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.