How to train for a (first) half marathon?

The half marathon is the gateway to the world of endurance running. To properly prepare for a half marathon, especially if it's your first, here are 10 key tips:

1. Follow a training plan for at least 3 months

Plan 3 sessions over a period of 3 to 4 months and include three types of sessions per week with a recovery session, an interval (or speed) session and a long session (gradually going up to a maximum of 16-18 kilometers). The key word during these 12 to 16 weeks: regularity.

2. Train progressively and recover well

To avoid injuries, increase the training load very gradually (no more than 10% increase in mileage from one week to the next) & don't forget to recover well with 1 or 2 days per week of complete rest.

3. Learn to know your stress zones

Typically, five intensity zones are defined as a percentage of VMA (Maximum Aerobic Speed ​​or the speed at which you reach your maximum oxygen consumption VO2 max).

• Zone 1 = basic endurance (max. 60% of VMA)
• Zone 2 = moderate intensity (60 to 70% of VMA),
• Zone 3 = medium intensity (70 to 80% of VMA) - marathon pace *
• Zone 4 = higher intensity (80 to ~90% of VMA) - half-marathon pace *
• Zone 5 = high intensity (~90 to 100% of VMA) – the 5 & 10 km paces are in this last zone as well as the interval training intervals.

* For a first half marathon, it may be wise to aim between the top of zone 3 and the bottom of zone 4 (i.e. 75% to 85% of VMA)

4. Run a 10 km

Running a 10 km at least once before or during the preparation for the half marathon is a good way to get to know yourself. It also allows you to discover the conditions of a race (with the wait at the start, the impatience of the runners to be 'let go' which can lead to too fast starts which are generally paid for in the ^2nd half of the race).

5. Learn how to hydrate and eat properly

In the world of endurance, poorly managed hydration and nutrition have only one outcome, which is commonly called 'the galley' (or giving up). Long outings are the ideal sessions to train yourself to hydrate well and to eat before, during and after each outing. Preparing for a half-marathon is also an opportunity to adopt a healthy and balanced diet, if you are not already doing so.

6. Run together from time to time

While it is not always easy to run all the time with others, doing at least one session per week with one or more friends or in a club is perfect for enjoying the conviviality of this individual sport that is very well experienced in a group. To twist a well-known expression: 'runners are nice'.

7. Don't neglect muscle strengthening, stretching and balance sessions

This is the second most important tip for avoiding injuries after training progression and recovery. It is also a key factor for better running efficiency and for more fun during the race (and less fatigue).

8. Choose and test the right equipment

If you don't yet have the right shoes and the right outfit for running (i.e., equipment that provides you with all the comfort necessary for a demanding practice), preparing for the half-marathon is an opportunity to make sure well before the race that your equipment suits you perfectly.

9. Add variety to sessions or sports

Varying your training circuits, adding a 4th training session on a bike, in the pool or on a rowing machine helps maintain motivation and avoid monotony.

10. Take it easy in the last week and enjoy the race

The last week should be devoted above all to recovery before the big day to arrive in a good state of freshness for the half-marathon. And on the day of the race, you also have to make the most of it. A race is a bit like a day of celebration even if you have to make a good dose of effort before crossing the finish line.

Good luck to everyone.