COMO TREINAR PARA UMA MEIA MARATONA 21KM

Summary

In this video, the coach provides valuable insights on how to train for a half marathon (21K). The advice focuses on building a balanced training routine with long runs, semi-long runs, and interval training. The importance of starting slow, gradually increasing intensity, and incorporating both long and short sprints for speed is emphasized. The coach shares his expertise, offering a method to help runners improve their time or complete their first half marathon in under three months. The video encourages runners to respect the distance, maintain consistent training, and follow a structured plan for success.

Takeaways

• 😀 Don't underestimate the half marathon (21 km); it requires proper training, even if you've completed a full marathon.
• 😀 Respect the distance, especially if you're coming from 10 km or 15 km races – the half marathon is a significant challenge.
• 😀 Train long every weekend with distances of 15 to 18 km to build endurance for the half marathon.
• 😀 Include a 'semi-long' run mid-week, typically between 12 to 14 km, as a complement to your long weekend run.
• 😀 Start with slower long runs to build your body’s tolerance to longer distances before increasing intensity.
• 😀 Gradually increase the intensity of your long runs by incorporating faster paces or progressive runs after several weeks of building endurance.
• 😀 Incorporate interval training with longer (1-3 km) and shorter (200-600 m) sprints to improve speed and stamina.
• 😀 Quality is key in training; don't just focus on accumulating mileage, but make sure the volume is high quality to improve your performance.
• 😀 A good training plan for a half marathon includes not only long runs but also shorter, intense sessions like interval training and aerobic power training.
• 😀 Consistent training with proper recovery is necessary to improve your half marathon time. A personalized approach can help you achieve better results in less than 3 months.

Q & A

What is the main topic of the video?

The video is about training for a half marathon, specifically how to prepare for the 21 km race.

Why should runners respect the half marathon distance?

Many runners underestimate the half marathon, especially those who have run a full marathon. However, improving your half marathon time is key to improving marathon performance, and it is important not to underestimate the effort required for this race distance.

What is the importance of long training runs during the preparation?

Long training runs (15-18 km) are crucial because they help build endurance and allow the body to adapt to running longer distances. This is an essential part of preparing for the half marathon.

What is a 'semi-long' run and how does it complement the long run?

A 'semi-long' run is typically a training run of 12-14 km. It is the second longest run of the week, which helps to build stamina without overloading the body. It complements the long run by maintaining consistent training volume while adding variety to the workout schedule.

What should runners do initially when preparing for the half marathon?

Runners should initially focus on completing their long runs slowly, allowing their body to adapt to the distance. This helps develop a solid endurance base before increasing the intensity.

How should intensity be increased after building a base of slow long runs?

After about 4-6 weeks of running slowly, runners can start increasing the intensity of their long runs by incorporating variations like a progressive run or interval training to improve pace.

What role do speed workouts (such as interval training) play in half marathon preparation?

Speed workouts, including longer intervals (1-3 km) and shorter intervals (200-600 meters), improve a runner’s ability to maintain a fast pace during the race. While longer intervals help with endurance at race pace, shorter intervals enhance speed and overall race quality.

How important are slower, shorter runs in training for the half marathon?

Slower, shorter runs are important because they help with recovery and consistency. These types of runs also contribute to building aerobic capacity and ensuring overall training balance.

What does the term 'aerobic power' refer to, and how should it be trained?

Aerobic power refers to the body's ability to sustain prolonged exertion at moderate intensities. This can be trained through moderate-distance runs that focus on maintaining a consistent pace and increasing endurance.

How can runners ensure they improve without overtraining?

Runners should focus on gradually increasing the volume and intensity of their training. Ensuring that each training session serves a specific purpose (e.g., long run, semi-long run, speedwork, recovery run) will help avoid burnout and injury while allowing for improvement.