Preparing for 21K After 13 Years: Blog 1 of the series Half Marathon Simplified.

Updated: Nov 17

Back in 2011, I completed my first two half marathons, and in 2012 I pushed further with two full marathons. After that, life pulled me away from the track for nearly a decade. Later, I managed three 10K runs, but the true test of endurance remained unfinished. This year, after a 13-year gap, I decided to return to real endurance—and preparing for another half marathon felt like rediscovering a part of myself I had left behind. With the guidance of HELLO FITNESS online coaching, I realized that training today is not just about piling up miles, but about structure, recovery, and balance. This blog is the story of how I prepared for my comeback run, and why beginners can draw lessons from both my past races and my rediscovery.”

Why Restarting After 13 Years Is Different

Body changes with age. Recovery is slower.
Mind is full of doubts: Can I still run?
Past race memories help, but I cannot compare myself to the old me.
Restarting is harder than starting fresh, but also more meaningful.
Lesson: Respect your current fitness, not your past records.

Role of HELLO FITNESS Coaching

I joined HELLO FITNESS online coaching.
They gave me a clear plan.
Weekly schedule included:
- Long runs (slow runs to build endurance → endurance means ability to keep running for a long time)
- Interval training (short & fast runs with rest in between → intervals mean alternating between fast and slow running)
- Recovery days (rest or light stretching → recovery means giving the body time to heal and get stronger)
Coaching kept me disciplined.
Unlike 2011–2012, now training is more structured

🏃 Weekly Training Plan

My training plan was simple but balanced. It included speed work, recovery, and strength. This structure helped me prepare for the half marathon after 13 years.

Monday – Rest Day 💤
- No running.
- Rest is important because it allows the body to recover (recovery → time for muscles to heal and get stronger).
Tuesday – Speed Intervals
- 6 sets of 200m fast runs.
- 90 seconds recovery between each set.
- (Last week: 3 sets of 1km at 6K pace → pace means speed per kilometer).
- Speed intervals (intervals → alternating fast and slow running) improve stamina and running efficiency.
Wednesday – Easy Run 🧘‍♂️
- 30 minutes of slow, relaxed running.
- Easy runs build endurance (endurance → ability to keep running for a long time) without tiring the body too much.
Thursday – Endurance Intervals
- 5 sets of 1km at 6 minutes pace.
- 90 seconds recovery between sets.
- (Last week: 30 minutes easy run).
- Endurance intervals help maintain steady speed over longer distances.
Friday – Rest Day
- Another day for recovery.
- Rest prevents injuries and keeps energy levels high.
Saturday – Easy Jog + Strength
- 15 minutes easy jog.
- Stretching or strength training (strength training → simple exercises to make muscles stronger).
- (Last week: only warm‑up and cool‑down stretches).
- Strength work supports running form and reduces risk of injury.
Sunday – Long Easy Run 🏞️
- Long runs are the backbone of half marathon training.
- Since I had already run a 10K race on 12/10/2025, my Sunday runs were adjusted:
- 1st Sunday: 15 km
- 2nd Sunday: 8 km
- 3rd Sunday: 60 minutes easy run
- Long runs build endurance and mental strength for race day.

Building Endurance on the Foundation of Fat Loss Simplified

My earlier series was Fat Loss Simplified. ( Click here to read blogs)

Fat loss gave me the base for running again.
Less weight = less stress on knees and joints.
Running became easier because my body was lighter and fitter.

Beginners should know: fat loss and running are connected journeys, not separate

🏃 Gear Upgrades since 2012

Shoes – Puma Sea walk Running Shoes
- These shoes helped me avoid blisters (painful skin bubbles from friction) on my legs.
- They also reduced nail blackening (toenails turning dark due to repeated impact).
- Compared to 2012, modern shoes give better cushioning (soft support to absorb shock) and stability.
Watch – Noise ColorFit Pulse 2 Max Smartwatch
- Tracks my heart rate (beats per minute, shows how hard the heart is working).
- Counts my daily steps (total steps walked or run in a day).
- Helps me monitor progress without guessing.
Strava App
- I use Strava to record my runs.
- It shows pace (speed per kilometer), distance, and route maps.
- I share my daily running activity there.
- You can subscribe ( click here) to check my progress and learn from my training.
Hydration – Simple and Effective
- I mostly use plain water.
- After long runs, I add Glucon-D (quick energy drink powder) to water.
- Sometimes I use ORS water (oral rehydration solution → replaces salts and minerals lost in sweat).
- Hydration keeps me safe from cramps and fatigue

From Preparation to Race Day

In the next blog of this series, I will share my experience of Race Day – Crossing 21K Again. It will be published on 9th November, right after my half marathon. (Click here)

Here’s what I will talk about:

Standing at the Start Line – the mix of nerves, excitement, and memories after 13 years.
My Pacing Plan – how I managed my speed across the 21K distance.
Fueling During the Run – simple hydration choices like water, Glucon‑D, and ORS that kept me going.
Race Timing – my finish time and what it meant to me.
Crossing the Finish Line After 13 Years – the emotions of completing another half marathon after such a long gap.

Conclusion:

Preparing for a half marathon after 13 years wasn’t about chasing the runner I once was—it was about embracing the runner I could become today. HELLO FITNESS gave me the structure, but the real breakthrough came from patience, discipline, and rediscovering the joy of endurance. Whether your goal is fat loss, your first 10K, or a half marathon, remember that every restart is a fresh beginning. My journey from past marathons to this comeback 21K proves that it’s never too late to lace up, train smart, and run strong again.”