[{"data":1,"prerenderedAt":460},["ShallowReactive",2],{"race-finsbury-park-5k-10k-half-marathon-november":3,"race-related-finsbury-park-5k-10k-half-marathon-november":414},{"slug":4,"slugAliases":5,"eventName":6,"city":7,"country":8,"eventDate":9,"updatedAt":10,"eventHomepageUrl":11,"proseName":12,"eventType":15,"courses":16,"editions":412},"finsbury-park-5k-10k-half-marathon-november",[],"Finsbury Park 5k, 10k, Half Marathon & Junior Run November","London","United Kingdom","2026-11-29T00:00:00.000Z","2026-09-28T09:29:29.000Z","https://www.runthrough.co.uk/event/finsbury-park-5k-10k-half-marathon-junior-run-november-2026",{"de":13,"en":14},"Finsbury Park 5k, 10k und Halbmarathon (November)","Finsbury Park 5k, 10k and Half Marathon (November)","Running",[17,160,288],{"raceName":18,"kind":19,"hasTrack":20,"composedLegs":21,"startDate":22,"leg":21,"legGroup":21,"distanceInMeters":23,"elevationGainInMeters":24,"format":25,"profile":26,"intro":148,"description":151,"pacing":154,"training":157},"5K","STANDARD",true,null,"2026-11-29",5000,61,"FIXED_DISTANCE",{"classification":27,"routeShape":28,"totalAscentM":24,"totalDescentM":29,"netElevationM":30,"vertPerKm":31,"climbs":32,"remainingVertM":45,"gradientDistribution":46,"downsampledProfile":50,"trackPolyline":147},"ROLLING","loop",58,3,12,[33,40],{"startKm":34,"lengthKm":35,"avgGradientPct":36,"maxGradientPct":37,"elevGainM":38,"score":39,"category":21},2.25,0.38,4.5,6.4,17,1688,{"startKm":41,"lengthKm":42,"avgGradientPct":36,"maxGradientPct":37,"elevGainM":43,"score":44,"category":21},4.53,0.35,16,1569,0,{"flatPct":47,"upPct":48,"downPct":49,"steepUpPct":45,"steepDownPct":45},29.1,38.4,32.5,[51,53,56,58,61,63,66,69,72,75,78,80,83,85,88,90,93,96,99,102,105,107,109,112,113,115,117,119,122,124,126,128,130,132,134,136,138,140,142,144],{"km":45,"elevM":52},48,{"km":54,"elevM":55},0.13,49,{"km":57,"elevM":55},0.25,{"km":59,"elevM":60},0.4,50,{"km":62,"elevM":52},0.53,{"km":64,"elevM":65},0.65,43,{"km":67,"elevM":68},0.78,39,{"km":70,"elevM":71},0.9,35,{"km":73,"elevM":74},1.05,33,{"km":76,"elevM":77},1.18,36,{"km":79,"elevM":68},1.3,{"km":81,"elevM":82},1.43,41,{"km":84,"elevM":65},1.55,{"km":86,"elevM":87},1.7,42,{"km":89,"elevM":65},1.83,{"km":91,"elevM":92},1.95,40,{"km":94,"elevM":95},2.08,34,{"km":97,"elevM":98},2.2,32,{"km":100,"elevM":101},2.35,37,{"km":103,"elevM":104},2.48,44,{"km":106,"elevM":55},2.6,{"km":108,"elevM":60},2.73,{"km":110,"elevM":111},2.88,45,{"km":30,"elevM":92},{"km":114,"elevM":77},3.13,{"km":116,"elevM":74},3.25,{"km":118,"elevM":95},3.38,{"km":120,"elevM":121},3.53,38,{"km":123,"elevM":82},3.65,{"km":125,"elevM":87},3.78,{"km":127,"elevM":65},3.9,{"km":129,"elevM":87},4.03,{"km":131,"elevM":87},4.18,{"km":133,"elevM":77},4.3,{"km":135,"elevM":98},4.43,{"km":137,"elevM":95},4.55,{"km":139,"elevM":92},4.68,{"km":141,"elevM":52},4.83,{"km":143,"elevM":60},4.95,{"km":145,"elevM":146},5.08,51,"sswyHbqRi@pDUpQzD[fMfAvGuAjBNjDjBxAk@q]yi@yAa@wCn@cEnEmDnJm@jDf@~Fv@hDpAlBtAh@hGc@fMfAvGuAjBNjDjBxAk@s]{i@qC_@}An@cEnE{B|E_BbI~AbLpBbCbCJFyFdAkClDn@",{"de":149,"en":150},"Ein 5-km-Lauf auf den breiten Parkwegen des Finsbury Park im Norden Londons, mit Start und Ziel am Leichtathletikstadion des Parks. RunThrough richtet ihn mehrmals im Jahr zusammen mit einem 10-km-Lauf und einem Halbmarathon aus; jeder Kilometer ist mit einer Distanzfahne markiert.","A 5k on the wide park paths of Finsbury Park in north London, starting and finishing at the park's athletics