The half marathon

The half marathon (21.1 km) is an endurance race, run at about 80 to 85 % of your maximal aerobic speed. Allow 10 to 14 weeks of preparation if you already run regularly.

• Long runs build up to 16 to 20 km, mostly easy, some with blocks at race pace (for example 3 × 3 km).
• Weekly volume: usually 30 to 50 km over 3 to 5 runs, including one tempo or interval session.
• Race pace: about 10 to 20 seconds per km slower than your 10 km pace. Start at it, not faster.
• Fuelling: 30 to 60 g of carbohydrate per hour (a gel every 30 to 40 minutes from about the 40th), tested in your long runs.

Taper for 10 to 14 days.