Stepping Up From 10km To Half Marathon Distance | Half Marathon Training Tips and Advice

So you’ve mastered 5k, you then stepped it up to 10k and now you’re thinking of taking on your first half marathon? Well this is everything you need to know about stepping up from a 10k to a half marathon.

Anna and Rick are taking you through how to set your goal, the types of training you should be doing, fueling for training and the race itself, as well as how to taper and get your mindset ready to tackle the 13.1 mile distance.

↓↓ Are you getting ready to run a half marathon? Which one? Or maybe you have a question about training for a half marathon that we didn’t cover? Let us know in the comments below ↓↓

MUSIC licensed by Artlist:
Echo Instrumental Version - Mike Arnoult (Escape)
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VIDEO TRANSCRIPT
Running a 10K is an achievement in
itself, especially if you've hit a new,
personal best or achieved your goal time.
But perhaps 10K is becoming your
comfortable long run distance and are
starting to look at a new,
further distance and thinking,
could I tackle a half marathon?

I'm Anna. And today, along with Rick,
we are going to be going
through everything that you
need to know about how to
step up from a 10 K to a half marathon,
including training, nutrition,
and mindset.
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Maybe you've just got back from running
the 10K distance for the very first time
or perhaps that medal from the 10 K race
that you did is hanging up on the wall
and giving you the inspiration
to go for a new goal.
Whatever the motivation is behind
stepping up to a half marathon distance,
it's really important that
you set yourself a goal.
So that might be signing up to a
half marathon race in the future,
or picking a day that you're going to go
out and do your own half marathon time
time trial. Either way.
It's important that you give yourself
enough time in the buildup to this,
we would recommend between 10 to 12
weeks to make sure that you're in tip top shape.

Also consider your specific goal
for the half marathon itself.
Is it just to complete the distance or
do you have a specific time in mind?
Whatever your goal that will affect the
type and intensity of training that you do.
The jump between a 10K and a
half marathon is a big one.
It's just over double the distance.
So when you're thinking
about setting your goal,
don't aim to just double your 10K PB
time, 'cause that's not how it works.
You're going to be running for
a much longer period of time,
which means that your pace will be slower
than if you were just out running for
a 10K.

So we're going to take a look at some
specific sessions for you to help you hit
your half marathon goal.
So starting off with something that
isn't running at all, strength training.
Strength training might be something
that you've never even considered before.
You might not have done any of it.
And you might have been injury free
in the run up and during your 10Ks.

But when it comes to the half marathon,
strength training could
be your secret weapon.
Your weekly mileage is going to increase
and you'll be putting a bigger strain
on your body. So it's important
that you strengthen your muscles.
So two key areas to focus on,
especially for longer distance running.
One is your legs and
the other is your core.
So with your legs consider
doing moves that are single leg.

So things like step ups
and single leg squats.
The reason for that is that
running is a one legged sport.
If you think about it, your legs
are on the ground at opposite times.
So you've never actually got your
both feet on the ground at once.
So by doing single leg
exercises you can really strengthen
your legs to prepare them
for the longer distance. And
don't forget your abdominals.
So having a strong core means that
you're able to make sure that your
posture is good. You keep good
form while you're running,
even when you're getting tired.
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Видео Stepping Up From 10km To Half Marathon Distance | Half Marathon Training Tips and Advice канала The Running Channel