Train for Helsingborg Marathon and Helsingborg Half Marathon

Feel the passion – every step, every meter.

Whether you are going to run your first marathon or half marathon or if you have ran it several times before it can feel good with some tips or tricks how you are going to prepare yourself for the race. We want you to have the best possible experience on September 5, 2020. Your journey begins here.

Running – neither dangerous or difficult

We love to exercise and especially in the form of running and therefor we likely want to share some tips how you should think about your training.

The most important thing is that you do something and we hope that we can inspire you to spend some time on your training against Helsingborg Marathon or Helsingborg Half Marathon. Whether you are running a marathon or a half marathon, it requires that you spend time on your training to make your experience the way you want it to be. 1 k i always better than 0.

Running is neither dangerous or hard, and together we are going to make sure that you feel the same.

Dictionary – what’s intervals?

Distance
The distance workout are the run there you go out and enjoying the surroundings and clear your thoughts. Here you should be able to run and talk with your friend the whole round.

Quality
The quality session is the training session where you want to develop your running. It can be a workout with higher speed (intervals), hills or stairs. Every quality workout starts with 10 – 15 min warm up.

Hills
Hills are one of the most underrated workouts in running. It’s building both strength, speed and recovery ability. The hills you will run in can be long, short, steep or flata. You choose hill according to what you want to get out of the training session – build stamina, speed or maybe strength and running technique.

Intervals
Intervals are workouts where you run fast followed by slow or rest, either standing, walking or jogging. These workouts can vary with different speeds and distances on the intervals and the length and intensity of the rest. If you want to train on your endurance, you run longer intervals with shorter rest. If you want to train your speed you focus on shorter intervals with long rest.

Stairs
Stair workout is a very good and easy workout that can vary in infinity. You run up and down. You can run on every step. You can run every two. You can jump on one leg or you can jump with both legs together. It’s a super session.

Long run
The marathon runners weekly routine. This session is from 60 minutes up to 3 houers. The longer the race is you are going to run, the more important this workout will be. This is the workout there your body get used to longer runs. Increase the long run during the training period towards your race.

Tips from the coach

Mikael Andersson are one of our coaches in Runners Club and here are some tips for you who train for marathon and half marathon.

  1. Find a goal why you should run. I run because it’s feel good, both physically and mentally. It’s my medicine for my soul and for my body.
  2. Start easy. If you are a beginner, it’s important that you not run to much and to hard in the beginning. You should increase your running slowly. Otherwise, there is a risk of injuries or that you will get tired of running.
  3. Vary your workouts. If you want to develop, it’s important to vary the pace and distance of your workouts. There should be a difference in tempo when you running intervals and distance.
  4. Set a goal. Register for Helsingborg Marathon or Helsingborg Half Marathon. Then it is much easier to keep the motivation going during the year.
  5. Run with others. It’s so much more fun to run with friends. The time goes faster and you can inspire each other.
  6. Rest and recovery. Don’t forget to rest between the workouts. It’s the recovery that will build you. Keep in mind that work and stressful family life are at least as demanding as running.

Training structure – plan your training

Down below are some suggestions of training plans based on how much time you have. If you would like to run a marathon you have to train a few more hours – three to four times a week and the marathon key is variation, but you should know that everything is better than nothing! Days marked with “quality sessions” means sessions with speed, stairs or hills. Remember that it doesn’t matter which session you choice, but that you choose one at least and that you get variation, both in speed and distance. Which days you choose to exercise and rest depends how your life looks like. But don’t forget to priority yourself somethimes.

Beginner

Two to three training days a week. Focus on variation. Try to get one quality session, one distance run and one long run.

Intermediate

Run at least three to four times a week. Try to get two quality sessies, one distance run and one long run

Advance

Run at least five times a week. Two quilty sessions, two distance runs and one long run. If you have a high ambition don’t hesitate to take contact with out running coach on marathon@hbg.se and get an individual training schedule.

Some favorite workouts – go outside your comfort zone

Hills & stairs

Long hill (2 – 3 minutes)
Find a long hill and run in a steady high pace and when you reach the top you run/walk calmly down again. At the bottom of the hill, turn around and run straight up again.

Short hill (up to 60 seconds)
Find a short and steeper hill and sprint up at high speed. Remember to have a good posture and when you reach the top you jog calmly down again. At the bottom of the hill, turn around and run up again.

Stairs
We love stairs. Maybe because we live in a city where there are a lot and good stairs. Here you can practice on your speed by running as fast as you can up the stairs. You can also focus on your running technique by running on each step. If you want to exercise some extra strength, you can vary with jump on both feet or one fet up.

Intervals

1000 m
Is there anything more classic workout for long runners than 1000 meter intervals? If you train on your speed you run a little less with longer rest, and if you train against marathon you run 10 – 15 intervals with shorter rest.
Minute intervals
This is a workout that only the imagination sets the limit. You can vary in infinity but our favorite is: 5 + 4 + 3 + 2 + 1 + 1 + 2 + 3 + 4 + 5 minutes with 1 minute rest between each interval. You can either rest standing or jogging. If you rest standing you can run a little faster then you get a workout that will focuses more on speed. If, on the other hand jogging during the rest the workout will get a little more focus on endurance.
70/20, 60/60 och 180/60 secounds
A favorite workout where you should focus on feeling before a certain pace. Choose a distance of 3- 7 km depending on your ambition and run 70 seconds fast followed by 20 seconds slowly then 70 seconds fast again followed by 20 seconds slow. You do this all round. You can then vary this and drive for example 60/60 where you get a longer rest or 180/60. It all depends on your status and your ambition.
Fartlek
Fartlek is a favorite workout for many elite runners around the world. Very similar to the workout above but you don’t have any predetermined intervals. Either you run on feeling or you run with friends and you choose the speed and distance every other time.

Threshold

5 x 2 k
A workout that you can vary in infinity. You should run at your racing pace of marathon / half marathon to get used to the speed. Run 1 k calm between each threshold. Vary the workout by adding more “2 k’s” or running the “thresholds” longer. For example, 5 x 5 km in marathon pace with 1 k jog rest is a perfect workout three to four weeks before the intended competition.

Long runs

Long run
The long run is the key to marathons and half marathons.

Long runs with thresholds
We think you should try to get used to your racepace and therefore it’s perfect to add thresholds in your long runs. If you have a serious goal on your marathon race, we think you should try 5 x 5 k in your race pace with 1 k jog between a few weeks before the race.