Running a half marathon Creating the Ultimate Training Plan for Crushing Your PR
Running a Half Marathon Creating the Ultimate Training Plan for Crushing Your Personal Record
Kasandra Chai Kim December 10, 2021
Have you been looking for a way to improve your personal record in the half marathon? If so, then this article is perfect for you. We will discuss how to create an ultimate training plan that will help you achieve success with your goal.
To start with, let's look at what the benefits of running a half marathon are and why they matter to runners. The most obvious benefit is improved cardiovascular health because it increases aerobic capacity and strengthens the heart muscle. Running also improves mental health because it releases endorphins which promote happiness and reduce stress hormones such as cortisol. Finally, there are many social benefits from running a half marathon including feeling like part of a team or community while getting out into nature or exploring new neighborhoods!
Are you Looking to Run a Half Marathon?
The half marathon is a unique hybrid of endurance, strength, and speed that no other race distance can match.
The half marathon is a difficult undertaking for anybody, regardless of their running abilities. Running the half marathon mileage puts you in close to 80 minutes of pushing your limits. Beginners will have to endure over 2 hours on their legs while completing the half marathon distance; it's a serious test of resolve and preparation.
As a result, the ideal half marathon training plan must include both endurance-building long runs and threshold sessions, as well as just enough VO2 max and speed workouts to improve your ability to run efficiently at your best pace.
In this half-marathon training guide, we'll give you everything you need to know to create the best half-marathon training program so that you can reach your full potential on race day.
Half Marathon Training: Physical Challenges
The physical challenges of Half Marathon Training are not that different from other endurance sports, except the volume is much greater. The half marathon training program must include a wide range of long runs and threshold sessions in order to prepare your body for the unique demands of running 13 miles on race day.
The athlete's training program must also include a balance of strength and mobility work, so the body is supported through all types of stressors. A runner needs to be able to handle any type of physical challenge in order to run her best on race day.
Overall strategy
You should concentrate on running a patient and conservative race for the first three miles, taking it easy in the middle while staying on schedule, and then going all-out in the last mile. Surprisingly, every world record from the 1500 meters to the marathon has been set using negative splits - running the first half of the race slightly slower than the second.
Don't go crazy when it comes to your 800-meter split. If you want to ensure that you run the quickest time possible, don't go too fast with the mile or 800 meters. This might be difficult in the heat of the moment, and it will need concentration.
However, you've had plenty of experience with the pacing thus far, so utilize your internal clock and effort to measure.
The first three miles should be run at a pace that is 5-10 seconds slower than your goal race speed. The exact pace can be determined using the tool above.
Take the time to map out your race route ahead of time. Remember that it will feel "sluggish" and you may be passed by people you wish to beat. This is, by far, the most efficient method to run a race, and you'll fly past them at mile 15.
At 4 miles, creep into your target pace range and start looking around and interacting with the athletes around you.
To find a group that goes your pace or a little quicker, join up. Keep your attention on keeping with the group rather than your splits; try to relax and focus on maintaining with the pack instead of yourself. To assist you unwind and concentrate on what lies ahead, utilize the people around you.
The longest portion of the race is the hardest because it demands a great deal of mental focus and fortitude. Keep in mind that you must increase your effort to stay at the same speed or pick up the pace as the competition progresses. It's more difficult to run faster when you're tired, so you must try harder.
Around 8 miles, the pace will begin to get tough; it's part of competing in a half marathon, so expect it.
Keep your mind and body at ease. Look within yourself and focus on yourself. Repeat self-affirming statements such as, "I'm quick," or "I'm powerful," to yourself every time you feel tired or your pace slips. Repeat to yourself that you must refocus and concentrate in order to maintain the momentum.
Keep your chin up and begin to try and catch people in front of you with 1 mile to go. Choose one person and focus solely on catching them, nothing else. Surge when you pass them and look towards the next individual, repeating the process. Imagine tying a fishing line to their back and reeling them in. Finish strong with a strong final sprint.
Half Marathon Training: Mental Challenges
Most athletes underestimate how important it is to train their mental toughness during half marathon training.
The last few miles of a half-marathon race are rough, and it takes serious resolve to give everything you have left in the final stretch towards the finish line! Half Marathon Training: Mental Challenges
While physical challenges can be overcome with hard work, resilience is something that must be developed over time.
The mental part of the half marathon training is just as important, if not more so. You have to be able to dig deep and give it everything you've got when your body starts screaming for you to stop!
Workouts To Help You Train For The Half Marathon
The physiological demands of the half marathon clearly show that it combines stamina and speed endurance (the ability to sustain a fast pace for a long time).
Stamina workouts, such as tempo or threshold runs, and long speed workouts, such as 6 or 8 x 1 mile with a short rest, are two types of half marathon-specific exercises.
In addition, you must combine long, hard runs to teach your body how to run fast late in the race when you're fatigued.
To make it simple for you, I've compiled a list of half marathon-specific exercises that you may include in your training and how to combine them into your plan.
Race Day Preparation
The half marathon is a difficult balancing act between saving fuel and building up energy while pushing just at the edge of your lactate threshold. Start too fast and you'll burn through your carbohydrate stores, resulting in bonking. Start too slowly and you'll be far behind in the final miles to achieve your top speed.
Here are a few suggestions for weeks before the race, as well as a half-marathon plan (and a calculator to show you your exact splits) to assist you in executing the best race strategy.
Half Marathon Recovery
After running in a half marathon you can use cocoons knee flex pro to help with recovery.
The efficacy of cocoons on nagging joint discomfort has been established. The Cocoon sleeves deliver exactly what they promise, without exception. Using their cutting-edge temperature therapy method, cocoons enable you to recover from knee or joint pain in minutes.
The Cocoon is a must-have add-on for any serious outdoor enthusiast or fitness buff who wants to recover faster from their workouts and perform better in their life!