The half-marathon remains a distance that is still accessible without being an overtrained road convict! From beginners who want to challenge themselves after their first 10 km, to experienced runners looking for performance, including apprentice marathon runners, it is not that complicated to complete their 21.1 km, knowing that the most successful important, will lie in the pleasure you will have had in running this race surrounded by many strangers, who will have run the same distance, but not necessarily in the same way as you.
Remember that when you start doing your first races, you risk “escalation”. After one or two 10km, you will probably start on a semi, then after the 1h45 that you will have reached on said semi, you will say to yourself that this performance gives you your marathon potential, and you will start to look at the races available on the queen distance, it will run through your head...and you will probably break down and take the plunge, in short, it's a hellish spiral 😊 ! Obviously, if you have to set yourself goals, they will depend on your experience as a runner, the way you train, your fuel, your athletic potential, we are not all equal in our ability to run fast and long, it's a done, but we all have the possibility of improving our performance, especially when we are not among the very best (because obviously, the more we perform, the more time saving becomes difficult to achieve).
Running performance is based on several factors. (1) Power obviously, it is in particular aerobic power which will be developed through the VMA sessions. In addition to this first “power” component, it is (2) aerobic endurance that we will work on in the EMA sessions (less known than the VMA, the maximum aerobic endurance for EMA is the speed corresponding to the largest possible fraction of use of the VMA, depending on the duration of the effort – if we must simplify, the EMA is what makes you run fast... for a long time.). Finally, the 3rd perimeter, (3) efficiency is the energy cost of the stride, which we will be able to improve during specific sessions – having a wider and more frequent stride for the same energy expenditure (a little like his colleague who takes one stride when we do 2!).
To achieve a performance in a half-marathon you need a real training plan, and include competition-style sessions in your preparation, lasting 45 minutes to 1 hour minimum. But it is also necessary to include EMA sessions at intensities between 80% and 85% of the VMA depending on the endurance index and finally VMA sessions at 95-105%. These fairly extensive training sessions must be supplemented by recovery jogging between each session, from 8-9 to 10-11 km/h. Depending on the number of days available to you, all we have to do is put together your own training plan! Remember that the plans you find like...ours at Stimium are provided for information purposes only, you must adapt your program to your schedule, your abilities, and your objectives.
For the majority of runners, running a half-marathon means undertaking a duration of effort that ranges from 1h30 to 2h30, so you will have to devote at least one training session per week to running for a long time to learn how to master such a duration, ideally with a training plan spanning 6 to 7 weeks. Be careful, it is not a question of launching without thought into outings of a duration equivalent to your objective from the start and therefore doing a half-marathon per week, the gradual increase in power is absolutely necessary, at the risk to become disgusted very quickly, or even to hurt yourself. We recommend increasing the training load little by little, starting from benchmarks that you have mastered (for example your usual 10km route in 1 hour, then extend your weekly outing by 5 to 10 minutes, to reach after 3 weeks at 1h15h of journey You will see that what seemed inaccessible not so long ago, will very soon no longer really be. The ideal will finally be to coincide the final long outing with the last hard week of the plan. training, ideally between D-7 and D-4 before the race (so the last outing not after Wednesday, at most on Thursday).
On this final stretch of your training plan, it will be important to repeat your scales. This last long outing, necessary to better enable you to run for a long time without difficulty, must be completed by a session where you will have to memorize the pace of your race and your objective. For example, if you are aiming for 2 hours to complete the distance, your target speed is 10.5 km/h, and it is this pace that you must repeat conscientiously. To improve your performance at this tempo that you must target, you must be as economical as possible. To achieve this, use your GPS watch, we all have one now, it's true that in the preparation phases, this gadget ultimately becomes very practical. If possible, on a route that you do not necessarily know, try to do a bike ride the day before over the 21km of the race, to understand the difficulties (hills and false flats) and to keep your legs alert.
