Hello everyone, I am a horse running, I am going to run my half-marathon once on January 15, 2023, and strive to run within 1:40. In order to achieve this goal, I have formulated a 6-week half-marathon training plan, as shown in the table:
After the training plan was released, some enthusiastic runners commented that "the aerobic running is not enough, and the lactate threshold runs are less, and strength training should be increased." See the screenshot below:
These runners are experts, and they hit the comments, thank you!
I have replied to all the comments from runners one by one. In fact, my training plan has a prerequisite, as shown in the screenshot below:
If there is no such prerequisite, my training plan has great flaws: short preparation period, lack of basic training stage, less aerobic training, high intensity, and high probability of injury.
To be honest, if I had no previous foundation, I wouldn’t dare to practice this training plan. After all, for us amateur runners, safety is always the first priority. Once the
training plan is available, you must train according to the plan carefully. Now, the first week of training will be over soon. Let’s give a brief summary of the first week of training.
First week (12.5~12.11) Training Review
The first week was trained 4 times according to the training plan. The specific situation is as follows:
12.6 Tuesday
Training plan: 7 kilometers of pace running.
actual training: run at pace 7 kilometers, average pace 4'56", average heart rate 160, maximum heart rate 167.
training result: complete the training task, but fail to meet the speed (4'40'~4'50') requirements, slow down.
12.7 Wednesday
training plan: run at 3 kilometers + 4 kilometers lactate threshold running at 10 kilometers.
actual training: run at 8 kilometers, run at 3 kilometers in front easily. 4 kilometers lactate threshold run at 4 kilometers in the middle, average pace 4'27", average heart rate 168, maximum heart rate 176. Run easily 1 km behind.
Training result: Complete the training task, but the heart rate is relatively high.
12.9 Friday
Training plan: 3 kilometers easy running + 4x600 meters interval running + 1 kilometers easy running.
Actual training: The training is recorded in two times, and the first 3 kilometers are easy to run. After running, open the "HIIT Intermittent Run Course" that comes with the watch, run intervals, 4 groups, each group runs for 3 minutes, and jogs for 2 minutes during intervals. The intermittent running paces are 3'30", 4'08", 4'00" and 4'01", respectively, with a maximum heart rate of 179 and an average heart rate of 167. The pace was a bit unstable during the intervals, which was quite difficult, but I still persisted.
Training result: The training process is very difficult, and the training task is completed.
12.11 Sunday:
Training plan: 15 km LSD interspersed with 5x200 meters sprint running
actual training: The training was recorded in two times. The front LSD ran around a big lap, ran 17 kilometers, with a maximum heart rate of 146, an average heart rate of 138, and an average pace of 5'39". The 5×200 meters sprint behind
was running in the running field, and the running field was 200 meters per lap, which was easy to control the distance. 5 groups of 200 meters ran down, panting, feeling that their thigh strength was not enough, and the pace was around 3'30-3'40'.
Training result: Complete the training task.
Week 1 (12.5-12.11) Training Summary
(1) All training plans this week were achieved;
(2) except for the pace running on Tuesday on 12.6 that did not meet the pace requirements, everything else was achieved;
(3) The intensity of interval running and sprint running training is large, so the intensity should be reduced slightly. The interval running pace is between 4'00' and 4'10', and the sprint running pace is between 3'40' and 3'50'.
Week 2 (12.12-12.18) Training plan
(1) Implement the second week training plan according to the "Advanced Runners 6-week Half Horse Training Plan";
(2) Various training methods are trained with reference to the heart rate and pace in the table below;
(3) Carry out core strength training during running and rest .
(4) Always pay attention to your physical feelings, safety is the first priority.
