Aerobic vs. Anaerobic Training
If you are reading this article, chances are you have been bitten by the running bug. It can be hard to explain, as at some
Training for the half marathon is a blend of endurance, strength and speed unmatched by any other race distance.
For faster runners, racing the half marathon forces you to run to the edge of your limits for close to 80 minutes. For beginners, running the half marathon distance will require you to be on your legs for over 2 hours – a monumental test of determination and preparation.
As such, optimal half marathon training plan must be a blend of endurance building long runs and threshold workouts, combined with just enough VO2 max and speed sessions to develop your ability to run near your top-end pace efficiently.
In this half marathon training guide, we’ll provide you with everything you need to know to build the ultimate half marathon training plan to ensure you run to your potential on race day.
When racing the half marathon, research has shown that 98 percent of your energy is going to come from your aerobic system.
That means the most critical element of training is strength based workouts, such as long runs and tempo runs.
Furthermore, the amount of time spent running during the half marathon is a critical factor that must be addressed in training.
What does this mean for your training?
Simply speaking, it’s essential that you train your legs and muscles to handle the stress of running hard for an extended period of time.
Check out some of these articles to help you better understand these fundementals.
If you are reading this article, chances are you have been bitten by the running bug. It can be hard to explain, as at some
In one of my earlier posts I discussed the difference between aerobic and anaerobic training and the effect each can have on your performance. While
Focusing your training and having a specific, measurable plan of action is essential if you want to conquer your racing goes. Very few runners are
In today’s daily podcast, Coach Hayley discusses how to reference heart rate zones to pace yourself to a new PR in your next half marathon
Choosing the right half marathon training plan can be a difficult endeavor. If you’re a beginner, it’s a matter of trusting the plan to help
The physiological demands of the half marathon clearly demonstrate that the 13.1 mile distance is a blend of stamina and speed endurance (the ability to hold a fast pace for a long time).
As such, half marathon specific workouts come in two varieties – stamina workouts, like tempo or threshold runs, and long speed workouts, like 6 or 8 x 1 mile, with a short rest.
In addition, you need to mix in hard, quality long runs so you can teach your body how to run fast late in the race when you’re tired.
To make it easy for you, here are some examples of half marathon specific workouts you can add to your training and how to put them together in your training plan.
Lactate threshold is a term than is commonly used in training vernacular, but has most runners more confused than a high school kid in calculus
Despite what you might be tempted to believe after scanning the headlines of your favorite running magazine, there’s no one secret workout that will guarantee
While the half marathon distance doesn’t strike fear into the hearts of runners like a marathon does, it’s still a daunting challenge for the beginner
Tempo intervals are simply tempo runs that are broken into bite-size intervals to help you run longer at your threshold pace, or as an opportunity
Improving your lactate threshold is one of the most efficient ways to train yourself to run faster at any distance over 10k. Luckily for runners,
Long runs for the marathon are a staple of every training plan – no doubt about it. To prepare optimally for the marathon distance, it’s
When designing running workouts, a coach can manipulate three elements of the training plan to elicit certain physiological adaptations. These three elements are: The time
Tempo intervals are simply tempo runs that are broken into bite-size intervals to help you run longer at your threshold pace, or as an opportunity
The half marathon is a difficult balance between conserving fuel and energy while running just at the edge of your lactate threshold.
Start too fast and you’ll burn through your carbohydrate stores and bonk. Start too slow and you’ll be too far behind in the final miles to record your best time.
Here are some helpful resources to help you in the days leading up to the race and the perfect half marathon strategy (and a calculator to show you your exact splits) to help you execute the perfect race plan.
Ever feel stellar in the middle of your buildup and then see performance start to fizzle before your goal race? If so, you probably peaked
Half Marathon Race Plan Mile splits *Note: Remember to enter time as h:mm:ss. So, a 2 hour marathon time would look like: 2:00:00 Kilometer splits
Tapering. It might be one of the most feared words in a runner’s vocabulary, right next to patience and rest. After months of long miles
Runners put a lot of thought and planning into their training schedule, and rightfully so. The right combination of recovery, hard workouts, mileage and long
If so, join our FREE Half Marathon Training Masterclass on the physiological demands of the HM and how to specifically target these essential physiological factors in training.
Here are just some of the topics we will cover…
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