Half Marathon
The characteristics of the half marathon are what make training and racing the half marathon unique. It can be too long for a 5-10k runner or it may be too short for the marathon runner. However, it can be the perfect distance for training and racing if planned accordingly. For the marathon runner, it can be used as race-pace training distance.
Training sessions are normally of high volume and long intervals with a high number of repetitions. The rest time between intervals can be very short or moderate, but it never allows for a full recovery. The running pace is usually between slower than 10k pace and a little faster than marathon pace. The speed and the rest period between intervals can be manipulated according to the needs of the athlete, taking into consideration the goals the athlete is trying to achieve during training.
Training Components for Half Marathon
- Building aerobic base
- Developing speed, endurance and strength
- Developing anaerobic strength and endurance
- Developing strength through tempo runs
- Long runs to increase stamina and running economy
- Short intervals — lactic acid tolerance workouts
- Long intervals — lactic acid tolerance sustain workouts
- Short recovery — long recovery
- Race pace workouts
- Running pace — training at different speeds
- Competing
Most of the running sessions are done on the roads and/or dirt trails instead of the track. Interval sessions are run as Fartlek training or pick-ups. There is also a great emphasis on hill work and tempo runs. During this training cycle the main concern is the development and improvement of cardiovascular strength and endurance.