track. RunThrough stages it several times a year alongside a 10k and a half marathon, with every kilometre marked by a distance flag.",{"de":152,"en":153},"Die Strecke ist die vom Veranstalter als Strava-Route veröffentlichte 5-km-Linie durch den Park: eine Runde von gut zwei Kilometern, die der 5-km-Lauf etwas mehr als zweimal läuft, bevor es zurück zum Stadion geht. Die Wege sind asphaltiert und breit, und der Park wird für den Lauf nicht gesperrt, Spaziergänger, Hunde und Radfahrer teilen sich also die Strecke mit dem Feld.\n\nDas einzige Merkmal, das man kennen sollte, ist eine kurze Steigung von rund 400 m mit etwa 4 bis 5 %, die in jeder Runde wiederkehrt; der Rest der Runde ist leicht wellig. Das Eventdorf mit Gepäckaufbewahrung und Toiletten liegt am Stadion, wo Zuschauer auch Start und Ziel sehen.","The route is the organiser's own 5k line through the park, published as a Strava route: a loop of a little over two kilometres that the 5k runs just over twice before turning back to the track. The paths are tarmac and wide, and the park is not closed for the race, so walkers, dogs and cyclists share the course with the field.\n\nThe one feature worth knowing is a short rise of about 400 m at around 4 to 5 % that comes round on each lap; the rest of the loop is gently undulating. The event village with baggage area and toilets sits by the athletics track, which is also where spectators see both the start and the finish.",{"de":155,"en":156},"Auf 5 km ist die Steigung in jeder Runde das Einzige, was den Rhythmus unterbricht. Dort die Anstrengung statt des Tempos halten und die Geschwindigkeit auf den flacheren Abschnitten danach zurückkommen lassen, statt über die Kuppe zu sprinten.\n\nWeil der Park geöffnet bleibt, können die ersten paar hundert Meter voll sein, mit Läufern ebenso wie mit anderen Parkbesuchern. Kontrolliert starten, Platz finden und an den Kilometerfahnen prüfen, dass die ersten Splits nicht deutlich schneller sind als der Rest.","Over 5k the rise on each lap is the only thing that interrupts rhythm. Hold effort rather than pace on it and let the speed come back on the flatter sections that follow instead of surging over the top.\n\nBecause the park stays open, the first few hundred metres can be crowded with runners and other park users alike. Start controlled, find space, and use the kilometre flags to check that the early splits are not far quicker than the rest.",{"de":158,"en":159},"Ein 5-km-Lauf belohnt Tempo, das man an der Schwelle halten kann. Intervalle von 400 m bis 1 km im Zieltempo oder etwas schneller, mit kurzen Pausen, bauen genau das auf; eine solche Einheit pro Woche reicht neben lockeren Läufen.\n\nDie wiederkehrende Steigung macht kurze Bergsprints nützlich: 30 bis 60 Sekunden mit kräftiger Anstrengung eine mäßige Steigung hinauf, locker zurück, lehrt, bergauf die Form zu halten und oben wieder zu beschleunigen.\n\nAuch das Laufen auf geteilten Wegen lohnt sich zu üben. Das Ausweichen um Spaziergänger und Hunde kostet wenig, wenn man vorausschaut und die Linie früh wählt, und das zählt auf einer Strecke, die laut Veranstalter nicht für die Öffentlichkeit gesperrt ist.","A 5k rewards speed that you can hold at threshold. Intervals of 400 m to 1 km at goal pace or slightly faster, with short recoveries, build exactly that, and one session a week is enough alongside easy running.