As a female runner passionate about running, FAXAZE deeply understands the excitement and challenges of stepping onto the marathon track. Running a marathon is not only a test of physical strength but also a battle of willpower. Today, I'll share with you the key points of marathon training for women.
I. 12 - Week Half - Marathon Training Plan
|
Week |
Monday |
Tuesday |
Wednesday |
Thursday |
Friday |
Saturday |
Sunday |
|
1 |
Rest |
Easy Run: 3 km (pace: 7:30 - 8:30 minutes/km) |
Strength Training |
Easy Run: 3 km (pace: 7:30 - 8:30 minutes/km) |
Rest |
Easy Run: 4 km (pace: 7:30 - 8:30 minutes/km) |
Long - Slow - Distance Run: 6 km (pace: 8 - 9 minutes/km) |
|
2 |
Rest |
Easy Run: 3.5 km (pace: 7:30 - 8:30 minutes/km) |
Strength Training |
Easy Run: 3.5 km (pace: 7:30 - 8:30 minutes/km) |
Rest |
Easy Run: 4.5 km (pace: 7:30 - 8:30 minutes/km) |
Long - Slow - Distance Run: 7 km (pace: 8 - 9 minutes/km) |
|
3 |
Rest |
Easy Run: 4 km (pace: 7:30 - 8:30 minutes/km) |
Strength Training |
Easy Run: 4 km (pace: 7:30 - 8:30 minutes/km) |
Rest |
Easy Run: 5 km (pace: 7:30 - 8:30 minutes/km) |
Long - Slow - Distance Run: 8 km (pace: 8 - 9 minutes/km) |
|
4 |
Rest |
Easy Run: 4 km (pace: 7:30 - 8:30 minutes/km) + 10 sets of 200 - meter sprints (pace: 5 - 5:30 minutes/km, with 200 - meter jogs between sets at a pace of 7:30 - 8:30 minutes/km) |
Strength Training |
Easy Run: 4 km (pace: 7:30 - 8:30 minutes/km) |
Rest |
Easy Run: 5 km (pace: 7:30 - 8:30 minutes/km) |
Long - Slow - Distance Run: 9 km (pace: 8 - 9 minutes/km) |
|
5 |
Rest |
Easy Run: 4.5 km (pace: 7:30 - 8:30 minutes/km) |
Strength Training |
Easy Run: 4.5 km (pace: 7:30 - 8:30 minutes/km) |
Rest |
Easy Run: 5.5 km (pace: 7:30 - 8:30 minutes/km) |
Long - Slow - Distance Run: 10 km (pace: 8 - 9 minutes/km) |
|
6 |
Rest |
Easy Run: 5 km (pace: 7:30 - 8:30 minutes/km) + 8 sets of 400 - meter sprints (pace: 4:45 - 5:15 minutes/km, with 400 - meter jogs between sets at a pace of 7:30 - 8:30 minutes/km) |
Strength Training |
Easy Run: 5 km (pace: 7:30 - 8:30 minutes/km) |
Rest |
Easy Run: 6 km (pace: 7:30 - 8:30 minutes/km) |
Long - Slow - Distance Run: 11 km (pace: 8 - 9 minutes/km) |
|
7 |
Rest |
Easy Run: 5.5 km (pace: 7:30 - 8:30 minutes/km) |
Strength Training |
Easy Run: 5.5 km (pace: 7:30 - 8:30 minutes/km) |
Rest |
Easy Run: 6.5 km (pace: 7:30 - 8:30 minutes/km) |
Long - Slow - Distance Run: 12 km (pace: 8 - 9 minutes/km) |
|
8 |
Rest |
Easy Run: 6 km (pace: 7:30 - 8:30 minutes/km) + 6 sets of 800 - meter sprints (pace: 4:30 - 5 minutes/km, with 400 - meter jogs between sets at a pace of 7:30 - 8:30 minutes/km) |
Strength Training |
Easy Run: 6 km (pace: 7:30 - 8:30 minutes/km) |
Rest |
Easy Run: 7 km (pace: 7:30 - 8:30 minutes/km) |
Long - Slow - Distance Run: 13 km (pace: 8 - 9 minutes/km) |
|
9 |
Rest |
Easy Run: 6.5 km (pace: 7:30 - 8:30 minutes/km) |
Strength Training |
Easy Run: 6.5 km (pace: 7:30 - 8:30 minutes/km) |
Rest |
Easy Run: 7.5 km (pace: 7:30 - 8:30 minutes/km) |
Long - Slow - Distance Run: 14 km (pace: 8 - 9 minutes/km) |
|
10 |
Rest |
Easy Run: 7 km (pace: 7:30 - 8:30 minutes/km) + 4 sets of 1 - km sprints (pace: 4:15 - 4:45 minutes/km, with 400 - meter jogs between sets at a pace of 7:30 - 8:30 minutes/km) |
