Half Marathon Training:
How to Run Your Best
Half Marathon
By Roy Stevenson
The Half Marathon is a rare bird really, sort of betwixt and between the 10K and marathon distances. Because it's not an Olympic or national championship distance, few distance runners specialize in it. Yet the 13.1-miler has gained great popularity in the past decade for many reasons. With logic dictating that you should be able to complete a half comfortably before attempting a marathon, many beginners run it as a rite of passage to prepare for the 26.2 miler. Equally enticing for novices, the half doesn't require the volume of training needed for the marathon. Experienced marathoners race the half because it's a good tune up for the full monty, giving a good indicator of one's conditioning and lactate threshold pace. Plus, it only takes two weeks to recover from a half, so marathon training is not compromised. It's not surprising then, that new "halfs" spring up each year, many in conjunction with marathons. There's a spate of big "halfs" coming up in late September and October, notably the Bristol Half Marathon (6 September, 16,000+ runners), Great North Run (Gateshead, 20 September, 52,000 runners), and the Run to the Beat (London, 27 September). How to best prepare for the half marathon? Coaches tend to stand in two camps about training for the half. One group says you don't need long mileage to do a good half. They claim you should focus on getting faster over the 10K, which will in turn reduce your half marathon time. The other group claims you need some serious overdistance training to be able to gut out a solid half and finish strongly. The main points of contention in this debate are about how much weekly mileage and how long your endurance runs should be to successfully race the half. Here's my take on this controversy. The half is not an event to be taken lightly. It's over twice the distance of a 10K-and those are tough enough. Therefore your training should reflect this greater distance by doing some solid endurance runs, while still allowing for the slightly faster (about 5%) tempo of the half over your full marathon pace. So exactly how much, and what type of running is recommended to race the half successfully? First let's first look at the novice half marathoner who wants to finish the half. Half Marathon Training - Goal: To Finish
If your goal is solely to complete the half, you can get away with running as little as 10 miles in your longer training efforts. I've known half marathon completers who ran no further than 6-8 miles in training. However, for these runners, we can't guarantee it will be a pleasant experience, and nor will they recover as quickly as someone who has trotted through 15 -18 miles in training. Thus, it's strongly recommended that you complete 13 miles in training a few times, if only for the psychological benefit of knowing you can complete the distance. Here's an example of a typical training week for runners wanting to finish their first half. Several (6-10) weeks of following this basic training program, working on developing your endurance, will have you crossing the finish line only slightly the worse for wear, if you run at an intelligent pace. Sample Half Marathon Training Schedule: To Finish
Monday: 5-8 mile run, medium paceTuesday: 4-6 miles slow paceWednesday: 10-12 miles long run, steady, comfortable cruising paceThursday: 4-5 miles slowFriday: Rest daySaturday: 10-13 miles long run, steady, comfortable cruising paceSunday: Rest dayTotal Miles for Week = 33-44 miles Half Marathon Training - Goal: Racing the Half
What about the hard-core competitor, who wants to race the half marathon or get a personal best? Several over distance training jaunts in the 15-18 mile range are necessary here. Your prime training mission during the conditioning phase should be to run at least one long run each weekend, gradually building up to 18 miles, and following through with another lengthy run in mid week in the 13-15 mile range. By placing a few (2-3) shorter recovery runs of 5-10 miles around those long runs to maintain your aerobic fitness, you'll have no problems handling the distance at racing pace. Here's a suggested conditioning schedule for serious runners. Sample Half Marathon Training Schedule: Racing the Half
Monday: 10 mile run, slow paceTuesday: Rest DayWednesday: 13-15 mile run, steady paceThursday: 5-8 miles slowFriday: Rest DaySaturday: 16-18 mile run, steady paceSunday: 5-7 mile run slow, OR Rest DayTotal Miles for Week = 49-58 miles The length of this conditioning mileage phase depends somewhat on your previous longevity in distance running. If you've run consistently for more than 3 years, your aerobic capacity will be close to your maximum genetic potential. If this is the case, 6-8 weeks of long running will develop your maximal oxygen consumption to its optimum. Then, if you follow this with several (4-6) weeks of tempo running and/or interval sessions, your leg speed will be finely tuned for the half. These tempo and interval workouts, some tune up races over 8K and 10K, and a time trial or two will have you in fine fettle for race day. However, it is very important that you maintain one, and preferably two longer runs each week, when you switch to the shorter, faster running. Here are some suggested weekly schedules for this phase of your training. Sample Half Marathon Training Schedule (4 weeks):
Every Monday: 5 mile slow jog OR Rest DayTuesday:
Week 1: Tempo Run Workout #1 (see table below)Week 2: Time Trial: 10KWeek 3: Tempo Run Workout #2 (see table below)Week 4: Time Trial: 10 milesEvery Wednesday: 13-15 miles slow/steady paceEvery Thursday: 5-8 mile slow jogEvery Friday: Rest DaySaturday:
Week 1: Race: 8KWeek 2: Interval Session (see table below)Week 3: Race 10KWeek 4: Interval Session (see table below)Every Sunday: 16-18 miles slow pace Half Marathon Training Tip: Time trials
