2019 new tips for half marathon training schedule

half marathon training schedule basic 2019 

Half Marathon is 13.1 miles and usually happens with a specific training program. Runners can use a program that demands four to six workouts per week, but there are times when you can only half marathon training schedule run three days per week. Walking for only three days per week has many benefits, in which there are many advantages in addition to providing additional time for injuries and overtrinting, strength training workout or entertaining game. Even if your schedule limits your training to three days per week, you can still cross the finish line of your next half marathon.

Time period (half marathon training schedule 2019)

By training only three days per week, the entire length of the half marathon training program should last for at least 12 to 16 weeks. This extended time limit allows for enough time to optimize your body and prepare your body for the physical challenges of the race. Each week will progress gradually to prepare your mind and body on the races, but will also develop a pattern to walk healthy.


half marathon training schedule full knowledge 

Intensity

Intensity is the primary factor in the three-day training program. During each week, each exercise has a specific focus and goal, with speed exercises, tempo runs and long races. Speed ​​workouts include small, high-intensity intervals, such as 400, 800 meters runs, while tempo runs in the race of three to five miles, focusing on the speed of your goal. The long run ends at the end of the week and it covers about eight to 12 miles.
half marathon training schedule

Progress

The first two to three weeks of half marathon training program are designed to form the basis for the remaining program. Each workout progresses in intensity and total profit. For example, in the first few weeks, you can join approximately 20 miles per week, adding two to three miles until reaching approximately 30 miles per week. The program takes place two or three weeks before the race, and then starts falling down so that you get completely cured for the race.

strength training

Adding strength training to one to two days can complement your ongoing workouts for better performance and overall fitness. You can mix strength training workouts in ongoing workouts or supplement workouts in alternative days. Use functional exercises that include many muscle groups such as squat, deadlift and lungs for the lower body and pullups, pushups and presses for the upper body.

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