Strength Training |
Easy Run: 7 km (pace: 7:30 - 8:30 minutes/km) |
Rest |
Easy Run: 8 km (pace: 7:30 - 8:30 minutes/km) |
Long - Slow - Distance Run: 15 km (pace: 8 - 9 minutes/km) |
|
11 |
Rest |
Easy Run: 4 km (pace: 7:30 - 8:30 minutes/km) |
Strength Training |
Easy Run: 4 km (pace: 7:30 - 8:30 minutes/km) |
Rest |
Easy Run: 5 km (pace: 7:30 - 8:30 minutes/km) |
Long - Slow - Distance Run: 10 km (pace: 8 - 9 minutes/km) |
|
12 |
Rest |
Easy Run: 2 km (pace: 7:30 - 8:30 minutes/km) |
Rest |
Easy Run: 2 km (pace: 7:30 - 8:30 minutes/km) |
Rest |
Easy Run: 3 km (pace: 7:30 - 8:30 minutes/km) |
Half - Marathon Race (Estimate the target pace based on personal ability and training results. You can adjust it appropriately with reference to the average pace during training and maintain a constant speed.) |
Pace Arrangement Instructions
1. Easy Run Pace: The easy run pace is set at 7:30 - 8:30 minutes/km. At this speed, runners can maintain a relatively relaxed state and have a normal conversation. The purpose of easy running is to improve endurance, enhance cardiopulmonary function, and allow the body to adapt to the running rhythm, laying a foundation for more challenging training later. As the training progresses and the body's adaptability improves, runners can gradually increase the comfort and efficiency of running within this pace range.
2. Long - Slow - Distance Run Pace: The long - slow - distance run pace is controlled at 8 - 9 minutes/km, slightly slower than the easy run. The main purpose of long - slow - distance running is to train endurance. By maintaining a stable rhythm over a long distance, it avoids excessive energy consumption at the beginning. This pace allows runners to stay in an aerobic metabolism state during long - distance running and gradually improve the body's adaptability to long - term exercise.
3. Sprint Pace:
1. 200 - meter Sprints: The pace is 5 - 5:30 minutes/km. Short - distance fast sprints can effectively improve the runner's speed and explosive power. Due to the short distance, runners can sprint at full speed at this pace, but pay attention to maintaining the correct running posture and breathing rhythm to avoid injuries.
2. 400 - meter Sprints: The pace is 4:45 - 5:15 minutes/km. Compared with 200 - meter sprints, the 400 - meter distance is slightly longer, which requires a certain degree of speed endurance from the runner. At this pace, runners need to maintain a certain speed while rationally allocating their physical strength to ensure that each set can be completed with high quality.
3. 800 - meter Sprints: The pace is 4:30 - 5 minutes/km. The 800 - meter sprint training is a greater challenge to the runner's speed and endurance. Runners need to maintain a relatively fast speed while learning to adjust their breathing and rhythm to avoid exhausting their physical strength too early due to excessive speed.
4. 1 - km Sprints: The pace is 4:15 - 4:45 minutes/km. The 1 - km distance is relatively long, requiring runners to have good speed endurance and a sense of rhythm. During training, runners should rationally allocate their physical strength according to their actual situation and maintain a certain sprinting ability in the final stage.
