Halbmarathon-Trainingsplan

Running is only one part of the equation. To take on a marathon successfully, you’ll also need to take care of your nutrition - fueling your training, supporting recovery, and making healthy choices day to day.

‍To optimize your marathon performance, you need to:

• Keep your protein high to help with muscle recovery and repair.
• Take on plenty of carbs before your longer runs and tougher sessions to replenish glycogen stores.
• Experiment with caffeine in training if you’re looking for an extra boost in distance or pace.

‍Race-week fueling is crucial. By the time taper begins, you’ll already have done the hard training - now it’s about arriving fresh and fueled. Carb-loading in the final few days will maximize glycogen stores without dramatically increasing calories. Think bigger portions of carbs at each meal, while keeping protein steady. Three days out, consider reducing high-fiber foods to keep your digestion settled.

‍On marathon morning, keep your glycogen stores topped up with a familiar high-carb meal 3-4 hours before the start. Keep fat and fiber low, and don’t overdo protein. Add a small snack you’ve practiced with before heading to the start line if you need it.

Remember: nothing new on race day. Stick with fueling strategies you’ve already tested in training so you can run with confidence from the first mile to the last.

Adding cross-training and strength training to your marathon running plan helps you achieve two things: reduce injury risk and improve your performance.

‍Cross-training can add variety to your marathon training and keep things fresh. Activities like cycling, swimming, rowing, or using the elliptical are all great options - but the key is to choose something you enjoy. Not only will this help you stay motivated, it also gives you a low-impact way to maintain fitness if you’re injured or need a break from running.

‍Strength training is an essential complement to marathon preparation. It improves performance, boosts running economy by 8–12%, and helps your body withstand the high mileage that marathon training demands. Stronger muscles mean better efficiency over 26.2 miles and a lower risk of injury.

In fact, during a marathon your calves can absorb forces up to 11 times your bodyweight and your quads up to 4 times - over thousands of steps. Conditioning those muscles through strength work ensures they can handle the load, protecting your joints and bones when fatigue sets in. Without it, your body may compensate in less efficient ways, raising the risk of injury.

Pacing is the single biggest factor in marathon success - too fast early and you’ll pay later.

‍Set your goal: work out your target finish time and pace range (a few seconds either side).

‍Break it down:‍

• First half: keep it controlled - it should feel comfortable and almost easy.
• Mid section (to 36km/22mi): focus on each mile/kilometer at a time. If you feel strong, increase pace slightly - but only by 5 sec/km or less.
• Final push: expect fatigue, but stay steady, feed off the crowd, and reel in runners ahead.

‍Fueling: take on ~60g carbs per hour (e.g. a gel every 30–35 minutes) from the very start - don’t wait until you feel tired.

Tip: Practice your exact pacing and fueling strategy in long runs so it feels second nature on race day.

Your running form is one of the most important tools you have in a marathon. Over 26.2 miles, even small inefficiencies can add up and cost you time, energy, and comfort.

Running efficiently will:

• Protect your body from the repeated impact of long-distance running.
• Reduce energy waste so you can maintain pace deep into the race.
• Lower your risk of fatigue-related injuries, especially in the later miles.

Form matters at every distance, but in a marathon it’s often the difference between running strong in the final 10k or hitting the wall.

• Run tall with relaxed shoulders to keep your breathing open.
• Keep strides short, quick, and economical to save energy.
• Drive arms smoothly to maintain rhythm and forward momentum.
• Stay relaxed in your face, hands, and jaw to conserve effort.

Practice good form throughout your long runs and workouts, especially when tired. The marathon tests your endurance, so holding posture in those final miles is key. Remember, form improves gradually - small, consistent adjustments in training will pay off massively on race day, helping you stay efficient, strong, and composed all the way to the finish line.

To help your body adapt to your marathon training and recover properly, there are some essential things you should be doing:

• Sleep enough: Sleep is critical for recovery. Aim for consistent 8-hour nights - your body does its best repair work while you rest.
• Don’t forget mobility work: Add pilates, yoga, or simple stretching to your routine. Over months of marathon training, mobility keeps you moving freely and reduces stiffness.
• Do sports massages: Sports massages or at-home tools like foam rollers and massage guns can ease tight muscles and speed up recovery between long runs.
• Be flexible: Listen to your body across the training cycle. Take an extra rest day or shuffle sessions if fatigue builds - consistency matters more than forcing any single run.
• Hydrate and fuel properly: Refuel after long runs and workouts with a balanced mix of carbohydrates, protein, and healthy fats. Staying hydrated supports muscle repair and energy levels.
• Include active recovery days: Recovery doesn’t always mean stopping. Easy cycling, swimming, or walking can boost circulation, flush out soreness, and leave you fresher for your next big session.

The gear you use during marathon training and on race day is key to your comfort, performance, and peace of mind. Here are some important considerations:

• Shoes: Invest in a good pair of running shoes suited to your gait and marathon mileage. The right shoes will help absorb impact and reduce injury risk across the many miles you’ll cover. Visit a specialist store where you can test options on a treadmill to find your best fit.
• Clothing: Choose high-quality performance fabrics that wick sweat and reduce chafing over long distances. Avoid cotton, which traps moisture and can cause discomfort on longer runs.
• Running watch or GPS tracker: Monitoring pace and distance is crucial in marathon training. Use a GPS watch or your phone’s tracker to stay on top of your sessions. Runna integrates with Garmin, Apple Watch, Coros, and Strava so your training plan stays synced automatically.
• Accessories: For long runs and race day, consider hydration gear, belts, or vests to carry gels, fluids, and essentials like your phone or keys. Practicing with them in training ensures no surprises on the big day.
• Sun protection: Protect your skin with high-SPF sunscreen - even on cloudy days. Long exposure during training and racing can take a toll if you don’t plan ahead.

Golden rule: test everything during training. Nothing new on marathon day.