How to prepare for the Subotica Half Marathon in 10 weeks?
If your fitness level can be assessed as average, but you haven’t run for a long time and have no health problems, and you want to run a half marathon, set aside a little time to read this text, because you will find out how best to prepare for the upcoming race over the next 10 weeks.
What you should know is that the training is planned so that the segments and the running pace increase gradually, in order to avoid potential injuries, but also so that the musculoskeletal system gets used to a new kind of physical activity. The plan we bring you consists of 4 running sessions a week, which are a combination of running and walking, or shorter running segments.
You should know that for every training day you have two options: one for days when you feel good and have enough time to devote to training, and the other for days when you lack time or are not in the mood to give your maximum. In any case, you should listen to your body and adjust the half marathon preparation plan accordingly.
The sessions are also divided by different running paces, so you have, for example, Pace 1, which refers to easy running during which it is possible to talk and answer questions, up to Pace 5, which is meant as a 2-minute sprint.
- Pace 1: easy running, during which it is possible to talk
- Pace 2: a little faster than the first, a pace at which a very long distance can be run
- Pace 3: the speed at which you will run the half marathon, a pace you can hold for a long time, but with great difficulty
- Pace 4: a pace at which you can run 5 kilometres, but with effort
- Pace 5: sprint, the fastest running pace, which you can maintain for 2 minutes.
Week 1
Monday: 2×8 minutes of running at Pace 1 with 4 minutes of walking between the running segments
Alternatively: 2×6 minutes of running at Pace 1 with 3 minutes of walking between the running segments
Tuesday: Rest day
Wednesday: 10-15 minutes of continuous running at Pace 1
Alternatively: 8-12 minutes of continuous running at Pace 1
Thursday: Rest day
Friday: 2×12 minutes of running at Pace 1 with 4 minutes of walking between the running segments
Alternatively: 2×10 minutes of running at Pace 1 with 3 minutes of walking between the running segments
Saturday: Rest day
Sunday: 10-12 minutes of continuous running at Pace 1
Alternatively: 8-10 minutes of continuous running at Pace 1
Week 2
Monday: 2×10 minutes of running at Pace 1 with 4 minutes of walking between the running segments
Alternatively: 2×8 minutes of running at Pace 1 with 3 minutes of walking between the running segments
Tuesday: Rest day
Wednesday: 14-18 minutes of continuous running at Pace 1
Alternatively: 10-14 minutes of continuous running at Pace 1
Thursday: Rest day
Friday: 2×14 minutes of running at Pace 1 with 4 minutes of walking between the running segments
Alternatively: 2×11 minutes of running at Pace 1 with 3 minutes of walking between the running segments
Saturday: Rest day
Sunday: 10-15 minutes of continuous running at Pace 1
Alternatively: 8-12 minutes of continuous running at Pace 1
Week 3
Monday: 2×12 minutes of running at Pace 1 with 3 minutes of walking between the running segments
Alternatively: 2×10 minutes of running at Pace 1 with 2 minutes of walking between the running segments
Tuesday: Rest day
Wednesday: 20-24 minutes of continuous running at Pace 1
Alternatively: 14-18 minutes of continuous running at Pace 1
Thursday: Rest day
Friday: 2×15 minutes of running at Pace 1 with 2-3 minutes of walking between the running segments
Alternatively: 2×12 minutes of running at Pace 1 with 2 minutes of walking between the running segments
Saturday: Rest day
Sunday: 15-18 minutes of continuous running at Pace 1
Alternatively: 10-12 minutes of continuous running at Pace 1
Week 4
Monday: 2×15 minutes of running at Pace 1 with 2 minutes of walking between the running segments
Alternatively: 2×12 minutes of running at Pace 1 with 90 seconds of walking between the running segments
Tuesday: Rest day
Wednesday: 5 minutes of warm-up at Pace 1, 6×90 seconds of running at Pace 2 with 90 seconds of walking between the running segments, 5 minutes of cool-down at Pace 1 and 5 minutes of stretching, with emphasis on the hips, glutes and hamstrings
Alternatively: 5 minutes of warm-up at Pace 1, 6×1 minute of running at Pace 2 with 90 seconds of walking between the running segments, 5 minutes of cool-down at Pace 1 and 5 minutes of stretching, with emphasis on the hips, glutes and hamstrings
Thursday: Rest day
Friday: 15 minutes of continuous running at Pace 1
Alternatively: 12 minutes of continuous running at Pace 1
Saturday: Rest day
Sunday: 20-35 minutes of continuous running at Pace 1
Alternatively: 16-22 minutes of continuous running at Pace 1
Week 5
Monday: 2×15 minutes of running at Pace 1 with 1 minute of walking between the running segments
Alternatively: 20 minutes of continuous running at Pace 1
Tuesday: Rest day
Wednesday: 5 minutes of warm-up at Pace 1, 5×2 minutes of running at Pace 2 or 3 with 2 minutes of walking between the running segments, 5 minutes of cool-down at Pace 1 and 5 minutes of stretching, with emphasis on the hips, glutes and hamstrings
Alternatively: 5 minutes of warm-up at Pace 1, 5×90 seconds of running at Pace 2 or 3 with 90 seconds of walking between the running segments, 5 minutes of cool-down at Pace 1 and 5 minutes of stretching, with emphasis on the hips, glutes and hamstrings
Thursday: Rest day
Friday: 15-18 minutes of continuous running at Pace 1
Alternatively: 12-15 minutes of continuous running at Pace 1
Saturday: Run a 5-kilometre race. Set yourself a target time in which you want to run this distance. Before running do 5 minutes of warm-up and at the end 5 minutes of cool-down at Pace 1.
