For runners, being able to complete a half marathon (hereinafter referred to as "half marathon") or full marathon (hereinafter referred to as "full marathon") within a certain period of time is an important achievement.
Especially in the process of breaking through certain achievements, such as "Half Marathon 130" and "Full Marathon 330", it is more of a challenge to one's own limits.
This question has attracted a lot of attention: is it the "Half Marathon 130" that is more difficult, or the "Full Marathon 330" more challenging?
Pace and stamina
The half marathon is completed in 1 hour and 30 minutes, or "half marathon 130", which means that runners need to hold on to 21.0975 kilometers at a speed of about 4 minutes and 15 seconds per kilometer. This requires extremely high speed and lactate tolerance, and is a severe test of the runner's instantaneous explosiveness and sustained speed.
Compared with the half marathon, the full marathon completion time is 3 hours and 30 minutes, that is, the "full marathon 330", which requires the runner to control the pace of each kilometer to about 5 minutes. Although the full marathon is more than twice as far as the half marathon, its pace requirements are relatively relaxed.
In this process, runners need more endurance and strategic adjustment, and how to maintain pace and physical strength in the second half of the race becomes a key factor.
As a result, the half marathon emphasizes greater speed and lactate tolerance, while the full marathon focuses more on endurance and long physical allocation.
Lactate tolerance and aerobic training
There were significant differences between the half and full marathons in terms of lactate tolerance and aerobic training requirements.
First of all, the half marathon places more emphasis on lactate tolerance. This means that the runner's muscles are able to consistently perform well in high-intensity running conditions. These types of competitions usually require players to maintain high speed for a short period of time, so it is important for muscles to tolerate lactic acid buildup.
To meet this requirement, half-marathon 130 runners typically do a lot of interval training, alternating short bursts with high-intensity sprints and breaks to improve speed and lactate tolerance. These exercises not only improve cardiorespiratory fitness, but also enhance muscle adaptability to high-intensity training.
In contrast, a full marathon focuses more on aerobic training. Because the marathon takes a long time, the overall endurance of the runners becomes key. This requires a strong aerobic metabolism to maintain a stable energy supply during long periods of exercise.
As a result, runners in the Malaysia 330 usually do a lot of LSD (Long Distance Jogging) training to build cardiorespiratory fitness and muscular endurance through long low-intensity runs. This type of training not only helps to improve the aerobic capacity of the runner, but also enhances the body's adaptability during long periods of exercise.
Through comparison, it can be seen that there is a significant difference in the training focus between the half marathon and the full marathon. The Half Marathon is more focused on high-intensity performance over a short period of time, while the Full Marathon focuses on consistent performance over a long period of time.
Time and effort invested
Achieving the goals of the Half Marathon 130 and the Full Marathon 330 requires different levels of time and effort from runners.
Generally speaking, the training time of the whole horse is longer, and the time taken for a single training session is more. This requires not only a high level of self-discipline on the part of the runner, but also a balance between life and work.
In order to achieve the "Full Marathon 330", runners usually need to train for at least four to five long runs per week, each lasting more than an hour, and sometimes even two to three hours of long-distance running. This high-intensity training program places high demands on the individual's time management and physical recovery.
This kind of long training takes up a lot of personal time and requires runners to make corresponding sacrifices and adjustments in their lives, such as reducing social activities, adjusting eating habits, and even affecting family life and work schedules.
In contrast, achieving the goal of "Half Marathon 130" requires considerable time and effort, but the training plan is relatively short.
Train three to four times a week for about an hour each time, with more emphasis on speed training and lactate tolerance.
Due to the short training time, runners have more time to recover and a work-life balance is relatively easy to maintain.
Whether it is "Half Marathon 130" or "Full Marathon 330", it requires long-term perseverance and a scientific training plan. Longer time, more energy investment, and higher self-discipline requirements undoubtedly make it more difficult to realize the "Quanma 330".
The Half Marathon 130 and Full Marathon 330 are both challenging, and different runners may have different experiences for different goals.
Which of the two do you think is more difficult? Welcome to leave a message to share!