The Long Distance Runner

Long Distant Running Tips

Proven Strategies to Improve your 1/2 Marathon Time

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Before you start your plan, you’ll need to get some base miles in over a few months.  Ultimately, to improve your 1/2 marathon time, you want to build up your stamina through consistent training.

In the video Coach Sage discusses being able to run 6:51/mile pace, in order to break 1:30 for a 1/2 marathon.  However, the strategies discussed in the video are applicable to any goal time.

If your goal is to break 1:30, the good news is that 75 – 80% of your mileage is at 7:50 – 8:10/mile pace.

Although it’s possible to improve your 1/2 marathon time if you’re running 30 miles per week, the best strategy involves slowly increasing your mileage by up to 50% or 50-60 miles per week.

Long & medium runs are at 1 minute over race pace, Tempo runs of 20 minutes in length at 10 – 15 seconds/mile faster than race pace. Among some of the workouts discussed is the “Key Workout” where 6 miles at goal 1/2 marathon (race) pace is completed.

Coach Sage also stresses the importance of progression throughout the plan.  Long runs get longer, Tempo runs get longer and the intervals get longer (from 1mile to 2mile).

Other strategies are discussed, including intervals & pacing. Stringing together workouts that get progressively longer and faster is the key.

For more, click through the above video.

Really tough, but effective treadmill workout

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Tempo workout on treadmill

This video shows a 46 minute tempo (steady state) / treadmill workout by an elite runner. It’s a tough 10k run at 80-85% HR with 10 minute warm-up. The workout is complicated by adding a 10% incline.

The primary benefit of treadmill workouts is that they help build fitness with less injury risk.

In this video he’s running at approximately 7:20/mile pace. Obviously this is faster than most of us can run, so if you’re attempting this workout, just adjust the treadmill speed to maintain the target HR.

A workout like this is would typically be placed in the strength phase of a periodized/mesocycle training plan. The strength phase is after foundation/base training and before you start getting into the longer intervals (like 1-2 mile repeats as a part of a marathon plan). With this workout, the goal is to build endurance, leg strength and confidence. For us “mortals” I would recommend shortening the run to a 5k or 3miles to start and then build up to 10k if are sufficiently trained. After your 10 minute warm-up, try a 5% incline and gradually speed the treadmill until you’re HR is 80%. If you can, increase speed & incline slightly in the last mile to get your HR to 85%.

Once complete do as many push-ups as you can & then stretch to gently slow your HR.

This workout will definitely tire your legs, but will boost your confidence big time.

Simple Tips for 1/2 Marathon Success

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This short video provides some excellent tips for runners training for not just a 1/2 marathon, but also other longer races of 10k .  A coach will be able to put together a detailed plan with the appropriate variety of workouts to ensure you are prepared for the race.  However, this video points out some key elements of not just the workouts, but other strategies to prevent injury.

1) Before you even start training for a long race, ensure you have foot wear that’s appropriate for your running style & gait.  The best place to do this is to go to a Specialty Running store.  

2) Obviously having sufficient mileage is important. 13.1 miles is too far if you don’t consistently put in the 25 – 30mile weeks. If you’re only running 2-3 times/week, try to increase your frequency by at least 2 additional runs/week.  This will increase your mileage, which will result in improved endurance & it will strengthen your legs.

3) To avoid injury, do not increase your weekly mileage by more than 10 – 15% per week.

4) Include tempo & long runs in your weekly workouts.  Inside the video, they discuss both, but in short, these workouts will directly prepare you for a faster / race pace and the distance of the race.

Click through to this video to see other training tips revealed.

Half Marathon Training Schedule For Beginners

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Before starting any running for the 13.1 mile half marathon training distance, whether it is an organized race or a personal race, you must practice by regularly running approximately 9-14 miles per week. A half marathon is a nice distance since it allows everyone an opportunity to gain some running experience. A beginner can treat the half marathon as the next step in his or her running career, and a pro can use the half marathon as a part of his or her overall marathon training. The half marathon guide is not arduous like the full marathon training, and most runners love it because it is less time consuming and doesn’t take much time to recover from.

dreamstime_m_2271540If you are a complete beginner to running, it is always good to consult your doctor before taking part in the half marathon training schedule. This is vital especially if you are between 35 – 40 years. A well prepared half marathon schedule will ensure that the runner is ready to perform to the best of his or her ability when the actual event is to take place. A 12-week marathon training plan can be prepared, in order to make the whole project a resounding success. The mid-week runs should be used for the purpose of conditioning and feeling out your proper pace, whereas the once-per-week long runs should be used to mentally prepare yourself for running the actual 13 miles.