\n\nThe repeated rise makes short hill repeats useful: 30 to 60 seconds up a moderate slope at strong effort, jogging back down, teaches you to climb without losing form and to accelerate again at the top.\n\nPractise running on shared paths, too. Weaving past walkers and dogs costs little if you look ahead and choose your line early, and that habit matters on a course the organiser explicitly warns is not closed to the public.",{"raceName":161,"kind":19,"hasTrack":20,"composedLegs":21,"startDate":22,"leg":21,"legGroup":21,"distanceInMeters":162,"elevationGainInMeters":163,"format":25,"profile":164,"intro":276,"description":279,"pacing":282,"training":285},"10K",10000,132,{"classification":27,"routeShape":28,"totalAscentM":163,"totalDescentM":165,"netElevationM":166,"vertPerKm":167,"climbs":168,"remainingVertM":45,"gradientDistribution":192,"downsampledProfile":197,"trackPolyline":275},131,2,12.9,[169,176,179,182,186],{"startKm":170,"lengthKm":171,"avgGradientPct":172,"maxGradientPct":173,"elevGainM":174,"score":175,"category":21},0.63,0.33,4.6,6.5,15,1504,{"startKm":177,"lengthKm":42,"avgGradientPct":172,"maxGradientPct":173,"elevGainM":43,"score":178,"category":21},2.85,1617,{"startKm":180,"lengthKm":35,"avgGradientPct":36,"maxGradientPct":37,"elevGainM":38,"score":181,"category":21},5.1,1679,{"startKm":183,"lengthKm":35,"avgGradientPct":184,"maxGradientPct":37,"elevGainM":38,"score":185,"category":21},7.38,4.4,1665,{"startKm":187,"lengthKm":188,"avgGradientPct":189,"maxGradientPct":173,"elevGainM":190,"score":191,"category":21},9.63,0.48,3.7,18,1771,{"flatPct":193,"upPct":194,"downPct":195,"steepUpPct":45,"steepDownPct":196},25.8,39.4,34.1,0.7,[198,199,201,202,204,205,207,209,211,213,215,217,219,221,224,225,227,229,231,233,235,237,239,241,243,245,247,249,251,252,255,257,259,261,263,265,267,269,271,273],{"km":45,"elevM":55},{"km":200,"elevM":55},0.28,{"km":62,"elevM":71},{"km":203,"elevM":104},0.8,{"km":73,"elevM":60},{"km":206,"elevM":92},1.33,{"km":208,"elevM":74},1.58,{"km":210,"elevM":68},1.85,{"km":212,"elevM":87},2.1,{"km":214,"elevM":87},2.38,{"km":216,"elevM":77},2.63,{"km":218,"elevM":71},2.9,{"km":220,"elevM":55},3.15,{"km":222,"elevM":223},3.43,46,{"km":189,"elevM":77},{"km":226,"elevM":95},3.95,{"km":228,"elevM":82},4.22,{"km":230,"elevM":65},4.47,{"km":232,"elevM":87},4.75,{"km":234,"elevM":98},5,{"km":236,"elevM":82},5.28,{"km":238,"elevM":60},5.53,{"km":240,"elevM":87},5.8,{"km":242,"elevM":95},6.05,{"km":244,"elevM":101},6.33,{"km":246,"elevM":87},6.58,{"km":248,"elevM":87},6.85,{"km":250,"elevM":121},7.13,{"km":183,"elevM":74},{"km":253,"elevM":254},7.65,47,{"km":256,"elevM":55},7.9,{"km":258,"elevM":121},8.18,{"km":260,"elevM":74},8.43,{"km":262,"elevM":92},8.7,{"km":264,"elevM":65},8.95,{"km":266,"elevM":65},9.23,{"km":268,"elevM":95},9.48,{"km":270,"elevM":121},9.75,{"km":272,"elevM":55},10,{"km":274,"elevM":146},10.28,"wmwyHbtRXk@y@iC{BNcA|DKnDAnA~@DgAdDgC_EeEyAX~DhAhEtCvBhGc@fMfAvGuAvBT~CdBtA]}CgGsYwb@oBI}An@cEnE{B~E_BzHx@zH~AdElB~@hGc@fMfAvGuAjBNjDjBxAk@u^qj@oBI}An@cEnE_BdD{BtJf@~FhAhEtCvBhGc@fMfAvGuAjBNjDjBxAk@s]{i@qC_@}An@cEnEmDnJm@jDRrCjAtGx@vAlB~@hGc@fMfAvGuAjBNjDjBxAk@s]{i@qC_@}An@cEnE{B|E_BbI~AbLpBbCbCJFyFdAkClDn@",{"de":277,"en":278},"Ein 10-km-Lauf über mehrere Runden auf den asphaltierten Wegen des Finsbury Park im Norden Londons, mit Start und Ziel am Leichtathletikstadion. Er ist eine von drei Distanzen der Finsbury-Park-Veranstaltung von RunThrough, die mehrmals im Jahr stattfindet.","A 10k of repeated laps on the tarmac paths of Finsbury Park in north London, starting and finishing at the park's athletics track. It is one of three distances in RunThrough's Finsbury Park event, which returns several times a year.",{"de":280,"en":281},"Die 10-km-Route des Veranstalters, als eigene Strava-Route veröffentlicht, führt gut viermal über eine Runde von etwas mehr als zwei Kilometern und endet wieder am Stadion. Jede Runde enthält dieselbe kurze Steigung von rund 400 m mit 4 bis 5 %; der Rest ist sanft welliges Parkgelände auf breiten Wegen.