Is running a 10 km no longer a challenge for you? Are you used to the distance and would you like to compete at a longer distance? Why not try a half marathon? Don't worry, 21.1 km is perfectly accessible! So how do you go from 10k to half marathon? We tell you everything!
A revolution in training?
To succeed in your 10 km, you certainly follow a classic training plan. What does that mean ? You train, on average, 4 times a week according to the following schedule:
- To improve your basic endurance, you practice slow jogging for 1 hour.
- To increase your speed, you do a split session on the track.
- To achieve the pace you want, you have added a specific 10 km outing to your plan.
- You have a long outing of 1 hour 10 minutes to 1 hour 30 minutes.
Rest assured, to prepare for a half marathon, you will keep the basics of this training. No revolutionary changes, just adjustments!
To be perfectly clear, you will keep the slow jogging session in your training program. It is important because it is thanks to it that you actively recover. You will also keep your split session. For what ? The work of the VMA is essential, whatever distance you are aiming for.
You will, however, have to adapt your work to a specific pace. How to do ? Run between 80 and 90% of your VMA or between 0.5 and 1 km/h slower than for the 10 km. The purpose of such a session? You will learn to be thrifty ! Don't go any faster, it won't do you any good!
Your long outing will lengthen slightly. Allow 1 hour 30 minutes to 1 hour 45 minutes to really progress. Going further will be useless and of no interest for a half marathon!
As you can see, going from 10 km to a half marathon is ultimately not very complicated. However, pay attention to one detail: managing your energy!
Bringing energy: the importance of refueling and nutrition
If refueling is not really of interest for a 10 km, it is essential over a longer distance . Indeed, it is estimated that beyond 1 hour 15 minutes of effort, it is necessary to provide the body with approximately 60 grams of carbohydrates per hour of running to maintain maximum energy efficiency. And this is why we at Stimium developed our Stimium® Boost and Stimium® Pro-Nrj rubbers. We advise you to test them during your training.
It is, in fact, very unpleasant to realize, during the race, that the product you have chosen is not suitable or causes gastric problems. When to test them? The weekly long outing is the ideal time to carry out these tests .
Fueling is important for energy, but so is diet. You certainly know that a good race depends, in large part, on how you have nourished your body during the weeks preceding it. The longer the distance, the more true!
One of the essential elements for success is breakfast before exercise. Here too, to avoid unpleasant surprises, we advise you to test your different options during the weeks preceding your half-marathon.
Also watch your reactions ! How does your body cope with your pre- or post-race meals. Which foods do you tolerate best, which ones do you reject? Make lists! The better you know yourself, the more successful you are!
Running a half marathon is within your reach! If you already train regularly for 10 km, it will only take a few adjustments to make you efficient for the 21.1 km. Improving your VMA and your speed, working on your endurance are solid foundations. You then need to learn how to manage fueling, essential for a semi, and rethink your pre- and post-race diet according to the performance you want to achieve.
