Preparing for a half marathon involves many elements. We’ve already discussed the broader, big-picture considerations, such as:
- Sustainable training approaches
- Accountability
- Cross-training
- Equipment choices
- Supporting habits
- Embracing ‘easy’ runs
- Focusing on continuous self-improvement
Now let’s look at some guidelines on how to build your training program. These can apply to those chasing a personal best (PB) as well as those tackling the distance for the first time.
Frequency
The first consideration is frequency. It’s better to run 3-4 times a week consistently, gradually building volume, than to aim too high too soon and need several days to recover or risk injuries. This approach often results in more overall running time compared to a more aggressive program and ultimately, ‘more’ over time will be better for overall running performance.
Duration of Long Runs
Next, build the duration of your longest weekly run. Work backwards from race day to build up to a 90-minute to 2-hour long run by 3-4 weeks out from race day. These runs can mainly be at an endurance-based effort, but once you’re comfortable and your body has adapted, it can be beneficial to include some ‘race intensity’ work in the later stages. For example, a 1-hour 40-minute run with 4 x 5 minutes ‘ON’ (race pace) and 5 minutes ‘OFF’ (easy running) in the final 40 minutes.
Adding Variation
If you’re consistently running 3-4 times a week and your body is coping well, you can add some variation. Here are a few ideas:
Activation Strides: These are a great way to add a neuromuscular stimulus and improve biomechanical loading. They can be a safe way to add intensity and prepare the body for higher-intensity running. Strides can be 10-30 seconds of high-speed running and can be included in an otherwise low-stress run or at the end. For example, a 40-50 minute easy run finishing with 4-5 x 10-12 seconds strides at 90% of full speed with 50-60 seconds walking for recovery.
Hill Repeats: Hill repeats are excellent for working on strength and running mechanics. The effort can be high, but the speed is low, reducing the risk of soft tissue injuries. The eccentric loading of running back downhill is beneficial for the latter stages of a half marathon. An example session includes a 10-15 minute easy warm-up, 4 x 30 seconds builds to 90% with 90 seconds of smooth zone two running between each, then 6 x 2 minute strong hill reps up a 4-6% grade with a jog back, and finishing with 10-15 minutes of easy running.
Build Runs: These runs start easy and gradually increase in intensity. By the end, you may be running at or above race intensity, focusing on form and efficiency. Build runs help with pacing and running well in a pre-fatigued state. Here is an example. Included are appropriate heart rate zones. Most runners will have access to these zones available on any good sports watch. A 75-minute build runs as: 25 minutes easy, 20 minutes zone 2, 15 minutes zone 2+, 10 minutes zone 3, and 5 minutes zone 3+.
Outside of these sessions, you may want to practice your pacing strategy for race day. This can involve short repetitions at goal pace or extended intervals such as 2 x 5 km or 1 x 10 km. Additionally, racing in the lead-up to the half marathon can help practice pacing and serve as a fitness benchmark. Lead-in races are also a good training stimulus on their own.
Please reach out to Jamie at JET Coaching via info@jetcoaching.com.au