Below we offer you a training program based on your goals.
| OBJECTIVE
|
Week 1
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Week 2
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Week 3
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Week 4
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Week 5
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Week 6
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Week 7
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| 2h15
|
7x7'
(rec:1"15)
|
5x10'
(rec:1"20)
|
4x14'
(rec:1"25)
|
7x7'
(rec:1"15)
|
3x20'
(rec:1"30)
|
2x35'
(rec:1"30)
|
2x40'
(rec:1"30)
|
| 2:00 |
7x6'
(rec:1"15)
|
5x9'
(rec:1"20)
|
4x12'
(rec:1"25)
|
7x6'
(rec:1"15)
|
3x15'
(rec:1"30)
|
3x18'
(rec:1"30)
|
2x30'
(rec:1"30)
|
| 1h45 |
7x5'
(rec:1"15)
|
5x8'
(rec:1"20)
|
4x10'
(rec:1"25)
|
7x5'
(rec:1"15)
|
3x12'
(rec:1"30)
|
3x15'
(rec:1"30)
|
2x25'
(rec:1"30)
|
| 1h30 |
7x4'
(rec:1"15)
|
5x6'
(rec:1"15)
|
4x8'
(rec:1"20)
|
7x4'
(rec:1"15)
|
3x10'
(rec:1"25)
|
3x12'
(rec:1"30)
|
2x20'
(rec:1"30)
|
To complete this standard training program, we recommend the following nutritional monitoring:
Week 8
before the race
|
Preparation: Stimium® PreWorkOut Max to improve resistance to exercise and prepare the body for muscle strengthening loads 1 hour before each session, always before the session a small sip of hydration with Stimium Boost Powder for a complete recharge of essential nutrients.
If you feel a little difficulty in the cardio part, do not hesitate to take Stimium GABA and/or Stimium OMG over 30 days which can help you progress in this aspect which could not be more important!
During the session, we simply recommend our Stimium® Boost Erasers .
After the session, we recommend Stimium® Mc3 to reduce the risk of cramps, and combat muscle fatigue, Stimium® Rgn3 Reload or Stimium® Rgn3 Clean-Up to replenish vitamins and minerals and finally our Stimium® Iso Carb Mix , to replenish these glycogen and protein sources.
For maintenance, we already advise you to take Stimium Vital LLR as a vitamin cure (1 three-layer tablet per day in the morning) and ideally Stimium Bacopa to already begin to train your brain to accept the loads of work to come.
|
Week 7
before the race
|
Preparation: Stimium® PreWorkOut Max always to improve resistance to exercise and prepare the body for muscle strengthening loads 1 hour before each session, and always before the session a small sip of hydration with Stimium Boost Powder for a complete recharge of essential nutrients .
If this second full week of training is hard to bear, we always advise you to take Stimium® Mc3 powder before your training, this will reduce muscle fatigue and better oxygenate your muscles.
During the session, we simply recommend our Stimium® Boost Erasers .
After the session, we recommend Stimium® Mc3 to reduce the risk of cramps, and combat muscle fatigue, Stimium® Rgn3 Reload or Stimium® Rgn3 Clean-Up to replenish vitamins and minerals and finally our Stimium® Iso Carb Mix , to replenish these glycogen and protein sources. For maintenance, we already advise you to take Stimium Vital LLR as a vitamin cure (1 three-layer tablet per day in the morning) and ideally Stimium Bacopa to already begin to train your brain to accept the loads of work to come.
|
Week 6
before the race
|
Preparation: Continue your course of Stimium® PreWorkOut Max , you should feel the effects on resistance to exercise as well as muscle strengthening, always 1 hour before each session, and always before the session a small sip of hydration with Stimium Boost Powder for a complete recharge of essential nutrients.
If this new week of training making you increase your strength is hard to bear, we always advise you to take Stimium® Mc3 powder before your training, this will normally already help you reduce muscle fatigue and better oxygenate your muscles, while you giving a boost of energy before your session.
If you feel a little difficulty in the cardio part, do not hesitate to take Stimium GABA and/or Stimium OMG over 30 days which can help you progress in this aspect which could not be more important!
During the session, we simply recommend our Stimium® Boost Gums , you can also try our Stimium® Pro-Nrj gums , always with the same aim of testing your nutrition before the D-Day, and above all not trying to make discoveries during the race. For our gums, previously gelatin-based, we have no doubt that they will suit you perfectly. Remember that chewing is a key part of avoiding digestion issues on the nutrition products you will take on race day (more on this here ).
