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Half-Marathon runner training plan in 1h30

Posted by Jean Baptiste on

Half-Marathon runner training plan in 1h30

The Half Marathon is not a difficult distance, but it is not the easiest to manage either. It's a bit like the 800 meters in athletics, a long sprint outing, where you have to be able to combine a good body with interesting explosiveness to be able to run fast. There are possibly more accelerations, the race is more rhythmic, and being in difficulty on a bump for example will pay off much more in a 1h30 race.

Below is a semi-plan proposal, to be adapted as always according to your real objective, and your own feelings.

We start with 3 weeks of development:

Week 1

VMA

7 series 4 min at 14 km/h . Recovery: 1 min 30 sec between each set while walking or jogging.

Fundamental Endurance

Jogging from 45 minutes to 1 hour, easy pace

Long Outing

Long outing of 1h05 at 70-75% FCM (pace around 4'34/km or speed of 13.13 km/h) including 20 minutes at semi pace 14 km/h

Fundamental Endurance

1 hour jogging, easy pace

The products we recommend to improve your performance during each outing:

Before each session, take Stimium® PreWorkOut Max (2 spoons to dilute in a shaker or a large glass of water), It will help you improve your muscle work and resistance to effort capabilities. (You should see the effects in week3)

During the long outing, take 1 Stimium® Pro-Nrj gum every 5 km, it will give you energy and resistance against mental fatigue. (This allows you to test them before the race)

Immediately after each session, take Stimium® [C] Whey ( 1 measuring spoon to be diluted in a large glass of water or milk), it will allow you to rebuild or consolidate your muscle mass. On the evening of the split and long outing, take 1 dose of Stimium® [C] Whey again . In 1 hour 30 minutes, following the split session and the long outing, also take Stimium® Rgn3 Reload (1 measuring spoon in a large glass of water) , it will allow you to replenish your glycogen, vitamin and mineral reserves.

If you have some cramps, take 2 sticks of Stimium® Mc3 after your outings and 2 in the evening. Continue for 2, 3 days.

Week 2

VMA

5 series 6 min at 12 km/h . Recovery: 1 min 45 sec between each set while walking or jogging.

Fundamental Endurance

1 hour jogging, easy pace

Long Outing

Long outing of 1h10 at 70-75% FCM (pace around 4'34/km or speed of 13.13 km/h) including 20 minutes at semi pace 14 km/h

Fundamental Endurance

1 hour jogging, easy pace

And don't forget the products we recommend for your outings:

Before each session, Stimium® PreWorkOut Max (2 spoons diluted in a shaker or a large glass of water) to improve your muscle work and resistance to exercise capabilities.

During the long outing, take 1 Stimium® Pro-Nrj gum every 5 km, for energy and against fatigue.

Immediately after each session, take Stimium® [C] Whey ( 1 measuring spoon diluted in a large glass of water or milk), to rebuild your muscle mass. On the evening of the split and long outing, take 1 dose of Stimium® [C] Whey again . In 1 hour 30 minutes, which follows the split session and the long outing, also take Stimium® Rgn3 Reload (1 measuring spoon in a large glass of water) , to replenish your glycogen, vitamin and mineral reserves.

In case of cramps or muscle pain, 2 sticks of Stimium® Mc3 after your outings and 2 in the evening to facilitate recovery. Continue for 2, 3 days.

Week 3

VMA

4 sets 8 min at 14 km/h . Recovery: 2 min between each set while walking or jogging.

Fundamental Endurance

1 hour jogging, easy pace

Long Outing

Long outing of 1h15 at 70-75% FCM (pace around 4'34/km or speed of 13.13 km/h) including 25 minutes at semi pace 14 km/h

Fundamental Endurance

1 hour jogging, easy pace

 

And don't forget the products we recommend for your outings:

Before each session, Stimium® PreWorkOut Max (2 spoons diluted in a shaker or a large glass of water). You should start to feel the first effects.

During the long outing, take 1 Stimium® Pro-Nrj rubber every 5 km,

Immediately after each session, Stimium® [C] Whey ( 1 measuring spoon to be diluted in a large glass of water or milk), and an additional dose, in the evening of interval sessions and long outings . And don't forget, in 1 hour 30 minutes following the split session and long outing, also take Stimium® Rgn3 Reload (1 measuring spoon in a large glass of water) ,

In case of cramps or muscle pain, 2 sticks of Stimium® Mc3 after your outings and 2 in the evening. Continue for 2, 3 days.

