Assez du 10 km ? Passez au semi-marathon !

Assez du 10 km ? Passez au semi-marathon !

Sep 13 , 2021

Jean Baptiste

Courir un 10 km n’est plus un challenge pour vous ? Vous êtes habitué à la distance et vous aimeriez vous frotter à une distance plus longue ? Pourquoi ne pas tenter un semi-marathon ? Ne vous inquiétez pas, 21,1 km, c’est parfaitement accessible ! Alors, comment passer du 10 km au semi-marathon ? On vous dit tout ! 

Une révolution dans l’entraînement ?

Pour réussir votre 10 km, vous suivez certainement un plan d’entraînement classique. Qu’est-ce que cela veut dire ? Vous vous entraînez, en moyenne, 4 fois par semaine selon le schéma suivant : 

  • Pour améliorer votre endurance fondamentale, vous pratiquez un footing lent de 1 heure.
  • Pour augmenter votre vitesse, vous faites une séance de fractionné sur piste.
  • Pour atteindre l’allure que vous souhaitez, vous avez ajouté à votre plan une sortie spécifique sur 10 km.
  • Vous pratiquez une sortie longue de 1 h 10 à 1 h 30.

Rassurez-vous, pour préparer un semi-marathon, vous allez conserver les bases de cet entraînement. Aucun changement révolutionnaire, juste des ajustements !

Pour être parfaitement clair, vous allez conserver, dans votre programme d’entraînement, la séance de footing lent. Elle est importante, car c’est grâce à elle que vous récupérez activement. Vous allez aussi garder votre séance de fractionné. Pourquoi ? Le travail de la VMA est essentiel, quelle que soit la distance que vous visiez.

You will, however, have to tailor your specific pace work. How to do ? Run between 80 and 90% of your MAS or between 0.5 and 1 km / h slower than for the 10 km. The goal of such a session? You will learn to be thrifty ! Do not go faster, it will not bring you anything!

Your long ride will lengthen slightly. Allow from 1:30 to 1:45 a.m. to really progress. Going beyond will be useless and uninteresting for a half marathon!

As you can see, going from 10 km to half marathon is not really that complicated. However, pay attention to one detail: managing your energy!

Bringing energy: the importance of supplies and food

If refueling is not really of interest for a 10 km, it is essential for a longer distance . Indeed, it is estimated that beyond 1 hour 15 minutes of effort, it is necessary to provide the body with about 60 grams of carbohydrates per hour of running to maintain maximum energy yield.

How to do ? Using gels and energy drinks can be a good idea. Their formulation is adapted to the effort and they are digestible and easy to transport. They must, however, have been tested in training.

Source of energy for the muscle / Improves alertness and reduces fatigue / Contributes to a normal energy metabolism / Powerful antioxidant

Stimium® Boost Powder

Source of energy for the muscle / Improves alertness and reduces fatigue / Contributes to a normal energy metabolism / Powerful antioxidant

Stimium® Pro-Nrj

Improves performance and alertness / Reduces muscle and mental fatigue.

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 a great time to do these tests .

Refueling is important for energy supply, but so is food. You certainly know that a good run depends, in large part, on how well you have nourished your body in the weeks leading up to it. The longer the distance, the more true it is!

One of the essentials for success is the breakfast that precedes the effort. 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 support your pre- or post-race meals? What foods do you tolerate best, which foods you reject? Make lists! The better you know yourself, the better off you are!

Running a half marathon is within your reach! If you already train regularly for the 10k, it only takes a few adjustments to make you effective for the 21.1k. Improving your MAS and your speed, working on your endurance are solid foundations. You then have to learn to manage the supply, essential for a semi, and rethink your pre- and post-race diet according to the performance you want to achieve.

 

Stimium® Mc3

 

Reduces muscle fatigue and relieves cramps

Stimium® Mc3

Reduces muscle fatigue and relieves cramps

 

Stimium® Rgn3 Reload

Reduces fatigue / Maintains water-electrolyte and acid-base balance / Action