If you have ideas on making a workout plan for the half-marathon, consider scripting the entire mesocycle, so you can get the one that is your objective.
When the objective is sufficiently ambitious as to finish or hit records for a half-marathon, be it a personal best or not, it is necessary to assess very well the whole physical condition of the participant or athlete.
Perhaps the most indicated is to draw up a training plan for the half-marathon as a first objective or goal of a practitioner is inexperienced.
By this is meant that the programming of an event of this caliber is not the end, not much less, if based on a mere plan to build cardiovascular endurance.
In fact, we all have descompensações muscle postures that are wrong, and probably, whether we want to run our first half marathon, whether we want to improve our running time of the proof, we have to improve our cardiovascular endurance.
By managing expectations, assuming that we do a half marathon with a workout plan can be somewhat misaligned with the real needs.
HOW DOES A WORKOUT PLAN FOR THE HALF-MARATHON?
A half marathon already falls in the category of evidence for long-distance, so that, if we intend to have a peak at the time of the proof, we have to train and we can even adjust our metabolism to this day, taking us to overcome all the barriers that time. However, to do this, it takes a lot of advance preparation.
We should not limit our training to a workout plan for the half-marathon, a time that we need that various physical capabilities are strengthened at this time.
Once the metabolism has time to adapt differently to different stimuli, and we need to boost the several factors, it becomes imperative that, rather than to suggest a training plan for the half-marathon, in favour of, at least plan a mesocycle.
WHAT IS A MESOCYCLE?
When we speak about planning of the training to certain evidence, or calendar of tests, we must ensure that the participant is in their best level of physical condition in every one of the evidence on which he is to participate, in order of importance.
Not only do we look at the intensity of the workout, as the periods of rest and the proper nutrition. Planning in general, which corresponds, as a rule, a sports season, we call the macro-cycle.
This macrocycle is made up of mesocycles, with variable duration between the same, according to the time of adaptation to the various stimuli that apply: a mesocycle of recovery or muscle building not only can be different from one mesocycle to increase cardiovascular endurance, such as can even be different among athletes, depending on the needs of each one.
Within the mesocycles, there are still the microcycles, which typically correspond to periods of one week. Only here is that entering the training plans for the half marathon: calling-you-were the basic unit of planning of training for a half marathon.
Thus, our focus will be the planning a minimum of a mesocycle, if you want to run a half marathon.
THE MINIMUM PLAN FOR A HALF MARATHON
- RECOVERY VS MUSCLE BUILDING
In accordance with previous injuries you have had or simple descompensações muscle, this planning can take several weeks or several months.
However, it is noteworthy that this matter be properly safeguarded if we are to move on to the next steps.
- RUNNING TECHNIQUE
To start, an athlete of the half-marathon already knows the technique of the race.
Nevertheless, virtually 100% of the participants of half marathon must have constant support in the technique of the race for the results to be leveraged.
In other words, the running technique and training plans for improvement and consolidation of the technique of race are almost the foundation of any training plan for a half marathon.
- INCREASES IN MUSCLE MASS
Many of the participants may have to work for the increase of muscle mass, whether for the correction of differences in bodily, you want to be able to improve the results.
- INCREASES CARDIOVASCULAR ENDURANCE: PLANNING THE TYPE OF TRAINING AND INTENSITIES.
The increase of cardiovascular endurance, is directly related with the enhancement of VO2 max (lung capacity) and with the improvement of the anaerobic threshold (resistance to lactic acid, characteristic of this type of evidence) will be the most important and most in need of planning for running a half marathon.
Although each individual is unique, all we will have to alternate between workouts of high intensity, long workouts of low intensity, workouts, recovery, active recovery, training climbs, etc.
In this sense, we reinforce the need for planning in the medium-long term, according to the actual needs of the participant.
Of course, when you go all over the mesocycle into slices we will get to the various plans of training for a half marathon.
OTHER FACTORS TO TAKE INTO CONSIDERATION:
- Food: the intake of necessary nutrients and the protein should be controlled, to a power appropriate to the level of effort and intensity of training of the individual.
- Hydration: the addition of mineral salts is essential to the maintenance of the levels metabolic, either prior to, in preparation of the proof, either in proof, or at the end of the race, so that all levels are replenished, without the depletion of muscle mass or risk of injury.
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