\n\nDer Park ist nicht für die Öffentlichkeit gesperrt, mit Spaziergängern, Hunden und Radfahrern ist also überall zu rechnen, und es gibt Streckenposten und Schilder statt Absperrungen. Wasser gibt es in jeder Runde und im Ziel, wo neben dem Stadion das Eventdorf mit Gepäckaufbewahrung und Toiletten steht.","The organiser's 10k route, published as its own Strava route, runs a loop of a little over two kilometres four times and then some before finishing back at the track. Each lap carries the same short rise of roughly 400 m at 4 to 5 %; everything else is gently rolling parkland on wide paths.\n\nThe park is not closed to the public, so expect walkers, dogs and cyclists throughout, and marshals and signs rather than barriers. Water is handed out on each lap and again at the finish, where the event village with baggage and toilets is set up next to the athletics track.",{"de":283,"en":284},"Rundkurse machen die Einteilung einfach: gleichmäßige Rundenzeiten anstreben und die Steigung als festen Preis betrachten, den man jedes Mal gleich bezahlt. Wer sie in den ersten Runden hart angeht, wird in den letzten langsam.\n\nDas Feld zieht sich nach der ersten Runde auseinander, aber Läufer der anderen Distanzen teilen sich die Runde, man überholt also und wird überholt, die ganze Zeit. Den eigenen Rhythmus laufen und die Kilometerfahnen statt der Läufer ringsum als Maßstab nehmen.","Lapped courses make pacing simple: aim for even lap times and treat the rise as a fixed cost you pay the same way every time. Pushing it hard on the first laps is what makes the last ones slow.\n\nThe field thins out after the first lap, but runners from the other distances share the loop, so you may be passing or being passed throughout. Run your own rhythm and use the kilometre flags rather than the people around you as your reference.",{"de":286,"en":287},"Für einen 10-km-Lauf tragen Einheiten im oder knapp unter dem Schwellentempo den Großteil der Vorbereitung: 3 bis 5 Wiederholungen über 1 bis 2 km mit kurzen Pausen oder ein gleichmäßiger Tempolauf über 20 bis 30 Minuten.\n\nWeil in jeder Runde dieselbe Steigung kommt, lohnt sich Bergtraining: 6 bis 10 Wiederholungen von etwa einer Minute eine mäßige Steigung hinauf in 10-km-Anstrengung, locker zurück. Ziel ist, oben anzukommen, ohne dass das Tempo auf den nächsten paar hundert Metern einbricht.\n\nEin wöchentlicher langer Lauf von 75 bis 90 Minuten im lockeren Tempo baut die Ausdauer auf, die die letzten beiden Runden so schnell hält wie die ersten beiden.","For a 10k, sessions at or just below threshold pace carry most of the preparation: 3 to 5 repetitions of 1 to 2 km with short recoveries, or a steady 20 to 30 minute tempo run.\n\nBecause the same rise appears on every lap, add hill work: 6 to 10 repeats of about a minute up a moderate slope at 10k effort, with an easy jog back. The goal is to crest it without the pace collapsing for the next few hundred metres.