The schedule can be prepared as described herewith. The first week would start with Monday being an off day. Then from Tuesday to Thursday, you run 3 miles per day. Friday will again be an off day. Saturday 3 miles again and Sunday 4 miles. The second week also starts with Monday and Friday being the off days. In fact, for the whole 12 weeks, Monday and Friday will be the off days.

The second week also you would run 3 miles on Tuesday to Thursday and improve on the last 2 days of Saturday and Sunday by running 4 and 5 miles respectively. This way you can schedule it for 12 weeks by running the furthest distance on Saturday and Sundays. The distances should be gradually increased with each passing week, but should not be increased instantly. By the end of the 12th week, or on the final Sunday of the 12th week, you must complete the 13.1 mile task. This way, your body will gradually get used to the pace of running and finally be able to complete the half marathon without any trouble.

The two days off for each week is mandatory for the beginners to half marathon running. It would help to repair their joints & muscles and give them adequate time to rest. The weekend long runs should accompany plenty of water during the runs, as well as after the running. If you feel like walking or taking a break during the runs, go ahead and do so. There is no need to feel guilty about it. This training schedule is an average plan, and you can get specialized plans by consulting the experts on the subject.

Finding A Good Half Marathon Training Plan

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Once you have decided that you would like to run in a half marathon, it is very important that you properly prepare. It goes without saying that it is a good idea to ensure you train properly in order to prepare yourself for what lies ahead.  The amount of training necessary depends on what shape you’re in when you decide to run the half marathon.   In order to get the most out of the time that you have before the race, you will want to find a half marathon training plan that is going to suit your needs. Typically this is as simple as picking a beginner, medium or advanced plan.  Choosing the right plan will help you get ready, remain injury free and better understand what you will need to accomplish in terms of personal goals.

dreamstime_m_4517507A good program or training plan for the half marathon should include more than a daily workout plan. I believe that a complete plan not only includes specific running workouts, but also information on nutrition, cross-training, stretching, exercises for injury prevention and rehab.   If you go into the race without any sort of guidance or structure, you could end up failing and will likely finish far short of your goals.  Some people who train for a half marathon will actually put both short term and long term goals in place. For example, with a 12 week plan, a 10k race with a goal time may be scheduled for week 8. This way, there can be smaller victories along the way as your training progresses.

Most half marathon training plans assume that users are already regularly running.  This is called a base and can be completed by running 3-4 times per week and also completing some kind of cross-fit exercise (bike, swim, aerobics class, elyptical, etc).  You’re running should be at different speeds and various distances. A training plan does not need to include heavy weight lifting.  However, if you are hoping to build a little bit of muscle before the race, consider completing regular cross-fit conditioning classes.  These classes, with workouts that generally last 30-45 minutes, supplement or replace weight training and are a great way to build your core and leg muscles.  They are excellent because they don’t take up much of your training time either. The key to a successful training plan is to follow it as best as possible, yet find the perfect balance.  Too much running on hard surfaces can lead to injuries.  However, too much cross-fit and weight lifting can slow you down.  The best plans include weekly long run, short run, hills or track work and some kind of tempo (just short of race pace).

The main focus that you need to keep your mind set on during a half marathon training plan is getting your body ready for a variety in terrain and weather conditions. If you work on a variety of distances, speeds, or even what you may face in terms of fatigue and pain levels, you are going to find yourself prepared for whatever comes your way once the half marathon is under way. The more you are used to all sorts of conditions, the easier they will be when you are right in the thick of things on race day.

Take the time to realize your baseline level as a runner, which is your maximum output. Increasing your baseline gradually and pushing your levels will help you to endure a lot more as you are running your half marathon. It is all a matter of knowing your limits, understanding not to push them too far and setting goals that will help you to build up your endurance. In the end, you are going to be proud of yourself and the work that you put in during your training for the half marathon.

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