Sunday: Rest day
Week 6
Monday: 30-35 minutes of continuous running at Pace 1
Alternatively: 20-25 minutes of continuous running at Pace 1
Tuesday: Rest day
Wednesday: 5 minutes of warm-up at Pace 1, 4×3 minutes of running at Pace 2 or 3 with 2 minutes of walking between the running segments, 5 minutes of cool-down at Pace 1 and 5 minutes of stretching, with emphasis on the hips, glutes and hamstrings
Alternatively: 5 minutes of warm-up at Pace 1, 5×2 minutes of running at Pace 2 or 3 with 90 seconds of walking between the running segments, 5 minutes of cool-down at Pace 1 and 5 minutes of stretching, with emphasis on the hips, glutes and hamstrings
Thursday: Rest day
Friday: 20 minutes of continuous running at Pace 1
Alternatively: 12-15 minutes of continuous running at Pace 1
Saturday: Rest day
Sunday: 45-60 minutes of continuous running at Pace 1
Alternatively: 35-45 minutes of continuous running at Pace 1
Week 7
Monday: 35-40 minutes of continuous running at Pace 1
Alternatively: 20-30 minutes of continuous running at Pace 1
Tuesday: Rest day
Wednesday: 5 minutes of warm-up at Pace 1, 5×4 minutes of running at Pace 2 or 3 with 2 minutes of walking between the running segments, 5 minutes of cool-down at Pace 1 and 5 minutes of stretching, with emphasis on the hips, glutes and hamstrings
Alternatively: 5 minutes of warm-up at Pace 1, 6×3 minutes of running at Pace 2 or 3 with 90 seconds of walking between the running segments, 5 minutes of cool-down at Pace 1 and 5 minutes of stretching, with emphasis on the hips, glutes and hamstrings
Thursday: Rest day
Friday: 20-25 minutes of continuous running at Pace 1
Alternatively: 15-18 minutes of continuous running at Pace 1
Saturday: Rest day
Sunday: 55-75 minutes of continuous running at Pace 1
Alternatively: 45-60 minutes of continuous running at Pace 1
Week 8
Monday: exercises with a foam roller
Tuesday: 35-40 minutes of continuous running at Pace 1
Alternatively: 20-30 minutes of continuous running at Pace 1
Wednesday: 5 minutes of warm-up at Pace 1, 7×1 minute of running at Pace 3 with 2-3 minutes of walking between the running segments, 5 minutes of cool-down at Pace 1 and 5 minutes of stretching, with emphasis on the hips, glutes and hamstrings
Alternatively: 5 minutes of warm-up at Pace 1, 6×2-3 minutes of running at Pace 3 with 90 seconds of walking between the running segments, 5 minutes of cool-down at Pace 1 and 5 minutes of stretching, with emphasis on the hips, glutes and hamstrings
Thursday: Rest day
Friday: 20-25 minutes of continuous running at Pace 1
Alternatively: 15-18 minutes of continuous running at Pace 1
Saturday: Rest day
Sunday: Run a 10-kilometre race. Set yourself a target time in which you want to run this distance. Before running do 5 minutes of warm-up and at the end 5 minutes of cool-down at Pace 1.
Alternatively: 60-80 minutes of continuous running at Pace 1
Week 9
Monday: exercises with a foam roller
Tuesday: 35-40 minutes of continuous running at Pace 1
Alternatively: 20-30 minutes of continuous running at Pace 1
Wednesday: 5 minutes of warm-up at Pace 1, 3×3 minutes of running at the pace at which you ran the 10 km race on Sunday with 5 minutes of walking between the running segments, 5 minutes of cool-down at Pace 1 and 5 minutes of stretching, with emphasis on the hips, glutes and hamstrings
Alternatively: 5 minutes of warm-up at Pace 1, 4×2 minutes of running at Pace 3 with 4 minutes of walking between the running segments, 5 minutes of cool-down at Pace 1 and 5 minutes of stretching, with emphasis on the hips, glutes and hamstrings
Thursday: Rest day
Friday: 20-25 minutes of continuous running at Pace 1
Alternatively: 15-18 minutes of continuous running at Pace 1
Saturday: 75-90 minutes of continuous running at Pace 1. During the run take 2-3 breaks of 1 minute of walking.
Alternatively: 60-80 minutes of continuous running at Pace 1. During the run take 2-3 breaks of 1 minute of walking.
Sunday: Rest day
Week 10
Monday: 25-30 minutes of continuous running at Pace 1
Alternatively: 20-25 minutes of continuous running at Pace 1
Tuesday: Rest day
Wednesday: 5 minutes of warm-up at Pace 1, 10×1 minute of running at Pace 3 or 4 with 90 seconds of walking between the running segments, 5 minutes of cool-down at Pace 1 and 5 minutes of stretching, with emphasis on the hips, glutes and hamstrings
Alternatively: 5 minutes of warm-up at Pace 1, 10×45 seconds of running at Pace 3 with 75 seconds of walking between the running segments, 5 minutes of cool-down at Pace 1 and 5 minutes of stretching, with emphasis on the hips, glutes and hamstrings
Thursday: Rest day
Friday: 15-25 minutes of continuous running at Pace 1
Alternatively: 12-15 minutes of continuous running at Pace 1
Saturday: Rest day
Sunday: Race day! 5 minutes of warm-up at Pace 1
The 7th Subotica Half Marathon takes place on 25 August. Let’s show what we can do! Register here too!