As for the half-horse preparation time, Mark Kugan, a former Olympic marathon runner, said, If you can finish 5K now, you can compete in half-horse race in eight weeks. However, the ideal training time is 3-4 months, because it can provide a buffer time for the runners illness, injury and so on.
What if a runner who cant even finish 5K now? Kugan said most novice runners have a target distance of 5 kilometers in the first week, but they may suffer from tibial pain and other symptoms, and they need to stick to this stage.
Jeff Galloway, a former Olympic runner and current running coach, advises runners to train at least three times a week. Running in the middle of the week averages about 30 minutes, and running in the weekend can reach 5 kilometers.
In the training plan of half horse race, once a week long distance running is an important part. In long-distance training, runners should be able to talk at a relaxed pace, that is, when running, rather than breathing and unable to speak. Through a week of practice, if runners can easily complete the 16-kilometer long run, then it will not be a problem on the race day.
Common half-horse training programs generally include four parts: cross-training, at least 16 kilometers of long-distance running once a week, rest days after long-distance running, and gradual reduction of training volume. Cross-training such as swimming and bicycle and running complement each other, which can improve runnersaerobic fitness; long-distance running can improve runners endurance; rest day is to make the body fully recovered; two or three weeks before the race, runners need to gradually reduce the amount of training to prepare for the race.