\n\nA weekly long run of 75 to 90 minutes at easy pace builds the endurance that keeps the last two laps as fast as the first two.",{"raceName":289,"kind":19,"hasTrack":20,"composedLegs":21,"startDate":22,"leg":21,"legGroup":21,"distanceInMeters":290,"elevationGainInMeters":291,"format":25,"profile":292,"intro":400,"description":403,"pacing":406,"training":409},"Half Marathon",21097,275,{"classification":27,"routeShape":28,"totalAscentM":291,"totalDescentM":293,"netElevationM":30,"vertPerKm":294,"climbs":295,"remainingVertM":98,"gradientDistribution":318,"downsampledProfile":323,"trackPolyline":399},272,12.8,[296,298,301,304,307,309,312,315],{"startKm":234,"lengthKm":35,"avgGradientPct":36,"maxGradientPct":173,"elevGainM":38,"score":297,"category":21},1695,{"startKm":299,"lengthKm":35,"avgGradientPct":36,"maxGradientPct":37,"elevGainM":38,"score":300,"category":21},7.28,1681,{"startKm":302,"lengthKm":35,"avgGradientPct":184,"maxGradientPct":37,"elevGainM":38,"score":303,"category":21},9.55,1663,{"startKm":305,"lengthKm":35,"avgGradientPct":36,"maxGradientPct":173,"elevGainM":38,"score":306,"category":21},11.8,1694,{"startKm":308,"lengthKm":35,"avgGradientPct":36,"maxGradientPct":37,"elevGainM":38,"score":181,"category":21},14.08,{"startKm":310,"lengthKm":35,"avgGradientPct":184,"maxGradientPct":173,"elevGainM":38,"score":311,"category":21},16.35,1662,{"startKm":313,"lengthKm":35,"avgGradientPct":36,"maxGradientPct":173,"elevGainM":38,"score":314,"category":21},18.6,1693,{"startKm":316,"lengthKm":188,"avgGradientPct":189,"maxGradientPct":37,"elevGainM":38,"score":317,"category":21},20.88,1744,{"flatPct":319,"upPct":320,"downPct":321,"steepUpPct":45,"steepDownPct":322},25.5,39.5,34.7,0.3,[324,325,327,329,331,332,334,336,338,339,340,342,343,345,347,349,351,353,355,357,359,361,363,365,367,369,371,373,375,377,379,381,383,385,387,389,391,393,395,397],{"km":45,"elevM":254},{"km":326,"elevM":77},0.55,{"km":328,"elevM":111},1.1,{"km":330,"elevM":77},1.65,{"km":97,"elevM":87},{"km":333,"elevM":74},2.75,{"km":335,"elevM":52},3.3,{"km":337,"elevM":95},3.85,{"km":184,"elevM":65},{"km":143,"elevM":98},{"km":341,"elevM":60},5.5,{"km":242,"elevM":74},{"km":344,"elevM":65},6.6,{"km":346,"elevM":98},7.15,{"km":348,"elevM":60},7.7,{"km":350,"elevM":74},8.25,{"km":352,"elevM":87},8.8,{"km":354,"elevM":71},9.35,{"km":356,"elevM":60},9.9,{"km":358,"elevM":71},10.45,{"km":360,"elevM":87},11.03,{"km":362,"elevM":101},11.58,{"km":364,"elevM":55},12.13,{"km":366,"elevM":77},12.68,{"km":368,"elevM":82},13.23,{"km":370,"elevM":92},13.78,{"km":372,"elevM":223},14.33,{"km":374,"elevM":68},14.88,{"km":376,"elevM":92},15.43,{"km":378,"elevM":87},15.98,{"km":380,"elevM":82},16.52,{"km":382,"elevM":82},17.08,{"km":384,"elevM":68},17.63,{"km":386,"elevM":65},18.18,{"km":388,"elevM":121},18.73,{"km":390,"elevM":65},19.27,{"km":392,"elevM":101},19.83,{"km":394,"elevM":87},20.38,{"km":396,"elevM":71},20.93,{"km":398,"elevM":146},21.48,"eqwyHlnRm@NcA|DUjLgC_EiEuAr@bGzAxDlB~@hGc@fMfAvGuAjBNjDjBtA]aCaFmYgc@wA_@wCn@cEnEmDnJm@jDRrCjAtGx@vAlB~@hGc@fMfAvGuAjBNjDjBxAk@s]{i@wA_@wCn@cEnEmDnJm@jDRrCjAtGx@vAlB~@hGc@fMfAvGuAjBNjDjBxAk@s]{i@qC_@}An@cEnEmDnJm@jDRrCjAtGx@vAlB~@hGc@fMfAvGuAzBTzCdBxAk@s]{i@wA_@wCn@cEnEmDnJm@jDRrCjAtGx@vAlB~@hGc@fMfAvGuAjBNjDjBtA]SaA{\\gh@wA_@wCn@cEnEmDnJm@jDRrCjAtGx@vAlB~@hGc@fMfAvGuAjBNjDjBtA]Iu@e]sh@wA_@wCn@cEnEmDnJm@jDRrCjAtGx@vAlB~@hGc@fMfAvGuAjBNjDjBtA]Iu@e]sh@wA_@wCn@cEnEmDnJm@jDRrCjAtGx@vAlB~@hGc@fMfAvGuAjBNjDjBtA]Iu@e]sh@wA_@wCn@cEnEmDnJm@jDRrCjAtGx@vAlB~@hGc@fMfAvGuAjBNjDjBxAk@s]{i@qC_@}An@cEnE{B|E_BbI~AbLpBbCbCJFyFdAkClDn@",{"de":401,"en":402},"Ein