FIRST Half Marathon Training Plan. Frankly, that's all the proof we needed that this program works. And not just for the marathon. With Pierce's help, we came up with a three- day- a- week half- marathon program that's just as good as the original- -maybe even better. You can follow it without a lot of hassle. Thanks to the relatively low mileage the plan requires, your risk of overtraining and burnout is lower. It's also a program that will teach you a solid, positive, life- long approach to running. ![]() Two. You run just three days a week. And each run- -speed, tempo, long- -has a specific purpose. The speedwork makes you faster; the tempo run raises your lactate threshold, enabling you to hold a faster pace during the half; and the long run increases your endurance. Three. You run a variety of speedwork: 4. And make no mistake about it: There is real speed in these speed sessions, so run them with a fast friend. Four. You do your tempo run- -from two miles to eight miles- -at faster than normal training pace, or 1. ![]() Five. You gradually build up your long run to 1. And you do those long runs at a slightly faster pace than you would do on a normal long run. Six. You cross- train twice a week. Easily at first, but as you get more fit, you raise the intensity, which will make you fitter. Seven. You're asked not to train or race through pain or a slew of missed workouts due to sickness or busy times at work. Pierce believes if outside forces keep you from training consistently, you should reschedule your race when you have time to train. ![]() If you are aiming to complete your first half marathon event, this training program is for you. Everyone is an individual and your base level of fitness may vary.Your 12-Week Half-Marathon Training Plan. How to Run Well at Your First Half. 12-Week Training Schedule. Half Marathon; Marathon; Ultra Running; Trail Running. The Less-Is-More Marathon Plan. The FIRST marathon program includes three running workouts per week—a speed workout. Nike Women’s Half Marathon: Blackmores Half Marathon: PROGRAM. Claire started North Shore Running and Outdoor Fitness and is. 12 Weeks* SMH Half Marathon: 15.
Eight. You taper for two weeks (not the three needed for the marathon). This will ensure that you step up to the starting line rested, injury- free, and ready to reach your goal time. But does all this translate to the half- marathon? In fact, he says, this program is a great fit for the half- marathon, because you don't need as much endurance to run a half. Finally, we're going to tailor this program specifically to your goal finish time. That way, all you have to do is run three days a week at the exact paces prescribed. To get started, use the formula below to determine your half- marathon goal time. Then plug in the paces for the three workouts each week. Picking Your Goal Time. Use your current race results to determine your half- marathon race pace, then check out the chart below to find your corresponding goal time. To find your half- marathon mile pace (HMP) and goal time, take either your. Then use the corresponding formula from number 1 above to find your half- marathon per mile pace and goal time. HMPHM Goal Time. 6: 5. The Training Runs. ![]() This half- marathon program includes three time- targeted runs each week. On Tuesday, speedwork. On Thursday, a tempo run. On Saturday or Sunday, the long run. This is because each run serves a purpose- -mainly, to make you fitter and faster for your race. Warm up with a 2. This helps prevent muscle strains, and will keep your legs fresh for the next session. Sample Speedwork: 2. Cool down with a 1. Speedwork Times: 4. HMP, minus 7. 5 seconds, divided by 4. HMP, minus 6. 5 seconds, divided by 2. HMP, minus 4. 5 seconds. For example, a runner who is targeting a 1: 3. Their 4. 00s would be run at 6: 5. Tempo Runs: The tempo run does two key things for you: . Do tempo runs on a well- marked trail or stretch of road to avoid the monotony of the track. Sample Tempo Run: Jog 1. Jog 1. 0 minutes. Tempo Pace: HMP minus 1. For example, our 1: 3. Long Runs: Without the strong, steady, endurance- boosting long run, speed workouts and tempo runs would gradually wear you down. Start at seven miles and work up to 1. But how about the half? Sports nutritionist and running coach Scott Fischer, M. S., R. D., of Franklin Lakes, New Jersey, recommends that any runner who plans on finishing the half in two hours or more take an energy bar or gel along the way. That is, make sure that you eat plenty of carbs each week during training, and make sure you have a carbohydrate- rich meal the night before the race, a breakfast of 5. Key Race Strategies: Success Will Be Yours. Steady as she goes: Lock into your race pace early, resisting that urge to pick it up midrace. During the last three to four miles, concentrate on maintaining pace. This is when the initial smooth effort becomes more of a challenge. Think 5- 5- 5- K: A great marathon strategy is breaking it into three runs: A 1. This half- marathon strategy simply cuts those segments in half. For the first five miles concentrate on staying smooth and relaxed. For the next five miles, focus on running strong and steady. For the last three miles, push to the finish. Call it a tempo run: This strategy is especially good for novice racers. Essentially, you need to get to the starting line ready to run a long tempo run that is just one mile longer than your longest training run- -albeit faster this time. Warm up with a short 1.
0 Comments
Leave a Reply. |
AuthorWrite something about yourself. No need to be fancy, just an overview. Archives
September 2016
Categories |