Basic Training Principles
Core principles for successful marathon completion.
Gradual Increase
Increase distance or intensity by no more than 10% each week.
Consistency
Regular training 3-4 times per week is key.
Adequate Rest
Include rest days for muscle recovery.
Training Plans by Distance
5K Training Plan (8 weeks)
5K completion training program for beginners.
Week 1-4: Basic Fitness
- • Walk-run intervals (1 min run, 2 min walk)
- • 3 times/week, 20-30 minutes each
- • Gradually increase running time
Week 5-8: Endurance Building
- • Increase continuous running time
- • 3-4 times/week, 30-40 minutes each
- • 25 min continuous run by week 8
10K Training Plan (12 weeks)
10K training program for those who can complete 5K.
Week 1-4: Foundation
- • 3 times/week, 30-40 min runs
- • Comfortable pace consistently
- • Maintain 6-8km distance
Week 5-8: Distance Building
- • 4 times/week, 40-50 min runs
- • Increase to 8-10km distance
- • Add 1 tempo run
Week 9-12: Peak Phase
- • 4-5 training sessions/week
- • Include 12km long runs
- • Taper 2 weeks before race
Half Marathon Training Plan (16 weeks)
Half marathon training program for those who can complete 10K.
Week 1-8: Base Building
30-40km/week, gradually increase long runs to 15km
Week 9-14: Build-up Training
40-50km/week, long runs up to 18km, include tempo and interval training
Week 15-16: Tapering
Reduce training volume by 30%, focus on condition management
Training Types Guide
Easy Run
Comfortable pace where you can maintain conversation
65-75% of max heart rate
Tempo Run
Comfortably hard pace maintained steadily
80-85% of max heart rate
Interval Training
Alternating fast running with recovery periods
90-95% of max heart rate
Long Run
Long distance runs up to 80% of target distance
65-75% of max heart rate
Tips for Training Success
Nutrition Management
Proper carbohydrate and protein intake before and after training is important. Light meal 2 hours before training, recovery food within 30 minutes after training.
Hydration
Adequate fluid intake before, during, and after training is necessary. Especially for runs over 1 hour, drink water or sports drinks during the run.
Recovery and Rest
Adequate sleep (7-9 hours), stretching, and massage help recovery. When fatigue accumulates, injury risk increases, so listen to your body.
Injury Prevention
Don't skip warm-up and cool-down. Strength training also helps prevent injuries. When you have pain, don't push through and take rest.
Find races that match your training plan!
After systematic training, participate in races to gain practical experience.