If you are looking for a workout to gradually add distances and finish as the culmination of a half marathon, this is your Training plan
Hand in hand Skechers we offer you a training plan of 12 weeks so that you can go from the distance of 10Km to the half marathon.
To be able to do the training you must have already completed 10k of competition and be able to train 4-5 days a week
If you already have a level you can start in week 5
Brand shoes Skechers from a Performance line specially designed for the world of running.
Skechers has several models to run at different distances but in this article we recommend these 3 for the 21 km
Ideal for the day of the competition, It has a carbon fiber plate and is the shoe used by Martín Fiz or Diego García.
All the Skechers GOrun Speed Elite Hyper(TM) It is a high performance shoe model designed to offer a competitive advantage and win races.
This ultralight sneaker with biomechanical technology M-Strike offers a fast rotation taking into account the economy of running and also has cushioning with HYPER BURST (R) compound, a carbon fiber and a durable Goodyear (R) rubber outsole.
The versatile Skechers GOrun Ride 8 (TM) they are running shoes light, neutral and well cushioned.
Featuring a breathable mesh upper with HYPER BURST (R) cushioning midsole, M-Strike biomechanical technology that promotes midfoot stride, making every stride more efficient, and a high-performance outsole with Goodyear (R) rubber. .
The HYPER BURST (R) cushioned midsole offers an ultralight experience with great energy return.
This innovative compound is created through a 'Super Critical (R)' process from a single solid piece of EVA in which compressed spherical cells are added that favor its lightness and reactivity.
All the Skechers GOrun Razor (TM) it's a fast shoe, versatile and lightweight for training and race day.
Featuring a breathable mesh and polyester upper, plus highly durable HYPER BURST (R) cushioning with a Goodyear (R) outsole
Week | Monday | Martes | Wednesday | Thursday | Friday | Saturday | Sunday |
1 | BREAK | 10 ′ Z2 + 30'Z3 + 10 ′ Z2 | CORE | 15 ′ Z2 + 8X (1 ′ Z4 + 1 ′ Z1) + 10 ′ Z2 | BREAK | 20 ′ Z2 + 10 slopes from 1 ′ to Z3 (2), rec down 1 ′ + 10 ′ Z2 | 12 km run Z2 |
2 | BREAK | 60 ′ Z2 | CORE | 20 Z2 + 12 4% slopes in 100m Z3 (2), rec descent) + 15 ′ Z2 | BREAK | 60 ′ run Z2-3 on hilly terrain | 3 km Z2 + 3 km Z3 + 3X (700 km Z3 (2) + 300 m Z4, + 500 m Z2) +1 km Z3 + 1 km Z2 |
3 | BREAK | 20 ′ Z2 + 20 ′ Z3 ′ + 10X (1 ′ Z4 + 1 ′ Z2) + 5 ′ Z2 | CORE | 20 ′ Z2 + 2X (4x (400 z4, rec 2 ′ tote) 3 ′ trot) + 10 ′ Z2 | BREAK | 14 km run Z3 | |
4 | BREAK | 40 ′ run Z1 | BREAK | 45 ′ race continues | BREAK | 60 ′ run on rolling terrain | 10 km continuous running |
5 | BREAK | 10 km (3 km Z2 + 3 km to Z3 + 1 km to Z4 + 2 km Z3 + 1 km pace Z5) + 1 km Z2 | CORE | 15 ′ run Z2 +3 x (1.500 pace Z4) rec 800 m Z2 + 15 ′ Z3 | BREAK | 10 ′ Z2 + 10 X (1 ′ Z4 + 1 ′ Z2) + 10 ′ Z2 | 13 km run Z3 |
6 | BREAK | 15′ run Z2 + 2x(7x 30” Z4 +30” Z2 ) 3′ jog) + 15′ run Z2 | CORE | 70 ′ run Z3, look for a slope of 300 ym and do it 3 × 5 climbs ending Z4, rec downhill) rec 30'trote) | BREAK | 80 ′ Z2 | 14km run on undulating terrain, Z3-Z4 accelerates a bit on the climbs and rests on the descents |
7 | BREAK | 15 ′ run Z 2 + find it costs 300 m 5% and do it 2 × 5 times incrementally, finishing Z4, rec down) rec 3 ′ jog) + 10 ′ run Z2 | CORE | 30 ′ Z2 run + 8x (3 ′ Z4 pace + 2 ′ light jog) + 30 ′ Z2 run | BREAK | 80 ′ on hilly terrain, Z2-3 | 16 miles Z3 |
8 | BREAK | 40 ′ run Z1 | CORE | 50 ′ run Z2 | BREAK | 10KM TEST | |
9 | BREAK | 10 ′ stroke Z2 + (2 ′ Z4 + 1 ′ Z2 + 3 ′ Z4 + 1:30 Z2 + 5 ′ Z4 + 2 ′ Z2 + 5 ′ Z4 + 1:30 Z2 + 2 ′ Z4 + 1 ′ Z2) + 10 ′ Career Z2 | CORE | 13 km (2 km Z2 + 3 km to Z3 + 2 km Z4 +1 km Z5) +1 km Z2 | BREAK | 20 ′ Z2 + 2X4 (800 to Z4, rec 2 ′ Z1) 3 ′ R1) + 20 ′ Z2 | 17 miles Z3 |
10 | BREAK | 20 ′ Z2 + 6 × 1.000, a Z4 tries all at the same time. Rec 3 ′ trot) + 20 ′ Z2 | CORE | 10 ′ Z2 + 10 ′ technical + 10x 200 al Z5 rec 3 ′ jog) + 10 ′ run Z2 | BREAK | 30′ stroke Z2 + (2x (30” Z5 + 30” Z1 + 1′ Z5 + 1′ Z1 + 2′ Z5 + 2′ Z1 + 1′ strong + 1′ Z1 + 30” Z5 + 30” Z1) 3′ Z1) + 15′ stroke Z2 | 3km Z2 + 3km Z3 + 9km Z4 + 1km Z5 + 1km Z2 |
11 | BREAK | 2 km Z2 + 3 km Z3 + 4 km Z4 + 3X (500 m Z5 + 500 Z2) + 1 km Z2 | CORE | 10 ′ run Z2 + 20 ′ Z3 + 2X ((8x 200 m rise 4-5% to Z5%, rec lap Z1) rec 3 ′ Z1) 3 + 20 ′ run Z2 | BREAK | 10 KM to Z4 | 18k Z3-Z4 |
12 | BREAK | 40 ′ run Z1 | BREAK | 10 ′ Z2 + 10X 1 ′ Z4, rec 1 ′ Z1) + 10 ′ Z2 | BREAK | REST / some light jogging with some acceleration | Half marathon |
We recommend that you follow these Core trainings according to your level