Half-marathon training made easier.For newer runners runners a defective gait in foxhounds in which affected animals are unable to gallop or jump fences. who feel stuck in a rut of 5K racing, trying longer races need not be an intimidating in·tim·i·date tr.v. in·tim·i·dat·ed, in·tim·i·dat·ing, in·tim·i·dates 1. To make timid; fill with fear. 2. To coerce or inhibit by or as if by threats. and elusive goal. Half-marathon racing is not reserved for those knocking back 40-mile or more weeks. The following is a sample half-marathon training schedule that begins at a solid mileage MILEAGE. A compensation allowed by law to officers, for their trouble and expenses in travelling on public business. 2. The mileage allowed to members of congress, is eight dollars for every twenty miles of estimated distance, by the most usual roads, from his base of just 20 miles per week. In only three runs per week over the course of 13 weeks, it's it's 1. Contraction of it is. 2. Contraction of it has. See Usage Note at its. it's it is or it has it's be ~have possible to ready your body for a 13.1-mile race goal of as low as 1:50:00. Of course, there are countless training schedules that incorporate running five or more days per week, and this represents just one alternative, in particular one that less experienced runners can try. It is used to illustrate how, with the right training focus for each run on the schedule, and good use of the basic principles of exertion-variance and energy-responsiveness outlined in "Understanding Effort," you can toe the line Verb 1. toe the line - do what is expected abide by, comply, follow - act in accordance with someone's rules, commands, or wishes; "He complied with my instructions"; "You must comply or else!"; "Follow these simple rules"; "abide by the rules" at these longer road races--and run them well. Note that, if your race is sufficiently far into the future, weeks seven and eight (essentially in the middle of the schedule) can be repeated any number of times until you feel that your training has adapted and is ready for the increased intensity at the back half of the schedule. The schedule outlined below is defined by your weekly mileage base and your comfort level with the weekly long run listed. The low ends of the ranges for the weekly long run and the weekly mileage represent the beginning weeks of the schedule; the high ends of these ranges represent the mileage you'll you'll Contraction of you will. you'll you will or you shall you'll will be peaking out at as your race approaches. Here is an overview of the basic training plan for half-marathon novices: Running sessions Long-run range Weekly mileage Time-goal range per week 3 10-12 22-30 1:50-2:30 Whichever day you choose to make day one, remember that the day numbers are designed to keep the most optimal spacing between certain workouts. The first eight weeks of the 13-week schedule include light fartlek fart·lek n. 1. An athletic training technique, used especially in running, in which periods of intense effort alternate with periods of less strenuous effort in a continuous workout. 2. A workout using this technique. runs, moderate hill sessions, and easy runs on hills and/or and/or conj. Used to indicate that either or both of the items connected by it are involved. Usage Note: And/or is widely used in legal and business writing. soft surfaces. You'll also add moderate long runs, steady-state runs, goal-pace runs, tempo tempo [Ital.,=time], in music, the speed of a composition. The composer's intentions as to tempo are conventionally indicated by a set of Italian terms, of which the principal ones are presto (very fast), vivace (lively), allegro (fast), runs, and 5K race-pace runs. Later in the schedule, the focus shifts to having you sharp and tapered ta·per n. 1. A small or very slender candle. 