These higher intensity efforts will mesh your speed and stamina by running distances shorter than the half marathon at your anaerobic threshold, or the point where you start accumulating lactic acid. By improving your ability to run closer to your maximal aerobic capacity for longer, time trials help your body adapt to half marathon pace. Time trials are done between 75% and 85% of your maximal heart rate (which is calculated by subtracting your age from 220). E.g. If you're 40 years old, your estimated maximal heart rate will be around 180. Start at the low end of your heart rate range and increase your pace if it is too easy. A heart rate monitor is invaluable for this type of training. If you don't want to mess around with heart rate monitors, I came across a prediction equation for the half marathon based on current best 10K time that you can use to establish pace guidelines for your tempo runs, time trials, and your half marathon race. Take your current best 10K time and multiply it by 2.222 to get your goal half marathon time. Then divide this time by 13.1 to get your average pace per mile. Here's an example: If your current 10K best is 45:00, your total half marathon time extrapolates out to 99.99 minutes (we'll round that up to 100 minutes or 1:40). This, divided by 13.1, yields an average pace of 7.63 minutes/mile, or 7:38 per mile). Thus your tempo runs and time trials should be somewhere close to this pace. Although time trials are hard work, you should be left with some reserves when you finish, and not be exhausted. Do a 10-15 minute cool down jog to ease your muscles and resynthesize the waste products that have built up. Ideal distances for time trial distances to prepare for the half, are 10K and 10 miles. If you race one or two 8K and 10K's during the final 4-6 weeks, you only need insert one or two time trials between them. Half Marathon Training Tip: Tune Up Races
Shorter distance races can be used instead of tempo running, to prepare you for the rigors of the half marathon. But you should not race every weekend leading up to the half. One race every 3 weeks is adequate. The races should be over 8K or 10K, and you should aim to run them slightly slower than your normal 8K or 10K pace in the first 2-3 miles, and pick your pace up over the remainder of the race. You should be storming across the finish line with these efforts, finishing strongly. Half Marathon Training Tip: Tempo Runs
These are a hybrid workout-a cross between a long track (or road) interval workout and a time trial. Because tempo runs are over shorter distances than time trials, they are done at a slightly faster pace than time trials-somewhere between 78% and 91% of your maximal heart rate. They are best described by sample workouts, as follows: Tempo Workout #1
Warm up 1mile easy pace, then 2 miles at 10K pace. Repeat. Cool down afterwards. Tempo Workout #2
Warm up 2 miles easy pace, then three 10-minute intervals at 10K pace, with 5-minute recovery jog between. Cool down afterwards. Tempo Workout #3
Warm up 2 miles easy pace, then 15 minutes @ half marathon pace, 5 minute jog. Repeat. Cool down afterwards. Half Marathon Training Tip: Track Intervals
Here, you run a certain number of repetitions over a set distance, at a predetermined speed, with walking or recovery jogging between the fast bursts. Some sample interval workouts aimed at the half marathon follow. Suggested Interval Workouts for Half Marathoners:
Distance of Fast Burst: 800 meters
Number of Repetitions: 4-5
Length of Recovery Interval: 800 meters
Speed of Fast Burst: 5K race pace
Recovery Mode: Walk/Jog
Distance of Fast Burst: 1200 meters
Number of Repetitions: 3-4
Length of Recovery Interval: 1000 meters
Speed of Fast Burst: 5K race pace
Recovery Mode: Walk/jog
Distance of Fast Burst: 1600 meters
Number of Repetitions: 2-3
Length of Recovery Interval: 1200 meters
Speed of Fast Burst: 8K race pace
Recovery Mode: Walk/jog
Half Marathon Training Tip: Tapering
Your training has gone well and you don't have any niggling injuries, so it's time to let all your hard work come through in the final 10 days before the half. Trim your mileage by 60% in the final 10 days, and jog slowly, to allow your muscles to repair and build up their glycogen stores. Your tapering week should go something like this: Sunday: Easy one-hour jog with 3 - 4 x 400 meter stride outs at 10K race pace. Recovery jog between
Monday: Rest Day
Tuesday: 45 minute jog
Wednesday: 30 minute jog with 5 stride-outs (like a quick leg turnover sprint) over 100 meters on soft surface
Thursday: Rest day
Friday: 20 minute jog
Saturday: Half Marathon Race Half Marathon Training: Race Day Tips
The biggest mistake you're likely to make in a half marathon is starting too fast. It's crucial that you resist the urge to go out fast at the start because you're excited. Do not get caught up with the general fast surge that most runners make from the start line. This has destroyed many a runner, reducing them to a survival shuffle to the finish. Start out at your goal pace, or even slightly slower. If it's a large race, avoid weaving in and out of the runners at the start-this wastes a lot of energy. You should have settled into your desired goal pace somewhere around the first mile. Keep things under control until you're past 5 miles, and gradually start picking up your tempo. Do not pick your pace up in a short fast burst-it should be done over a half-mile or more. Speed up almost imperceptibly. No matter how fit you are, attempt to run the half marathon at a steady, even pace the entire distance, so the two halves of your race are nearly identical. Distributing your effort evenly along the course is the sanest and surest way to get a personal best. If the headwind is blustering on race day, shelter about one meter behind other runners. When the wind is behind you, come out wide from the pack, set your sails, and pick up your pace. Try running with a group-this helps tremendously. Sharing the goal and motivating each other reduces your perceived effort. Just make sure the pack is running at your pace. No matter how well you pace yourself, you'll be feeling discomfort by the last few miles of the half. Concentrate on relaxing, holding your form, and maintaining your pace. Monitor your breathing, temperature, and rhythm, and adjust your pace up or down as you feel. If you tend to slump towards the end of your races, some core strengthening will help keep your posture upright when you are fatigued. This then, is my training and racing advice to help you squeeze the most out of yourself in your autumn half marathon. If you have followed anything resembling these schedules you can line up knowing that you're going to have a good day. Good luck in your half; race smartly, and you'll be fine. You can find additional running information at my
running training tips website.
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