Halbmarathon über viele Runden durch den Finsbury Park im Norden Londons, auf breiten Asphaltwegen vom Leichtathletikstadion des Parks und zurück. RunThrough richtet die Veranstaltung mehrmals im Jahr aus; der Halbmarathon ist ihre längste Distanz.","A half marathon of many laps round Finsbury Park in north London, on wide tarmac paths from and back to the park's athletics track. RunThrough stages the event several times a year, and the half is its longest distance.",{"de":404,"en":405},"Der Veranstalter veröffentlicht den Halbmarathon als eigene Strava-Route: dieselbe Runde von etwas mehr als zwei Kilometern, die auch 5 und 10 km nutzen, gut neunmal gelaufen. Jede Runde hat eine kurze Steigung von rund 400 m mit 4 bis 5 %, die Höhenmeter kommen also in kleinen, identischen Portionen statt an einem einzigen Berg; über das ganze Rennen summieren sie sich zu mehr, als der sanfte Park vermuten lässt.\n\nDer Park bleibt während des Laufs geöffnet, und der Veranstalter betont, dass es kein Rennen auf gesperrten Straßen ist: Spaziergänger, Hunde, Radfahrer und Entgegenkommende gehören zur Strecke. Wasser gibt es in jeder Runde, regelmäßiges Trinken ist also einfach, und das Eventdorf mit Gepäckaufbewahrung und Toiletten liegt am Stadion, wo Start und Ziel sind.","The organiser publishes the half as its own Strava route: the same loop of a little over two kilometres that the 5k and 10k use, run nine times and a little more. Each lap has one short rise of about 400 m at 4 to 5 %, so the climbing comes in small, identical doses rather than in any one hill; over the whole race they add up to more than the park's gentle look suggests.\n\nThe park stays open during the race and the organiser is explicit that this is not a road-closed event: walkers, dogs, cyclists and people running the other way are part of the course. Water is provided on each lap, which makes regular drinking easy, and the event village with baggage and toilets is at the athletics track where the race starts and finishes.",{"de":407,"en":408},"Gut neun Runden machen den Halbmarathon zu einer Prüfung der Gleichmäßigkeit. Aus dem Zieltempo eine Rundenzeit ableiten, die ersten beiden Runden genau darauf oder leicht darunter laufen und die Steigung jedes Mal dieselben paar Sekunden kosten lassen, statt sie anzugreifen.\n\nIn den späten Runden entscheidet sich ein Halbmarathon auf Rundkurs: Die Steigung, die anfangs belanglos wirkte, beißt nach 15 km, und man überholt langsamere Läufer aller Distanzen. Am Anstieg die Schrittfrequenz hochhalten, oben locker lassen und das Wasser mindestens jede zweite Runde nutzen.","Nine-plus laps turn the half into a test of consistency. Pick a target lap time from your goal pace, run the first two laps at or slightly under it, and let the rise cost the same few seconds each time instead of attacking it.\n\nThe later laps are where lapped half marathons are lost: the rise that felt trivial early starts to bite after 15 km, and you will be passing slower runners from all distances. Keep your cadence up on the climb, relax over the top, and use the water on every second lap at least.",{"de":410,"en":411},"Grundlage der Vorbereitung ist ein wöchentlicher langer Lauf, der sich auf 18 bis 22 km im lockeren Tempo steigert. Er hält die letzten drei Runden ehrlich, und einen Teil davon als wiederholte Runde zu laufen, ist gute Übung für die Monotonie eines Rundkurses.