How to prepare for your Harmonie Mutuelle Semi de Paris?
How to prepare for your Harmonie Mutuelle Semi de Paris?
How can you prepare for the Harmonie Mutuelle Semi de Paris? Our coaches’ advice!
If you’re reading this article, it’s probably because you’ve just registered for the Harmonie Mutuelle Paris Half-Marathon or you’re planning to!
This iconic race in Paris is one of the most exciting for runners of all levels! Whether you’re a beginner looking to take on a new challenge or a more experienced runner aiming to beat your personal record at this distance or prepare for your next marathon, this race is perfect for pushing your limits!
To take on this 21km challenge, you’ll need to prepare properly, both physically and mentally! Discover our tips and training plans tailored to your goals and level!
FIRST HALF-MARATHON? AN ACCESSIBLE CHALLENGE!
If you’ve signed up for your first half-marathon, don’t worry! The half-marathon is achievable as long as you’re well-prepared. It’s recommended to have already run a 10 km race to build a solid foundation. Ideally, preparation should begin 12 weeks before the race, but the earlier, the better. With a structured training plan and appropriate progression, you’ll be able to approach this distance calmly and confidently.
LOOKING TO IMPROVE YOUR PERSONAL BEST OR PREPARE FOR A MARATHON?
For more experienced runners, a half-marathon is an ideal opportunity to test your level or refine your race strategy in preparation for a marathon. It’s recommended to incorporate a half-marathon into your marathon preparation plan about 3 to 4 weeks before the big day, as it can make a significant difference! This will allow you to assess your fitness level and serve as a useful test in your marathon training plan.
If you’re aiming for a new personal record (PR) in a half-marathon, it’s recommended to optimize your training by gradually increasing the volume, incorporating specific sessions like VMA (maximal aerobic speed) and race pace, and improving your recovery and nutrition. You can also review your previous training plans to identify areas for improvement, whether it’s the frequency of training, the types of sessions programmed, etc.
By enhancing your preparation methods, you can observe significant improvements in your fitness and endurance!
FIRST HALF-MARATHON? AN ACCESSIBLE CHALLENGE!
If you’ve signed up for your first half-marathon, don’t worry! The half-marathon is achievable as long as you’re well-prepared. It’s recommended to have already run a 10 km race to build a solid foundation. Ideally, preparation should begin 12 weeks before the race, but the earlier, the better. With a structured training plan and appropriate progression, you’ll be able to approach this distance calmly and confidently.
LOOKING TO IMPROVE YOUR PERSONAL BEST OR PREPARE FOR A MARATHON?
For more experienced runners, a half-marathon is an ideal opportunity to test your level or refine your race strategy in preparation for a marathon. It’s recommended to incorporate a half-marathon into your marathon preparation plan about 3 to 4 weeks before the big day, as it can make a significant difference! This will allow you to assess your fitness level and serve as a useful test in your marathon training plan.
If you’re aiming for a new personal record (PR) in a half-marathon, it’s recommended to optimize your training by gradually increasing the volume, incorporating specific sessions like VMA (maximal aerobic speed) and race pace, and improving your recovery and nutrition. You can also review your previous training plans to identify areas for improvement, whether it’s the frequency of training, the types of sessions programmed, etc.
By enhancing your preparation methods, you can observe significant improvements in your fitness and endurance!
the basics of a good training plan
TO ACHIEVE THE GOALS YOU’VE SET, HERE ARE THE MAIN TYPES OF SESSIONS YOU’LL FIND IN YOUR TRAINING PLAN:
Fundamental Endurance (EF): The foundation of training, these runs should be done at a comfortable pace. The goal is to run at a pace where you can hold a conversation without getting out of breath. These sessions help strengthen your cardiovascular system and develop your general endurance, allowing you to sustain the 21km distance that awaits you.
Long Runs: Crucial for getting the body used to running for a long time. They are run at a fundamental endurance pace or a moderate pace, often a bit slower than your race pace. Long runs increase your ability to maintain prolonged effort and better manage fatigue during the last kilometers of the half-marathon.
Half-Marathon Pace Sessions: To get accustomed to race pace. These sessions involve running at the target pace you aim to maintain on race day. They help you better understand your race pace and improve your effort management.
Maximum Aerobic Speed (MAS): To improve speed and endurance. MAS is the speed reached when oxygen consumption is at its maximum. MAS sessions, like 400m intervals, increase your base speed and your ability to run faster over longer distances.
TYPICAL WEEK: (4 training sessions per week)
Monday: MAS: 12x400m at MAS pace, 1-minute recovery.
Wednesday: EF: 1 hour at a comfortable pace.
Thursday: Half-marathon pace: 2×20 minutes at race pace.
Sunday: Long run: 15 km at a moderate pace.
Strength and Conditioning : The Extra That Makes a Difference!
The last kilometers of a half-marathon can be challenging, especially for first-time half-marathoners and those running at faster paces. Additionally, in the final kilometers of the Harmonie Mutuelle Semi de Paris, you’ll encounter a significant hill, which requires good physical preparation to avoid burning out before the finish line!