4. Jogging Pace between Sets: The jogging pace between sets is the same as the easy run pace, which is 7:30 - 8:30 minutes/km. The purpose of jogging between sets is to allow the body to fully recover after high - intensity sprints and prepare for the next set of sprints. Through this combination of fast and slow training methods, runners' speed and endurance can be effectively improved.
Precautions
1. The speed of easy running should be such that you can have a normal conversation. Keep a relatively relaxed rhythm, aiming to improve endurance and get familiar with the feeling of running.
2. Strength training can include exercises such as squats, hip bridges, planks, and lying leg raises. Do 2 - 3 sets of each exercise, with 10 - 15 repetitions per set. The main focus is on training the strength of the leg, hip, and core muscle groups.
3. During sprint training, sprint at full speed, but pay attention to controlling the rhythm to avoid over - fatigue at the beginning. Jogging between sets is to fully recover physical strength for the next set of sprints.
4. The speed of long - slow - distance running should be slightly slower than that of easy running, with an emphasis on improving endurance. You can appropriately replenish water during the process.
II. Diet Matching
1. Carbohydrates: Marathon training requires a large amount of energy, and carbohydrates are the main energy - providing substances. In daily diet, you can consume more high - quality carbohydrates such as whole - wheat bread, oats, and brown rice. These carbohydrates are digested and absorbed relatively slowly, which can continuously provide energy for the body. The daily intake should account for 50% - 60% of the total calories.
2. Protein: Protein is crucial for muscle repair and growth. Foods like chicken breast, fish, shrimp, beans, and eggs are excellent sources of high - quality protein. Ensure an appropriate daily intake of protein, accounting for about 15% - 20% of the total calories, which is helpful for muscle recovery after training.
3. Healthy Fats: Don't be afraid of fat. Appropriate intake of healthy fats is beneficial to the body. Olive oil, fish oil, and nuts are rich in unsaturated fatty acids. The daily intake should account for 20% - 30% of the total calories.
4. Water Supplementation: Drink at least 1500 - 2000 ml of water per day. Drink 500 - 600 ml of water 2 - 3 hours before training, 150 - 200 ml every 15 - 20 minutes during training, and promptly replenish electrolyte - rich water after training to maintain the body's water and electrolyte balance.
III. Equipment Selection
1. Running Shoes: A suitable pair of running shoes is a runner's "close companion". Choose running shoes with good support and cushioning performance. Select according to your foot type (normal arch, flat feet, high - arch feet). It is recommended to go to a professional running store and let the salesperson help with testing and recommendations.
2. Sportswear: Choose breathable and sweat - absorbing sport tops and shorts or pants. Women must choose a suitable sports bra, which can provide good support, reduce breast movement during exercise, and avoid discomfort and injuries.
3. Other Equipment: A sports watch can help you record running data such as pace, distance, and heart rate. A water bottle is convenient for replenishing water during training. Hats and sunglasses can provide protection when the sun is strong.
IV. Precautions
1. Listen to Your Body: During the training process, if you experience pain or discomfort in your body, immediately stop training. Pain is a signal from the body, which may be caused by over - training or improper posture. Don't ignore it. Adjust in a timely manner or seek medical advice.
2. Avoid Over - training: Increase the running volume and intensity gradually. The weekly running volume should not increase by more than 10%. Give your body enough rest time and ensure 7 - 8 hours of sufficient sleep every day to allow the body time to recover and repair.
3. Strength Training: Don't focus only on running. Conduct strength training 2 - 3 times a week, such as squats, hip bridges, and planks. These trainings can enhance the strength of the leg, hip, and core muscle groups, improve running efficiency, and reduce the risk of injury.
For women running marathons, as long as you master scientific training methods, have a reasonable diet, and choose suitable equipment, you will surely shine on the marathon track. Let FAXAZE run with you, challenge yourself, explore a new self, and enjoy the happiness and growth brought by running!