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Way to half marathon: Dare to challenge,
achieve your goal (How to upgrade from 10K to 21K)

DANANG INTERNATIONAL MARATHON 2019
WAY TO HALF MARATHON: DARE TO CHALLENGE, ACHIEVE YOUR GOAL
You've done a 5K or a 10K and you're ready to race a half marathon, try this 12-week advanced beginner half marathon schedule (see chart below).
This schedule is geared toward runners who can run 6.4K comfortably and can run 4 to 5 days per week.

hcmc-marathon

Notes about the schedule:
Mondays and Fridays:
Mondays and Fridays are usually rest days. Don't ignore rest days -- they're important to your recovery and injury prevention efforts.
Your muscles build and repair themselves during your rest days. You're not going to gain much strength and you're increasing your risk of injury if you don't take some rest days.

Tuesdays and Saturdays:
After you warm up, run at a comfortable pace for the designated mileage.

Wednesdays:
Do a cross-training (CT) activity (such as biking or swimming) at an easy to moderate effort for 45 to 50 minutes.

hcmc-marathon

Thursdays:
At Week 4, you'll start to do race pace runs. After a 1.6K warm-up (WU), run for the indicated distance at your half-marathon race pace.
Then run a 1 cooldown (CD) at your easy, conversational pace. If you're not sure what your half marathon pace is, run at a speed that you think you could hold for 21K.

Sundays:
Sundays are active recovery days. Run at an easy (EZ), comfortable pace to help loosen up your muscles.

Note:
You can switch days to accommodate your schedule. So, if you prefer to workout on a Monday or Friday, it's fine to swap a rest day for a run day.

hcmc-marathon

Week

Mon

Tue

Wed

Thu

Fri

Sat

Sun

1

Rest

4.8K

CT

6.4K

Rest

6.4K

4K EZ

2

Rest

4.8K

CT

6.4K

CT

8K

4K EZ

3

Rest

5.6K

CT

8K

Rest

9.7K

4.8K EZ

4

Rest

5.6K

CT

1.6K WU / 1.6K race pace / 1.6K CD

Rest

11.2K

4.8K EZ

5

Rest

6.4K

CT

1.6K WU / 2.4K race pace / 1.6K CD

Rest

12.8K

5.6K EZ

6

Rest

6.4K

CT

1.6K WU / 3.2K race pace / 1.6K CD

Rest

14.4K

5.6K EZ

7

Rest

6.4K

CT

1.6K WU / 4K race pace / 1.6K CD

Rest

16K

5.6K EZ

8

Rest

7.2K

CT

1.6K WU / 4.8K race pace / 1.6K CD

Rest

12.8K

6.4K EZ

9

Rest

8K

CT

1.6K WU / 4.8K race pace / 1.6K CD

Rest

16K

4.8K EZ

10

Rest

7.2K

CT

1.6K WU / 6.4K race pace / 1.6K CD

Rest

13.2K

4.8K EZ

11

Rest

6.4K

CT

1.6K WU / 3.2K race pace / 1.6K CD

Rest

8K

4K EZ

12

Rest

1.6K WU / 2.4K race pace / 1.6K CD

30 minutes

Rest

20 minutes

Race Day!

Rest Day!

Back
  • Race day: August 11th, 2019
  • Time: 04:00 AM
  • Location: Bien Dong park, Da Nang city

WHAT PEOPLE SAY ABOUT MANULIFE DANANG INTERNATIONAL MARATHON

Thanks for the organization of the first Da Nang Marathon! I had a great time and enjoyed the nice course around the city and along the waterfront. Will recommend this to my friends and truly hope to there will be a second Da Nang Marathon next year

Andre Zimmermann Germany

Congratulations on the best ever first marathon organized in such a beautiful place. Absolutely enjoyed it and will ensure we pass the word around to running enthusiasts in our part of the world

Eileen Goh Singapore

The De Nang Marathon/Half Marathon is an event which allows you to not only run 42.2k or 21.1k but also an opportunity to explore an exciting part of Vietnam .In particular I totally enjoyed my two visits to Hoi An. The Vietnamese people are extremely friendly and race organisation is faultless.

Pat Carroll Australia

Just wanted to thank you guys for a fantastic experience at the Race in Da Nang. Really appreciated the regular and well stocked drinks tables (with plenty of sports drinks). Also, the roads seemed well policed to save us from the Da Nang traffic. A great first year. My only suggestion is an earlier start for next year (even for the half marathon)… pretty much everyone I have spoken to said that this would make sense.

Peter Whalley UK