Notes

Running a half marathon is on the wish list of many people. If you're not a long-distance runner yet, you probably look like a very complicated task and you're overwhelmed at first, and even more if you don't have a half-marathon training plan. If you are one of those who want to tack the participation in a half marathon of your wish list, we recommend that you review the training plan that was developed by Jaume Leiva, Spanish champion in Media Marathon.
The distance of the half marathon poses a challenge more extreme than the 10k races. JBHNews for half marathon is on the way between the required for 10 km races and the marathons. JBHNews for the half marathon is also a good springboard for the first marathon, as with it you will discover if you enjoy traveling long distances.

By following one of these mid-Marathon training programs, you will gradually develop through four training phases: strength, strength and speed. Note, of https://jbhnews.com/proper-exercise-routine-no-gear-necessary/34617/ , that there is no "one size" training program. While https://jbhnews.com/how-to-build-muscle-and-strength-the-right-way1/32529/ offered here are solid and reliable, you must feel free to play with them and make them yours.

Before you start training for a marathon medium, make sure you're in shape to follow that particular training program. Each program includes a calendar for a “pre-training week”. Next, we propose the final three-month plan consisting of 12 full weeks of training. You can access an article dedicated to each week with the calendar proposed by the expert Jaume Leiva following the links.

First week of training: half marathon
Jaume Leiva proposes to train four days a week: Monday, Wednesday, Friday and Sunday, and rest the rest. In this first week of mid-Marathon training work straight sunny and smooth trot.

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In this second week of training for the half marathon, we work alternately the same days as the first week. We also incorporate soft stretching on the lower train, and continue with series of different rhythms. For example, for the second day of the second week it is proposed to heat 20 minutes to smooth trot, and series at different rates: 2000 mts. at rhythm 5,50 min/km + 1000 mts at 5.45 min/km + 500 mts at 5.35 min/km and return to realize 1000 mts at 5.40 min/km. Between each series he performs two minutes of smooth trot.

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In the third week of mid marathon training, the training plan is completed with live trot sessions for sensations, that is, running according to your body allows you, raising a bit the rhythm and observing the sensations of the body well to maintain a comfortable, a little elevated level without going to a top.

Fourth week of training: half marathon
In this fourth week of training for half marathon, Jaume Leiva focuses on abdominal work. New exercises are incorporated into the routine to strengthen the abdomen area. 3 complete series of four exercises are required (to choose).

Fifth week of training: half marathon
The fifth week of mid-Marathon training already begins to shed results. Surely, JBH News passed the initial fatigue and it's time to continue strengthening the body and gaining muscle tone. In addition to continuing with the abdominal work, the week ends with a 10 km race, in which values the response of your body and the sensations it triggers.

Sixth week of training: half marathon
The sixth week of mid-Marathon training involves the equator of the training plan proposed by the expert, Jaume Leiva. In jbhnews.com will notice results more than evident and you will be surprised by your new brands. In https://jbhnews.com/nutritional-value-of-bananas-in-bodybuilding-diets/41157/ are urged to continue to perform straights of solitude, stretching, a force routine and series of different speeds.

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There are only five weeks left to face the half marathon. During the seventh week of training for the half marathon we started a hiit training for runners, note:

* 20 minutes at rhythm 5,45 min/km
* 10 minutes to smooth trout
* 15 minutes at rhythm 5.40 min/km
* 10 minutes to smooth trout
* 10 minutes at rhythm 5.35 min/km
* 10 minutes to smooth trout
* 5 minutes at rhythm 5.30 min/km
* 10 minutes to smooth trout

Eighth training week: half marathon
During the eighth week of mid marathon training, we continue with everything we learned in the training, and we incorporate on the fourth day Sunday about 35 minutes of progressive race (Jaume Leiva recommends starting with 5.50 min/km and intensifying the pace up to 5.20 min/km).

Ninth week of training: half marathon
We continue with positive attitude and want to get better results in the ninth week of training for half marathon. JBHNews , a long distance expert gives us a great advice: “There are times when we are very tired and it is normal that the head no longer works we are running for running and what we have to think is that we run to move. Our goal is to reach the goal, if we're just thinking that we're running to move and we've worked the career technique everything will be better. “

Tenth week of training: half marathon
In the 10th week of mid marathon training the training plan focuses on continuing with the 12 400-metre races at an intense rate of 5.20 or 5.15 min/km, between each straight runs a minute 30 seconds to smooth run.

Tenth first week of training: half marathon
Another week we have the half marathon training plan

Jaume Leiva to keep getting shaped and making our best mark on a Half Marathon. At https://jbhnews.com/hydroslim-thermogenic-enhancing-pre-workout-supplement-drink/42003/ of planning, missing 2 weeks to finish it, you should also start taking care of the rest hours of the race week. Here we leave you the proposal of the tenth first week of mid marathon training.

Tenth second week of training: half marathon
If you've done your homework well, you'll have reached the tenth second week of half marathon training and you'll be nowhere to run a half marathon. It continues at 1000 meters at 5.25-5.20 min/km, 2 minutes at smooth run, follows with 8 series of 400 meters at 5.15 min/km, between every 400 m make a 2 min race to smooth run. Finish the exercise with 1000 meters at a rate 5.25-5.20 min/km.

Any doubts? Follow Jaume Leiva's recommendations and get the best brand in half a marathon! Do JBH News encourage yourself to join the challenge? I encourage all runners!
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