Hi everybody!
How are you all getting along with your training? I've just started the third week of my marathon gig, and I have to say I'm enjoying the routine. I don't care if this is boring of me π
I'd like to kick off with a question:
β WHAT WOULD YOU LIKE TO KNOW MORE ABOUT TO HELP YOU PREPARE FOR YOUR HALF MARATHON? β
Let us know in the comments, and/or add your thoughts and suggestions to the latest poll here:
healthunlocked.com/marathon...
β I'm going to re-share some suggestions for intervals and hill training in this post today. I'd love to know if you are including these in your training? Tell us about it in the comments!!!
The first thing to quickly note is: You do not have to do any intervals and hill training! For a first half marathon the most important thing is to get to 13.1 miles!!!
β β INTERVALS
Intervals training is great for increasing speed, but it also helps with stamina and mental toughness! You will learn something about picking up your pace when you are flagging, and you will learn something about yourself!
β If you're new to intervals I suggest kicking off with this simple interval workout:
- 10 min warm up (easy pace), 10 x 30s fast w/ 3 minute jogging recoveries, 10 min cool down (easy pace)
If you're having trouble recovering towards the end of the workout it's fine to slow down and walk!
β If you want to make this workout more challenging you could modify it like this, for example:
- 10 min warm up (easy pace), 10 x 1 minute fast with 2 minute recoveries, 10 min cool down (easy pace)
β But there are plenty of alternatives to try. For example, you may have heard of the 10-20-30 workout - particularly if you have come here via Ju's Magic Plan πππ
runnersworld.com/training/a...
β Or you could freestyle it with some fartleks:
β Here's a selection of fun intervals variations to try, particularly if you are working on a pb half marathon:
- 60 mins easy, with 10 mins faster within the run
- 15 mins easy, 10 x 2 mins fast with 1-min jog recovery, 15 mins easy
- 15 mins easy, 7 x 1 min fast with 75-sec recoveries, 15 mins easy
- 10 mins easy, 6 x 2 mins fast with 1-min easy recoveries, 3 mins easy,10 mins tempo, 10 mins easy.
β For some extra intervals work, or if you're having trouble fitting in an intervals day, try adding some STRIDES in the middle, or at the end of your long run. See this Runners World article:
runnersworld.com/training/a...
β β HILL TRAINING
β Whether or not your half marathon will have hills in it, hill training is amazing for boosting your strength and fitness.
β HILL REPEATS are a great workout to add to your regimen. This article on Runners Connect has a lot of useful information, including suggestions for gradients to choose. They specify two sessions per week, but unless you're only doing one or two of the very short repeats described in this article, I'd think one hill repeat workout per week is more than enough.
runnersconnect.net/sprint-t...
β But what about if your half marathon is mostly flat? In that case it's a good idea to make some of your long runs as flat as possible. You may not yet realise, but to run long on a very flat route is in many ways more tiring than running on a more undulating profile. This is because when you run uphill you tend to recruit the muscles and tendons at the backs of the legs, whereas running downhill the fronts of the legs are used more heavily. So when you run on the flat there is less variation, so all areas feel the strain all the time - therefore it is a good idea to prepare your legs for this!
β What if your area is really hilly or really flat? You may have to think about doing multiple laps of favourable areas, running up and down steps, using a treadmill, etc. But for goodness sake don't let the fun slip away!!! At the end of the day I think that the most important thing is that we are enjoying ourselves and getting fitter πππ
Have fun with your training!!!
linda9389 & roseabi xx
January 14th, 2020
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Spring 2020 Half Marathon Group list: docs.google.com/spreadsheet...
HUHM Strava Group: strava.com/clubs/huhm
Previous posts:
Welcome: healthunlocked.com/marathon...
Training plans: healthunlocked.com/marathon...
Let's get to know each other!: healthunlocked.com/marathon...
Getting the most out of your training: healthunlocked.com/marathon...
Food & drink on the run: healthunlocked.com/marathon...
How to make the most of your race photos: healthunlocked.com/marathon...
Have a very happy holiday period!: healthunlocked.com/marathon...
Happy New Year!!!: healthunlocked.com/marathon...
Aiming to be race-day ready !!!: healthunlocked.com/marathon...