After the session, we recommend Stimium® Mc3 to reduce the risk of cramps, and combat muscle fatigue, Stimium® Rgn3 Reload or Stimium® Rgn3 Clean-Up to replenish vitamins and minerals and finally our Stimium® Iso Carb Mix , to replenish these glycogen and protein sources. For maintenance, we already advise you to take Stimium Vital LLR as a vitamin cure (1 three-layer tablet per day in the morning) and ideally Stimium Bacopa to already begin to train your brain to accept the loads of work to come.
|
Week 5
before the race
|
Preparation: Continue your course of Stimium® PreWorkOut Max , you should feel the effects on resistance to exercise as well as muscle strengthening, always 1 hour before each session, and always before the session a small sip of hydration with Stimium Boost Powder for a complete recharge of essential nutrients. If this new week of training (the 4th of the program) is hard to bear, we always advise you to take in addition to Stimium® Mc3 powder before your training, possibly Stimium BCAA Instant , with its unique mix L-leucine L-isoleucine L- valine and L-glutamine to help muscle development and muscle recovery by reducing exercise-related fatigue - ideally at least weeks 5 and 4 before the race. If you feel a little difficulty in the cardio part, do not hesitate to take Stimium GABA and/or Stimium OMG over 30 days which can help you progress in this aspect which could not be more important! During the session, we simply recommend our Stimium® Boost Gums , you can also try our Stimium® Pro-Nrj gums , always with the same aim of testing your nutrition before the D-Day, and above all not trying to make discoveries during the race. For our gums, previously gelatin-based, we have no doubt that they will suit you perfectly. Remember that chewing is a key part of avoiding digestion issues on the nutrition products you will take on race day (more on this here ). After the session, we recommend Stimium® Mc3 to reduce the risk of cramps, and combat muscle fatigue, Stimium® Rgn3 Reload or Stimium® Rgn3 Clean-Up to replenish vitamins and minerals and finally our Stimium® Iso Carb Mix , to replenish these glycogen and protein sources. For maintenance, we already advise you to take Stimium Vital LLR as a vitamin cure (1 three-layer tablet per day in the morning) and ideally Stimium Bacopa to already begin to train your brain to accept the loads of work to come.
You are in the 4th week of training, if the legs are a little heavy, do not hesitate to consume Stimium GINGKO as a treatment , which in addition to improving circulatory functions, stimulates sports performance, via an increase in blood flow allowing a increased concentrations of nitric oxide (NO) and will help you resolve possible blood circulation problems which may in particular lead to pain, for example in the calf.
|
Week 4
before the race
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Preparation: Continue your course of Stimium® PreWorkOut Max , you should feel the effects on resistance to exercise as well as muscle strengthening, always 1 hour before each session, and always before the session a small sip of hydration with Stimium Boost Powder for a complete recharge of essential nutrients.
If this new week of training that makes you gain strength is hard to bear, we always advise you to take Stimium® Mc3 powder and/or Stimium BCAA Instant , before your training.
If you still feel a little difficulty in the cardio part, do not hesitate to take Stimium GABA and/or Stimium OMG over 30 days which can help you progress in this aspect which could not be more important!
During the session, always take Stimium® Boost Gums , or Stimium® Pro-Nrj . Remember that chewing is a key part of avoiding digestion issues on the nutrition products you will take on race day (more on this here ). Avoid combining high sugar gels and gums as much as possible so as not to risk digestive problems. Your body is now accustomed to the workload that you have imposed on it for several weeks, this is not necessarily the most opportune time to make “mixtures”!
After the session, we always recommend Stimium® Mc3 to reduce the risk of cramps and combat muscle fatigue, Stimium® Rgn3 Reload or Stimium® Rgn3 Clean-Up to rehydrate and restock vitamins and minerals and finally our Stimium® Mix Iso Carb , to replenish these glycogen and protein sources.
For maintenance, continue your course of Stimium Vital LLR and possibly Stimium Bacopa to already begin to train your brain to accept the workloads to come.