Then, 1 week of recovery:

Week 4

VMA

7 series 4 min at 14 km/h . Recovery: 1 min 30 sec between each set while walking or jogging.

Fundamental Endurance

1 hour jogging, easy pace

Long Outing

Long outing of 1 hour at 70-75% FCM (pace around 4'34/km or speed of 13.13 km/h) including 15 minutes at semi pace 14 km/h

And don't forget the products we recommend for your outings:

Before each session, Stimium® PreWorkOut Max

During the long outing, Stimium® Pro-Nrj .

Immediately after each session, Stimium® [C] Whey and an additional dose in the evening . In 1 hour 30 minutes, following the Stimium® Rgn3 Reload sessions

In case of cramps or muscle pain Stimium® Mc3 after .

We loose nothing!! 3 weeks Half-marathon pace work:

Week 5

VMA

3 series 12 min at 12 km/h . Recovery: 2 min 15 sec between each set while walking or jogging.

Fundamental Endurance

1 hour jogging, easy pace

Long Outing

Long outing of 1h20 at 70-75% FCM (pace around 4'34/km or speed of 13.13 km/h) including 35 minutes at semi pace 14 km/h

Fundamental Endurance

1 hour jogging, easy pace

And don't forget the products we recommend for your outings:

Before each session, Stimium® PreWorkOut Max

During the long outing, Stimium® Pro-Nrj .

Immediately after each session, Stimium® [C] Whey . The evening of the split, the PPG and the long outing ,. Stimium® [C] Whey In 1 hour 30 minutes, which follows the interval session, PPG and the long outing, also take Stimium® Rgn3 Reload

In case of cramps or muscle pain Stimium® Mc3 after .

Week 6

VMA

2 series 20 min at 14 km/h . Recovery: 2 min 30 sec between each set while walking or jogging.

Fundamental Endurance

1 hour jogging, easy pace

Long Outing

Long outing of 1h25 at 70-75% FCM (pace around 4.34/km or speed of 13.13 km/h) including 35 minutes at semi pace 14 km/h

Fundamental Endurance

1 hour jogging, easy pace

And for a more effective workout, the products we recommend for your outings:

Before each session, Stimium® PreWorkOut Max

During the long outing, Stimium® Boost (you will take it in the 2nd part of the semi race and it is preferable to test your products before)

Immediately after each session, Stimium® [C] Whey . In the evening of the split and long outing, Stimium® [C] Whey . In 1 hour 30 minutes, which follows the split session and the long outing, also take Stimium® Rgn3 Reload .

In case of cramps or muscle pain Stimium® Mc3 after .

Week 7

VMA

7 series 4 min at 14 km/h . Recovery: 1 min 30 sec between each set while walking or jogging.

Fundamental Endurance

1 hour jogging, easy pace

Long Outing

Long outing of 1h35 at 70-75% FCM (pace around 4.34/km or speed of 13.13 km/h) including 35 minutes at semi pace 14 km/h

Fundamental Endurance

1 hour jogging, easy pace

And to complete your training, the products we recommend for your outings:

Before the interval session, Stimium® PreWorkOut Max and before the long outing Stimium® Pro- Nrj Caps (4 capsules 30 min before the race), this product aims to give you a big boost and reduce the formation of lactic acid).

During the long outing, Stimium® Boost .

Immediately after each session and in the evening, Stimium® [C] Whey . In 1.5 hours following each session, also take Stimium® Rgn3 Reload .

In case of cramps or muscle pain Stimium® Mc3 after .

And finally, competition week:

Week 8

Fundamental Endurance

Long outing of 40 min at 70-75% FCM (pace around 4' 34/km or speed of 13.13 km/h) including 15 minutes at semi pace 14 km/h

Fundamental Endurance

Long outing of 30 min at 70-75% FCM (pace around 4.34/km or speed of 13.13 km/h) including 10 minutes at semi pace 14 km/h

Competition

Half marathon

And our product advice:

Before the fundamental endurance session, Stimium® PreWorkOut Max ,

On the day of the marathon, 30 minutes before the start, 4 capsules of Stimium® Pro-Nrj Caps and 1 stick of Stimium® Mc3 .

During the marathon, Stimium® Pro-Nrj , Stimium® Boost and Stimium® Mc3 .

