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Preparing for the International Poseidon Athens Half Marathon requires consistency, proper planning, and guidance.
Regardless of experience level, an organized program ensures safe and effective training toward the race.
1. Gradual Increase of Training Volume
Progressive overload supports safe development and performance.
- Beginners: 3–4 sessions per week, gradually increasing the longest run
- Experienced runners: 4–5 sessions per week, with weekly mileage increase of 5–10%
2. Variety of Training Sessions
Diversified training develops endurance, speed, and muscular resilience.
- Beginners: easy runs + one moderate session
- Experienced runners: interval training, tempo runs, long runs at a controlled pace
3. Strengthening and Stabilization
Exercises for the core, hips, and legs reduce the risk of injury.
- 2 sessions per week focusing on core, hips, and legs
- Balance and isometric strengthening exercises for experienced runners
4. Recovery and Load Management
Proper recovery and monitoring of fatigue are essential.
- Rest 1–2 days per week
- Active recovery techniques, such as light running, stretching, and mobility exercises
5. Nutrition and Hydration
Balanced intake of carbohydrates and fluids before, during, and after training.
- Familiarization with energy gels or isotonic drinks only during training sessions, not for the first time on race day
6. Psychological Preparation and Goals
Set realistic goals and simulate race conditions.
- Adjust training according to experience level
7. Medical Evaluation and Personal Condition
“The organizers recommend that participants have a recent medical evaluation and confirm that they are in suitable physical condition to participate.”
Important: Preparation and participation are the sole responsibility of each runner. This recommendation is intended exclusively for safety and injury prevention.
Sample Weekly Training Schedule:
- Beginners: 1 easy run, 1 moderate run, 1 long run, 1 strength session
- Experienced runners: 1 interval session, 1 tempo run, 1 long run with gradual increase, 1–2 strength sessions
Note: This schedule is indicative and for informational purposes only. Participants should adjust the duration, frequency, and intensity according to their physical condition and, if necessary, under professional guidance.