In the event that you may feel some joint, muscular or tendon stiffness, Stimium® Joint Flex as a treatment to relieve these problems may also be a relevant solution.
|
Week 3
before the race
|
Preparation: Continue your course of Stimium® PreWorkOut Max , you should feel the effects on resistance to exercise as well as muscle strengthening, always 1 hour before each session, and always before the session a small sip of hydration with Stimium Boost Powder for a complete recharge of essential nutrients.
If this new week of training that makes you gain strength is hard to bear, we always advise you to take Stimium® Mc3 powder and/or Stimium BCAA Instant , before your training.
If you still feel a little difficulty in the cardio part, do not hesitate to take Stimium GABA and/or Stimium OMG over 30 days which can help you progress in this aspect which could not be more important!
During the session, always take Stimium® Boost Gums , or Stimium® Pro-Nrj . Remember that chewing is a key part of avoiding digestion issues on the nutrition products you will take on race day (more on this here ). Avoid combining high sugar gels and gums as much as possible so as not to risk digestive problems. Your body is now accustomed to the workload that you have imposed on it for several weeks, this is not necessarily the most opportune time to make “mixtures”!
After the session, we always recommend Stimium® Mc3 to reduce the risk of cramps and combat muscle fatigue, Stimium® Rgn3 Reload or Stimium® Rgn3 Clean-Up to rehydrate and restock vitamins and minerals and finally our Stimium® Mix Iso Carb , to replenish these glycogen and protein sources.
For maintenance, continue your Stimium Vital LLR treatment and Possibly Stimium Bacopa to already start training your brain to accept the workloads to come.
In the event that you may feel some joint, muscular or tendon stiffness, Stimium® Joint Flex as a treatment to relieve these problems may also be a relevant solution.
|
Week 2
before the race
|
Preparation: Continue your Stimium® PreWorkOut Max treatment , you will normally feel the effects on your resistance to exercise with the lower body, particularly with a denser muscular structure, and always before the session, hydrate in a small sip with Stimium Boost Powder for a complete recharge of essential nutrients.
We're entering the home stretch, it's time to take care of every detail. Do not hesitate to continue your treatment before training (around 1 hour before) with Stimium® Mc3 powder and/or Stimium BCAA Instant , before your training.
You must now have good cardio, but if you feel more comfortable, obviously no contraindication to keep Stimium GABA and/or Stimium OMG , the Omega 3 Stimium doses at 1000 mg!
During these last sessions, always take Stimium® Boost Erasers , or Stimium® Pro-Nrj . Start evaluating the best times to consume them, ideally every 5/6km during a race, and more easily during the recovery phase (for example on a descent) !
After the session, we always recommend Stimium® Mc3 to reduce the risk of cramps and combat muscle fatigue, Stimium® Rgn3 Reload or Stimium® Rgn3 Clean-Up to rehydrate and restock vitamins and minerals and finally our Stimium® Mix Iso Carb , to replenish these glycogen and protein sources.
For maintenance, continue your Stimium Vital LLR treatment and Possibly Stimium Bacopa to already start training your brain to accept the workloads to come.
After these weeks of intense training, you may feel some joint, muscular or tendon stiffness. Stimium® Joint Flex as a treatment to relieve these problems can be a solution to avoid arriving in a few days in a non-optimal shape.
|
1 week
before the race
|
Preparation: Continue your Stimium® PreWorkOut Max treatment , you will normally feel the effects on your resistance to exercise with the lower body, particularly with a denser muscular structure, and always before the session, hydrate in a small sip with Stimium Boost Powder for a complete recharge of essential nutrients.
We're entering the home stretch, it's time to take care of every detail. Do not hesitate to continue your treatment before training (around 1 hour before) with Stimium® Mc3 powder and/or Stimium BCAA Instant , before your training.
You must now have good cardio, but if you feel more comfortable, obviously no contraindication to keep Stimium GABA and/or Stimium OMG , Omega 3 Stimium doses of 1000mg!