2. A long wax-coated wick used to light candles or gas lamps. 3. A source of feeble light. 4. a. to race the half-marathon. Two weeks out, an important seven-mile run at half-marathon goal pace will tune you up for the best possible race-day performance. (Marathon Marathon (mâr`əthŏn), village and plain, ancient Greece, 20 mi (32 km) NE of Athens. Here the Athenians and Plataeans under Miltiades defeated a Persian army in 490 B.C. (see Persian Wars). & Beyond, 2005, Vol. 9, No. 6, pp. 54-72)
Week Day 1 Day 3 Day 6
1 Fartlek: 3M warm 4-5M easy on hills Long run: 10M easy
up; 8 x :30 @ 85% and/or on flat
speed w 2:30 grass/trails
recovery jogs; 2M
cool down
2 Fartlek: 3M warm Goal-pace run: 2M Steady-state run: 8M
up; 10 x :30 @ 85% warm up; strides; on flat; may
speed w 2:30 4M at goal pace; 4 substitute 5K race
recovery jogs; 2M x 100-m strides @
cool down 85% speed; 2M cool
down
3 Fartlek: 3M warm Goal-pace run: 2M Long run: 11M easy
up; 10 x :30 @ 85% warm up; strides; on flat
speed w 2:30 4M at goal pace; 4
recovery jogs; 2M x 100m @ 85%
cool down speed; 2M cool
down
4 Fartlek: 3M warm 4-5M easy on hills Steady-state run: 8M
up; 12 x :30 @ 85% and/or on flat
speed w 2:30 grass/trails
recovery jogs; 2M
cool down
5 Fartlek: 3M warm Goal-pace run: 2M Long run: 11M easy
up; 12 x :30 @ 85% warm up; strides; on flat
speed w 2:30 5M at goal pace; 4
recovery jogs; 2M x 100m @ 85%
cool down speed; 2M cool
down
6 Hill session: 3M Tempo run: 2M warm Steady-state run: 8M
warm up; strides on up; strides; 2.5M on flat
flat; 8 x :30 @ 85% at tempo; 4 X 200m
speed w 2:30 @ 85% speed; 1M
recovery jogs; 2M cool down
cool down
7 4-5M easy on hills Hill session: 3M Long run: 12M easy
and/or grass/trails warm up; strides on flat
on flat; 10 x :30
@ 85% speed w 2:30
recovery jogs; 2M
cool down
8 Hill session: 3M Tempo run: 2M warm Goal-pace run: 2M
warm up; strides on up; strides; 3M at warm up; strides; 5M
flat; 10 x :30 @ tempo; 4 X 200m @ at goal pace; 4 x
85% speed w 2:30 85% speed; 1M cool 100m @ 85% speed; 2M
recovery jogs; 4 x down cool down
100-m strides on
flat; 2M cool down
9 4-5M easy on flat w Hill session: 3M Long run: 12M easy
5 x 100-m strides @ warm up; strides on flat
85% speed on flat; 12 x :30
@ 85% speed w 2:30
recovery jogs; 4 x
100-m strides on
flat; 2M cool down
10 Hill session: 3M Tempo run: 2M warm Goal-pace run: 2M
warm up; strides on up; strides; 3M at warm up; strides; 6M
flat; 12 x :30 @ tempo; 4 X 200m @ at goal pace; 4 x
85% speed w 2:30 85% speed; 1M cool 100m @ 85% speed; 2M
recovery jogs; 4 x down cool down
100-m strides on
flat; 2M cool down
11 4-5M easy on flat w 10K reps: 2M warm Goal-pace run: 2M
5 x 100-m strides @ up; strides; 5 x warm up; strides; 7M
85% speed 1200m at 10K pace at goal pace; 4 x
w 400-m recovery 100m @ 85% speed; 2M
jogs; 5 x 200m at cool down
85% speed; 1M cool
down
12 3-4M easy on flat w Fartlek: 2M warm 10K reps: 2M warm
5 x 100-m strides @ up; 15 x :40 @ 85% up; strides; 4 x 1M
85% speed speed w 2:20 at 10K pace w 400-m
recovery jogs; 1M recovery jogs; 4 x
cool down 200m at 85% speed;
1M cool down
13 Goal-pace + 10K Final taper: 3-4 Half-marathon race:
reps: 2M warm up; easy days prior to 2M warm up; strides;
strides; 1st 3M w race during race, 1st 3M
CD *; 2 x 1M @ 10K w CD *; goal pace to
pace w 400-m finish; 1M cool
recovery jogs; 1M down; stretching
cool down
* Cutdowns: mile 1 paced :30 slower than half-marathon goal pace; mile
2 paced :20 slower than goal pace; mile 3 paced :10 slower than goal
pace.
|
|
||||||||||||||||
Printer friendly
Cite/link
Email
Feedback
Reader Opinion