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Post by erinrunz on Nov 14, 2007 17:29:50 GMT -5
Hi!
Does anyone know of a good training protocol for 1/2 marathon?
Thanks!
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Post by frojoe23 on Nov 15, 2007 8:39:25 GMT -5
Well, it depends on a few factors. First, is what kind of running background do you have coming into the race (mileage, PR's). Second, you need to identify your goal for the race. The goal of finishing is a lot different than if you are trying to hit a certain time.
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Post by erinrunz on Nov 15, 2007 10:55:08 GMT -5
I'm a 4:15 full marathoner. Have done 4 fulls but never a 1/2. I'd like to have a finish time of 1:50.
thanks!
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Post by frojoe23 on Nov 15, 2007 13:00:09 GMT -5
i think that 1:50 is within your grasp. I'd say that for a half or a full marathon that the long run is key. While you don't have to do as long of a run as you would for a marathon, I'd say that you need to come close to 16-18 mile long runs. If you plan to be on your feet for 1:50, then you may want to put in some long runs in the vicinity of 2:10 - 2:15. Obviously, based on your marathon pace you are not going to get 16 miles in that amount of time.
I think the rule of doing the least with the most benefit applies here and that you should do your long run for time instead of distance. I think that if you are training for a half, these shorter long runs should be done at a faster pace than if you were in marathon training. Something close to marathon pace plus 45 seconds to a minute per mile.
You may want to also think about doing some tempo runs. The faster pace of a half means that you need more ability to flush out that lactic acid than in a marathon. I would not go too long on these run. Simply warm-up for 10-15 minutes and then do 20-30 minutes at tempo pace (roughly the pace you could hold for 60 minutes). Then cool-down with 10 minutes of light jogging.
Hope that this helped a little.
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Post by erinrunz on Nov 15, 2007 13:04:13 GMT -5
This helps a great deal!
Thanks!
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