtere many carbohydrates for days to fill the memory. Since the race only starts at 18 o'clock, there's now a good breakfast and 4 hours before the start again a light snack.
tie double knots
About 20 minutes before the race I run me 10 minutes easy warm - as my shoelaces goes on. Luckily me that does not happen in competition. To it!
Roll up body
I want the first half slow down. I need exactly 52:22 minutes for the 10 kilometers.
My watch has GPS, and I trust in the Pace display. A mistake. At the 10 km mark I'm 40 seconds behind the plan. Had I oriented myself merely to the kilometer signs!
take away food
I feel good and verdrücke a gel, so I do not later still fall into a hole, like it happened to me on my first half marathon. Tip: try the training if the stomach tolerate that stuff when running.
I'm going faster and get a runner. That pushes, but I do not exaggerate it and stick to my pulse area. At kilometer 18 I'm 2.5 minutes ahead of time.
begin final sprint
Legs and head are totally empty when I cross the 20-kilometer mark. I cut it all out and walk about a 4: 50-Pace.
Final corner, 150 meters from the target, burn my muscles. Crossing the line I smile for the finisher photo, even if everything hurts me violently.
Do not stop! With the medal around his neck, I plunder the target board - non-alcoholic beer and fruit. For the muscles there is a protein bar.
out jogging lactate
Very slowly I run out for 10 minutes stretching my head, launch runners who finish the race - and just enjoy the atmosphere.
"Devastated? Not at all! After 8 weeks of training I enjoy here only my top target time during an evening Half Marathon "
I never thought, after just 8 weeks of training a 1:46:50 to run - especially because the first few weeks were so tough. But thanks to the structured training progress was very gradually. Before the next race, I think the shape with three runs per week.
8 weeks Half Marathon plan with a finish time under 1:50 hours
|1 week||rest day||40 min. Loose||rest day||6x400 intervals in 1:45||rest day||45 min. Loose||75 min. Slow|
|2 weeks||rest day||rest day||50 min. Loose||rest day||45 min. Loose||rest day||80 min. Slow|
|3 week||Ruhtetag||6x800 intervals in 3:35||rest day||60 min. Loose||rest day||45 min. Loose||80 min. Slow|
|4th week||rest day||Tempo 10 Km in 5:14||rest day||60 min. Loose||rest day||30 min. + 15 min easy. At racing speed||90 min. Slow|
|5th week||rest day||8x400 intervals in 1:45||rest day||60 min. Loose||rest day||30 min. + 15 min easy. At racing speed||Test run / competition 10 Km|
|6th week||rest day||8x400 intervals in 1:45||rest day||60 min. Loose||rest day||30 min. + 3 loose increase||100 min. Slowly|
|7th week||rest day||3x2000 intervals in 9:00||rest day||60 min. Loose||rest day||45 min. + 3 loose increase||60 min. + 10 min slowly. Race-pace in 5:14|
|8th week||rest day||30 min. Loose||6 Km competition Tempo (5:14)||30 min. Loose||rest day||20 min. + 3 slowly increases||Half marathon race in 1:50 (Pace 5:14)|
The terms and proper heart rate zones for your running training
|Slower endurance||Pulse approximately 70-75 percent of the maximum heart rate|
|Quiet endurance||Pulse approximately 75-80 percent of the maximum heart rate|
|Easy continuous run||Pulse approximately 80-85 percent of the maximum heart rate|
|Spacious endurance||Pulse about 85 to 88 percent of maximum heart rate|
|fartlek||Changing pace for various lengths of sections. The rotor determined pace and length of the loads themselves|
|Fast||Pulse about 90 to 94 percent of maximum heart rate|
|race pace||Pace you can run under normal conditions in a competition|
|increase||Run over a distance of 80 to 100 meters, in which the speed is continuously increased from the toes to the Sprint|