Half-marathon runners on the course at the VnExpress Marathon Hanoi Midnight 2023. Photo: VnExpress Marathon
Most marathon training plans avoid reaching the 42.2 km mark because it can lead to injury and hinder a runner's recovery. Marathon runners typically focus more on accumulating mileage (weekly running distance) and building strength to prepare their bodies for the race day distance.
For example, a runner aiming for a sub-3:30 marathon (under 3 hours and 30 minutes) could run 60 to 80 km a week. Accumulating mileage helps build endurance without putting your body at full strain on race day.
The same principles apply to training for the Half Marathon (21.1 km), although there are some minor differences. However, the risks of running a race distance during training are not as pronounced as in the Full Marathon.
Most runners will train for long runs of 16 to 19 km in the two to four weeks leading up to a half marathon. This approach is common among runners preparing for their first or second half marathon, or runners who run 5-10 km and want to challenge themselves with a longer distance. Training for shorter distances than the race still helps runners build the necessary endurance and mental fortitude to perform at their best on race day.
But if you're not preparing for your first race and already have more experience, you might need to push your limits and increase your mileage to achieve your personal best (PB) in the half-marathon. According to expert Marley Dickinson of Canadian Running Magazine , an easy way to do that is to increase the distance of your long runs in your training plan, with a 21.1 km long-distance run, the same distance as a race.
However, the key to success remains the same – listen to your body and find what works during your workouts to avoid injury, overtraining, or burnout.
Experts from Canadian Running Magazine also emphasize that there is no right or wrong answer, other than finding the training method that works best for you. If you are a beginner and used to running short distances, you should try running longer distances shorter than your race distance to see how your body reacts to the training. If you are a more experienced and accomplished runner, one way to shorten your long-distance running time is to increase the distance for your recovery runs and training sessions.
VNExpress
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