Copenhagen Half Training Guide 2015
The training programmes for the Copenhagen Half Marathon 2015 are fairly simple. Each programme is
available in two versions based on either kilometres or minutes. If you like your training programme to
be based on kilometres, everything is very straight forward. If you prefer a programme based on minutes, it is important that you do not make any comparisons to the kilometer based programme. Simply
run the recommended number of minutes per training – regardless if you end up running more or less
kilometres than recommended in the kilometer based programme.
Pace Descriptions
Each programme operates with 3-4 different paces;
"SLOW"
run somewhat slower than the pace that feels natural to you thus using fewer ressources.
"REG"
run in a regular pace, meaning the pace that feels natural to you, depending on your level
of energy on the particular day. It is important you not run faster than, by the end of the
training, you would be able to continue running for a while more. Notice! In the second half of the programme, REG pace is more or less equivalent to your
half marathon pace.
"FAST"
push yourself into a faster pace than you would normally choose, however not your
maximum pace. Do not push yourself harder than the distance, your motivation, and your
level of energy on the particular day allow you to. Be aware that sometimes, after running
fast pace, you must be able to continue in slow or regular pace.
MAX: Run as fast as possible.
Programme Descriptions
Programme 1 Choose this programme if you are able to run approx 5 km and if you are used to running
once or twice a week. This programme is intended for the unexperienced half marathon
runner – perhaps Copenhagen Half will even be your first half marathon.
With only 13 weeks until race day, the objective is not to run a fast Copenhagen Half, but
merely to get in shape to complete the race and get a good experience. Some might object that 13 weeks are not sufficient for getting in shape to run a half marathon. However,
based on my experience, it is mostly a question of having the right mind-set and temper.
If you feel comfortable about picking up the challenge, then I consider it absolutely realistic and safe. If, however, you do not feel comfortable about it or if you are easily injured, I
would rather recommend you aim for next year’s Copenhagen Half.
The programme starts off with two weekly trainings, after a few weeks increasing to three
weekly trainings. The programme begins with 9 km or 45 minutes of running, peaking
with 21 km or approx 1 h 45 min of running. Average weekly distance is 17 km or 100 min.
Programme 2 Choose this programme if you are able to run 10 km and if you are used to training 2-3
times a week. You must have some running experience and be in fairly good shape.
This programme will not be progressing in volume as much as Programme 1. Instead it
contains harder and more intensive trainings. The programme contains an average of 25
km/week or approx 2h:10 min running.
Programme 3 Choose this programme if you are used to running three times a week. Maybe you have
even run a marathon this spring or if you are an experienced runner.
This programme starts off easy but increases to almost 40 kilometres or 3 hours of running per week. Five of the 13 weeks contains 4 weekly trainings, and the programme contains more longer runs.
From July you will have one intensive training per week, and these trainings will be harder
than programme 1 and 2. An average week contains 30 km or 2½ hours of running.
Programmes are Guidelines Only
Please be aware that the programmes are merely guidelines. If you experience any problems, such as
excessive pain, illness, fatigue, lack of motivation or time to train, then you must adjust your training
and make it easier. You should never aim to adhere strictly to any training programme, regardless what!
A training programme should be considered as guidelines, and there must be room and flexibility to
make individual adjustments along the way. Perhaps for you it makes perfect sense to shorten of or
skip some trainings, or you prefer to add another 1-2 kilometres or 5-10 minutes to each training.
Also keep in mind that there is nothing to be gained by trying to catch up on lost training. If your training
was discontinued, your first trainings after the break should be short and slow before you start to adhere to the programme again. If for instance you skip week 7, do half the programme in week 8 before you
resume full programme in week 9.
Place your training the way it fits you and your family best. If you have two weekly tranings, place one on
a weekday and one during the weekend. If you have three weekly trainings, place two on weekdays and
one during the weekend. If you have four weekly trainings, place two on weekdays, one on Saturday and
one on Sunday. If you have two or three weekly training, avoid two days in a row. If you have four weekly
trainings, avoid two intensive or long runs in a row.
Tips & Advice
*Races. It is a good idea to participate in one or more race events to prepare yourself for the Copenhagen Half Marathon. The training programmes contain recommendations as to when a race event could
be fitted into the programme, however, these are simply recommendations.
*Simulate race day. During the last half of the programme, it is recommended that you place the longer runs (more than 60-70 minutes) around 11am, which is the time the Copenhagen Half starts. Get up
and eat breakfast as you would on race day, grab a late morning snack if you prefer, and drink as you
would on race day. Run in the shoes you expect to be wearing on race day, and exercise your energy
intake during the run. Take a short break and try to drink 1 or two cups of lemonade or energy drink before you run and after every 4-5 km / 20-30 minutes.
Supplementary training. All programmes can be combined with supplementary endurance training
(such as spinning, cycling, swimming or rowing) and/or fitness/strength exercises. Supplementing
your training will boost your shape without significantly increasing your risk of getting injured.
Core-stability training. You will particularly gain from combining your running programme with at least
one – preferably two – core-stability tranings (abdominal-back strength training) of 10-20 minutes.
Surface and terrain. Make sure not to run on the same type of surface (unpaved way, asphalt, trails)
nor in the same type of terrain (flat or hilly) every time. Variation is important to avoid injuries.
Enjoy your training!