Half marathon running programs

Here you will find a number of free half marathon running programs. Se min video introduktion her

The half marathon distance is the little brother of the marathon distance, which gets by far the most attention.

Physiologically, it is significantly healthier to run a half marathon than a marathon.

Whether you’re new or experienced, a half marathon is usually the maximum distance recommended by doctors and exercise physiologists. Running longer will damage your body.

• Under 2 hours – beginner – 8 weeks
• Under 2 hours – beginner – 12 weeks
• Under 1:45 hours – easy – 8 weeks
• Under 1:45 hours – easy – 12 weeks
• Under 1:30 hours – experienced – 8 weeks
• Under 1:30 hours – experienced – 12 weeks
• Under 1:20 hours – expert – 8 weeks
• Under 1:20 hours – expert – 12 weeks

What you need to know before choosing a program

There are a few things you should know before choosing your program. This will significantly increase the benefits of your training.

• If you get any questions along the way regarding level, choosing the number of weeks or the weekly training volume, you should read a little on my page about running programs in general, where I review precisely these elements that are essential to the likelihood of you being successful with your training.
• I’m a big fan of Jack Daniel’s running terminology. Make sure you know the 5 different tempos I use in the programs.They are the entire basis for building these half marathon running programs, so it’s worth familiarizing yourself with.
• A half marathon is a long distance. We humans tend to overestimate our own abilities, and unfortunately this all too often has negative consequences. Be conservative when choosing a program.
• Follow the pace suggested by the half marathon program. Do not run faster.

How half marathon programs are structured

The physiology behind the half marathon distance

The half marathon distance requires enormous endurance at a high pace. The distance is more similar to the marathon than it is to the 5K and 10K races. In the half marathon, it is not the maximum oxygen uptake that will be the limiting factor, but your lactic acid threshold. Your pace will typically be right on the edge of when your muscles become acidic, which can make the distance unbearable.

Since it typically takes 1.5 to 2 hours to complete a half marathon, you will also find that you can improve significantly by eating properly before the competition. Your glycogen stores may be depleted, or at least close to depleted, which is why supplemental carbohydrate may become a necessity to achieve the best possible performance.

Since the half marathon is a very strenuous distance, the focus in basic training over the winter is typically endurance. It is improved in the form of a high number of kilometers, which gives you a good foundation for your special training. 2-3 months before the competition, the training is intensified and you increase the focus on tempo running in the form of lactic acid training / threshold training. 1-2 months before the competition, the focus is still tempo running. There will also be VO2-max training and endurance training, but they are secondary.

Practical in relation to the programs

The tapering of half marathon programs typically takes place 2-3 weeks before a competition. It is very important that you completely relax and follow the program to achieve the best possible race day when you run your competition.

You will continue to do interval training as in the 5 km and 10 km running programs. However, you will find that the pace is slightly slower. The trick is to hold back and not run yourself out. The risk associated with running yourself out in interval training and tempo training is 1) you will not get the workout you need out of it and 2) the risk of injury increases considerably.

If the structure of the programs doesn’t suit you, you can move them around. The most important thing is that you keep a reasonable structure so that you don’t have 2x quality training on top of each other.

Approximately every 4th week is a recovery week, where you stop training and turn down the intensity. Each week, the average mileage increases by 5-10%. However, this varies depending on the intensity in the current week.

You may find it helpful (especially if it’s your first time) to read our comprehensive guide on preparing for a half marathon. There you’ll find lots of tips and advice gathered from runners who have tried it all before.

Read the Half Marathon Guide here