Doing strength and conditioning exercises (S&C) at least once a week offers several benefits: it helps strengthen muscles, improve posture, increase resistance to fatigue, and maintain an efficient stride all the way to the finish line!
Incorporating S&C into your training plan also helps reduce the risk of injuries both during preparation and on race day!
Two S&C exercises to do at home:
1. Squats: Strengthening the quadriceps and glutes. Squats are essential for developing the power and endurance of the leg muscles, enabling you to better handle hills and challenging sections of the course. They also help prevent injuries by strengthening joints and improving stability.
2. Plank Core Exercise: Strengthening the core for better posture. Doing the plank improves core strength, which is crucial for maintaining good running posture, especially when fatigue sets in towards the end of the race!
With the S&C module of the RunMotion Coach app (reserved for Premium users), you can follow customized S&C sessions that perfectly complement your running training plan.
How does it work?
Set the Semi the Paris as an objective!
Access your weekly training plan through our mobile app, based on:
- Your level: from beginner to advanced
- Your favorite training environments: track, road, trail, mountain
- Your schedule: YOU decide when to train
- Your fitness level
- Your completed workouts and data synchronized from your watch
How does it work?
Set the Harmonie Mutuelle Semi de Paris as an objective!
Access your weekly training plan through our mobile app, based on:
- Your level: from beginner to advanced
- Your favorite training environments: track, road, trail, mountain
- Your schedule: YOU decide when to train
- Your fitness level
- Your completed workouts and data synchronized from your watch
ALLOW YOURSELF TO BE GUIDED AND ACHIEVE YOUR GOALS!
“Whether you’re a beginner, intermediate, or advanced runner, our mission is to help you improve through running, with personalized training and a motivating coach!”
Romain and Guillaume
Creators of RunMotion Coach
GO FURTHER!
Take advantage of an exclusive offer on Premium membership thanks to the Harmonie Mutuelle Semi de Paris!
€34.99 €29.99
€9.99 per month
€54.99 €44.99
€7.49 per month
€79.99 €69.99
€5.83 per month
go further!
Take advantage of an exclusive offer on Premium membership thanks to the Harmonie Mutuelle Semi de Paris!
€34.99 €29.99
€9.99 per month
€54.99 €44.99
€7.49 per month
€79.99 €69.99
€5.83 per month
RunMotion Coach offers:
A personalized training plan adapted to your goals! Plus, you can choose to integrate Strength and Conditioning (S&C) workouts and Cycling sessions into your program for rock-solid thighs!
Programs created by coaches and high-level runners, based on science and years of training!
The leading French online coaching solution with over 600,000 users!
Structured training up to 6 months in advance of your race – perfect for those starting their preparation late!
Sessions adapted to your environment, recalculated each week based on your fitness level and availability!
Specific advice on racing, nutrition, physical and mental preparation!
Compatible with
Compatible with
YOUR REVIEWS
Everything is personalized and intuitive. I appreciated its efficiency.
It’s a fun application and very easy to use.
What I like most about the application is the synchronization and export of workouts.
Everything works very well, I particularly like the possibility of adapting my week to the ups and downs of my professional and personal life.
I find the app easy to use, everything is well explained, there is post-workout feedback and plenty of choices. The workouts are varied – you never get bored!
A great discovery!
YOUR REVIEWS
Everything is personalized and intuitive. I appreciated its efficiency.
It’s a fun application and very easy to use.
What I like most about the application is the synchronization and export of workouts.
Everything works very well, I particularly like the possibility of adapting my week to the ups and downs of my professional and personal life.
I find the app easy to use, everything is well explained, there is post-workout feedback and plenty of choices. The workouts are varied – you never get bored!
A great discovery!
Q&A
Why should I prepare for the Harmonie Mutuelle Semi de Paris?
Specialized training allows runners to arrive calm on race day and to make the most of their experience. RunMotion Coach training plans are adaptable to all road distances: 5km, 10km, half-marathon, and marathon. They have been developed by experienced coaches who have trained runners from beginner to international levels. Long runs can last up to 2h30, depending on the profiles and when you enter the marathon as an objective.
Why get the Premium version?
The Premium version is available for a 7-day trial. You can cancel it at any time. In Premium, you maximize your chances of success with:
- The complete training package (S&C, nutrition, advice, mental preparation…)
- Full integration with all your devices (calendar/ watch)
- Your digital coach supports you on a daily basis
All you have to do is run!
Subscribing to the Premium version also means allowing us to develop new features to offer you the best possible experience.
How has my training program been built?
An algorithm, developed by one of our geek runner 🤓 in collaboration with our coaches, allows us to manage the structure of the program and its adaptability according to the information transmitted by the runner.
Is it also suitable for wellness objectives?
https://en.run-motion.com/muscle-strengthening-and-sc-in-runmotion-coach-running-and-trail/
Photo credits : A.S.O./Fabien Boukla
& A.S.O/Aurélien Vialatte