Immediately after , Stimium® Iso Carb and Stimium® Mc3 . In 1 hour 30 minutes, which follows the marathon, Stimium® Rgn3 Reload .

In case of cramps or muscle pain Stimium® Mc3 after and as a treatment for 7 days.

Advice on the plan

It is important to know your running pace (10km and half) in order to work on the right tempos during the sessions. For a goal of 1h30, your VMA should be around 18 km/h, pace of 4'34/km, speed of 14 km/h . It is important to take a test to determine your exact VMA.

Having a few 10Km under your belt is important.

I offer 1 long outing per week. The experience acquired on these outings will be very useful in managing long-term efforts and in particular working on water or carbohydrate supplies during the race. Why not take the opportunity to test your gels and energy drinks.

In addition, it is important to get used to long outings of 1h15 .

Outfit tips

On the big day, you must be well equipped, that is to say, have clothing adapted to the effort of the semi and the weather conditions.

I advise :

- A breathable tank top or short-sleeved or sleeveless t-shirt

- Shorts or bib shorts

- Socks adapted to the effort

- In case of heat: Cap and glasses

- In cold weather: a hat, gloves, a scarf or neck warmer, a breathable or even thermal long-sleeved t-shirt. Arm warmers can also be useful if the weather is changeable.

Your clothing should promote ventilation and breathability. Test all your clothing and accessories before the race, to track down the smallest element such as sewing, closure, size, friction, etc.

Tips on D-Day

On the day of the semi, do not go faster than your goal. And this even if the sensations are good. Your only goal is to try to save yourself as much as possible until you approach the last 5 kilometers. The semi only really starts after the 16th kilometer!!!

Nutrition Strategy:

3 fundamentals during preparation:

- Anticipate: Strengthen your healthy lifestyle . This requires quality nutrition and a good night's sleep , especially during the last days before the half-marathon to “recharge the batteries”. In particular, to manage stress and sleep, you can try Stimium® Ashwagandha , which is the most powerful natural stress reliever.

- Restore : Drink regularly throughout the day to eliminate waste produced by the body. Several days of rest are necessary (3 to 4 weeks). Do alternative activities such as cycling or swimming . You will be able to relax without completely neglecting your aching lower limbs.

- Leave: Balanced meals : whole grain products, pulses, starchy vegetables, fruits and vegetables, and good quality proteins (white meats, fish, eggs, etc.).

And of course Stimium products throughout the preparation, during the race and during recovery.

In preparation, before each outing, Stimium® PreWorkOut Max to improve resistance to exercise. To train your mind, push your limits, and have psychological preparation that matches your physical preparation, it is strongly recommended to take Stimium® Bacopa 15 days before, at the rate of one capsule per day. Our Bacopa will help you improve your concentration, your motivation allowing you to intensify your efforts and will act on your ability to process information.

Stimium® Pro-Nrj Caps , 30 min before the start for a big boost throughout the race.

Stimium® Boost and Stimium® Pro-Nrj Erasers for immediate energy and concentration before and during the race.

Whey Stimium® [C] Whey , Stimium® Iso Hwy or Stimium® VegPro to maintain a good protein intake sustainably during the training phase.

Stimium® Mc3 or Stimium® Mc3 powder to reduce the risk of cramps, and as a treatment after the half-marathon.

Stimium® Rgn3 Reload or Stimium® Rgn3 Clean-Up to replenish vitamins and minerals after exercise.

Stimium® Iso Carb , after the marathon to replenish these glycogen and protein sources.

Possibly Stimium GABA and or Stimium OMG to support good cardiac functioning. As well as a treatment before the race, Stimium Vital LLR is the ultimate product, a combination of vitamins, minerals, ginseng and tribulus with progressive release in the body for a longer effect and without side effects

And finally, Stimium® Joint Flex as a treatment to avoid joint problems, during your biggest training sessions, to prevent any joint or cartilage problems.

If you have reached the end of this article, you are probably saying to yourself… that it is not that simple to properly prepare for a half marathon to arrive in less than 1h30! The adrenaline in the starting airlock, the atmosphere during the race, and the satisfaction of finishing a half-marathon in 1h30 or less, it's really just the best! It's up to you to play (and run)! Be careful...significant risk...of wanting to do a marathon afterwards, or perhaps, of leaving the asphalt to start trail running!!

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The Half Marathon is not a difficult distance, but it is not the easiest to manage either. It's a bit like the 800 meters in athletics, a long sprint outing, where you have to be...

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