\n\nDazu eine Qualitätseinheit pro Woche im Halbmarathon- oder Schwellentempo, etwa 3 x 3 km mit kurzen Pausen oder ein Steigerungslauf über 40 bis 50 Minuten. Eine kurze Steigung in einige dieser Einheiten einbauen, damit das Tempohalten direkt nach einem Anstieg zur Routine wird.\n\nDas Trinken aus Bechern im Laufen üben, denn Wasser gibt es in jeder Runde. Regelmäßig kleine Mengen zu nehmen, funktioniert besser als spät im Rennen für einen großen Schluck anzuhalten.\n\nSchließlich den Morgen proben: 10 bis 15 Minuten lockeres Einlaufen vor dem Start am Vormittag und ein bewusst ruhiger erster Kilometer, solange die Wege am vollsten sind.","Base the preparation on a weekly long run that builds to 18 to 22 km at easy pace. It is what keeps the last three laps honest, and running some of it as a repeated loop is good practice for the monotony of a lapped course.\n\nAdd one quality session a week at half-marathon pace or threshold: for example 3 x 3 km with short recoveries, or a 40 to 50 minute progression run. Put a short slope into some of these sessions so that holding pace just after a rise becomes routine.\n\nPractise drinking on the move from cups, since water comes every lap. Taking small amounts regularly works better than stopping for a large drink late in the race.\n\nFinally, rehearse the start of the day: an easy 10 to 15 minute warm-up before a morning start, and a first kilometre that is deliberately calm while the paths are at their busiest.",[413],{"eventName":6,"eventDate":9,"eventHomepageUrl":11},[415,421,429,437,444,451],{"slug":416,"eventName":417,"proseName":418,"city":7,"country":8,"eventType":15,"eventDate":9,"distanceInMeters":23,"elevationGainInMeters":21,"classification":27},"crystal-palace-5k-10k-half-marathon-november","Crystal Palace 5k, 10k, Half Marathon & Juniors November",{"de":419,"en":420},"Crystal Palace 5k, 10k und Halbmarathon (November)","Crystal Palace 5k, 10k and Half Marathon (November)",{"slug":422,"eventName":423,"proseName":424,"city":7,"country":8,"eventType":15,"eventDate":426,"distanceInMeters":23,"elevationGainInMeters":427,"classification":428},"battersea-park-half-marathon-november","Battersea Park Half Marathon November",{"de":425,"en":425},"Battersea Park Half Marathon (November)","2026-11-14T00:00:00.000Z",4,"FLAT",{"slug":430,"eventName":431,"proseName":432,"city":433,"country":8,"eventType":15,"eventDate":434,"distanceInMeters":435,"elevationGainInMeters":436,"classification":428},"great-south-run","AJ Bell Great South Run",{"de":431,"en":431},"Portsmouth","2026-10-18T00:00:00.000Z",16093,14,{"slug":438,"eventName":439,"proseName":440,"city":441,"country":8,"eventType":15,"eventDate":442,"distanceInMeters":162,"elevationGainInMeters":443,"classification":428},"chester-10k","MBNA Chester 10K",{"de":439,"en":439},"Chester","2027-03-14T00:00:00.000Z",63,{"slug":445,"eventName":446,"proseName":447,"city":448,"country":8,"eventType":15,"eventDate":449,"distanceInMeters":162,"elevationGainInMeters":450,"classification":428},"great-manchester-run","AJ Bell Great Manchester Run",{"de":446,"en":446},"Manchester","2027-05-23T00:00:00.000Z",57,{"slug":452,"eventName":453,"proseName":454,"city":456,"country":457,"eventType":15,"eventDate":458,"distanceInMeters":23,"elevationGainInMeters":459,"classification":27},"sportscheck-run-koeln","SportScheck RUN Köln",{"de":453,"en":455},"SportScheck RUN Cologne","Köln","Germany","2026-09-11T00:00:00.000Z",66,1791431276210]