During these last sessions, always take Stimium® Boost Erasers , or Stimium® Pro-Nrj . Start evaluating the best times to consume them, ideally every 5/6km during a race, and more easily during the recovery phase (for example on a descent) !
After the session, we always recommend Stimium® Mc3 to reduce the risk of cramps and combat muscle fatigue, Stimium® Rgn3 Reload or Stimium® Rgn3 Clean-Up to rehydrate and restock vitamins and minerals and finally our Stimium® Mix Iso Carb , to replenish these glycogen and protein sources.
For maintenance, continue your Stimium Vital LLR treatment and Possibly Stimium Bacopa to already start training your brain to accept the workloads to come.
After these weeks of intense training, you may feel some joint, muscular or tendon stiffness. Stimium® Joint Flex as a treatment to relieve these problems can be a solution to avoid arriving in a few days in a non-optimal shape.
|
"The week
before the race
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Preparation: We are on a week of maintenance, except for the last big session to be scheduled between Sunday and Wednesday where you can simply take 1 hour before Stimium Boost Powder for a complete recharge of essential nutrients and 30 minutes before Stimium® Mc3 powder .
During this big session, especially no big changes, keep your habits, with Stimium® Boost Erasers and Stimium® Pro-Nrj .
This may be where your objective for this weekend's race comes into play; take care of your recovery, especially after your last big session. Essentially take Stimium® Mc3 and continue to take Stimium Vital LLR every day as a vitamin treatment (1 three-layer tablet per day in the morning) and ideally Stimium Bacopa .
|
"THE DAY
of the race
|
Don't change anything about your running ritual (or training routine if it's your first race). At breakfast (taken at least 2.5 to 3 hours before the race), take Stimium Bacopa to help you maintain your lucidity during the race.
Hydrate yourself properly before the race, always in small sips with Stimium Boost Powder , from 1h30 before the race, you can also take as you did in preparation Stimium® Mc3 powder up to 5 minutes before departure in the airlock.
Don't skip the refreshment points, mainly for the hydration part. Consume our Stimium® Boost gums (rather between 10 and 21km) Stimium® Pro-Nrj , (rather between 7 and 15Km) taking the time to chew (more information on this subject here ).
After your race and the pleasure of having crossed the finish line, ideally take Stimium® Mc3 within the hour following (then over the following 3 days) to reduce the risk of cramps, and combat nervous and muscular fatigue which will have accumulated, and obviously, just after the race, if you have taken some in your bag, drink to recover, in particular Stimium® Rgn3 Reload or Stimium® Rgn3 Clean-Up .
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There is a 2nd type of training to improve your performance with EMA sessions run at an intensity between 80 and 85% of the VMA. These sessions will allow you to improve your ability to run for a long time at a high intensity. If you don't know your VMA or if you don't want to bother with concepts that seem complicated to you, run this EMA session at a brisk pace, ideally for 15 to 20 minutes at first, then increase these sessions as the weeks go by.
A third type of training will focus on VMA sessions which aim to increase your aerobic power. It is by calibrating them in time of effort that we can make them applicable to all runners whatever their level. As with EMA sessions, start with durations that are not too long and increase them over the weeks without increasing the total duration of the sessions. What will differentiate the training sessions depending on the level of runners is the distance that will be covered during the sessions, which we offer below:
Week 1: 20 x30'' / 30''
Week 2: 18 x40'' / 30''
Week 3: 15 x50'' / 35''
Week 4: 12 x1 '' /40
Week 5: 11x1.10'' / 45''
Week 6: 11 x1.20'' / 50''
Week 7: 11 x1.30'' / 1''
You have everything, it's up to you. Don't forget that whatever your objective on your semi, the main objective must remain the pleasure of racing. Enjoy the race, the atmosphere, try to make the most of the weeks of preparation before these 21km, but if you are ultimately 5 or 10 minutes beyond your goal, it's not dramatic, there is always a possible multitude of external events (wind, rain, hunger, cramps, twisted ankle, friction of the sock in the shoe, etc.) which could impact your raw performance, but focus on the pleasure of running, on this feeling of " swallowing » the bitumen, over these last kilometers, on the final straight, on the satisfaction of crossing the finish line.
