![]() But in general, you cannot go wrong sticking with 5k pace. Some say to start early in the training plan at faster paces of shorter variety and progress to longer intervals with a bit slower of paces. ![]() This should be somewhere in the 6:00/mile range. How fast? I like 5k race pace for speed work for the half marathon. Speed work for the half marathon is best accomplished through interval training. Running faster will also teach your body to recruit more and more muscle fibers during the act of running. Neurologically, it makes your goal pace seem much more comfortable. From a physiological standpoint, you’re seeking to improve your VO2 max. Why? While less important than tempo runs and long runs, it is helpful to spend some time at paces considerably faster than your goal pace. Once you’ve reached about 16 miles, or 2 hours, stay there and then work on adding in some race pace every few weeks.Įxamples: When I ran my half marathon PR, I did 16 miles three weeks out with the last 4 of those at race pace. Build up the distance of this long run using easy paced running. How often/How far? It’s also a good idea to do these weekly. Two or three times during the build-up, work down to race pace (6:51/mile) for the last 3-4 miles of the run. How fast? Beginning at your easy pace and working down to a moderate effort (think 7:50/mile pace) will be a good long run effort. Many runners make the mistake of running these too fast, but even a moderate effort can have drastic benefits for the half marathon. You may not need as much intensity in these as you do when training for a marathon, but the aerobic benefits are great. Why? Long runs are irreplaceable for building aerobic endurance. ![]() Free Race Plan for a 1:30 Half Marathon Long Runs Progress the next week to a 5 or 6-mile tempo run. How often/How far? It is a good idea to put these in every week from the beginning of your plan, increasing distance until you can do a 6 or 7 mile tempo run a couple weeks out.Įxamples: 4-5 weeks out, try 3×2 miles w/90 seconds rest at 6:40/mile. BEWARE – it is detrimental to run these too fast! How fast? If you’re targeting a 1:30 half marathon, your tempo runs will be between 6:35-6:45. Start with a tempo run of 20 minutes and progress from there either using intervals (ie: 2×2 miles w/90 second rest) or long duration runs (ie: 4 mile run, 5 mile run, etc.). In other words, right at the edge of their comfort level! These runs are great strength builders and are a staple especially at the half marathon distance. Why? Tempo runs are run right at the runner’s lactate threshold. Let’s get into some of the key workouts and how they relate to these race demands. That being said, it is still a highly aerobic event, which is why we talk about long runs and also high mileage. This is why strength is an essential component of half marathon training, which is why you’ll see tempo runs below. It is also short enough that you can run at a demanding pace for its duration. The half marathon distance is a favorite of many runners because it is short enough that it does not require a significant fueling strategy like the marathon. The Race Demands of a Half MarathonĪlways start with the demands of the goal race when building a training plan. In order to keep improving, however, it is helpful to add more structure and a variety of paces to your workouts. You may have gotten to this point purely by running more consistent mileage. If your goal is in this range, chances are that you have some experience as a runner. The precise measurements are 13.1094 miles or 21.0975km but generally these are rounded up to the simpler measurements.A half marathon below 1:30 is no walk in the park. How long is a half marathon?Ī half marathon is 13.1 miles or 21.1 kilometers. Generally speaking a half marathon will be less time intensive than a full marathon. If you’ve got a certain level of fitness then you will be able to trim this time down, but if you’re looking for a PB then you’ll definitely benefit from this level of focus. You will have to be dedicated and consistent in your training if you want to achieve this time, ensuring you complete your weekly sessions of tempo runs, speed runs and long runs, with the typical half marathon training build up of around 12 weeks. Training for a 1 hour 30 minutes half marathon
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