Half-Marathon Training: À-la-Victoria

Are you thinking of registering for a half-marathon this Spring/Summer/Fall?

Wondering what the key elements to a solid half-marathon training program are? Here’s my 2 cents…

• Long Runs
  • Goal : endurance – the longer these runs, the more you will work on your endurance, helping you prepare for race day
  • Pace : these should be performed at a slower pace, i.e. this should be a long, but “easy” run
  • These runs will build up throughout your program
  • For a half-marathon (21.1km), you can work up to 18-19km in your long runs – the idea is to run for a similar amount of TIME as race day, so, given the slower pace, your 18-19km run time should approach your race time
• Speed Work
  • Goal : increase your speed, improve your cardiovascular performance (get your heart stronger!)
  • Pace : 5-10km pace, i.e. fast, but not so fast that you’re gassed out and can’t continue
  • Start with an easy pace 1km
  • 2 ways to work on speed :
    • Speed intervals – either by distance or time (e.g. 5X400m or 5X2min), separated by either walking/light jogging intervals
    • Tempo runs – continuous run with a gradual build-up to a 10km pace in the middle (holding that for 1-2 min) and then gradually slowing back down
  • Hills
    • Goal : improve your hill running technique (as this is different than running on a flat surface), improve your cardiovascular performance (get your heart stronger!)
    • Pace : try to maintain pace while going uphill, increase pace while going downhill (you want to use the advantage of the decline to get some quick mileage in)
    • Start with an easy pace 1km (flat)
    • 2 ways to work on hills
      • Hill intervals : intervals of short (steep-ish) hills (running up and down), separated by running flats
      • Hill endurance : longer intervals of small-incline hills, separated by running flats
    • Technique
      • Goal : improve running efficiency (improve performance, decrease risk of injury)
      • Use a run/walk program to work on technique – this will give your body a chance to get used to the new technique with a decreased risk of injury
      • Examples :
        • Increased cadence (170-190 bpm), i.e. smaller steps
        • Decreased noise, i.e. being “light on your feet”
        • Running barefoot (on a treadmill)
      • Cross-training
        • Goal : get your body working different muscle groups to allow an “active” recovery from running, helping muscles be more adaptable
        • Ideally another cardiovascular activity (e.g. cycling, swimming, etc)
        • Yoga and Pilates are also good complements to running as these activities focus on core strengthening and stretching
      • Rest Days
        • Goal : allow your body to recover from your week’s workouts
        • You could also do an easy yoga class on rest days

Here’s an example of a balanced and gradual half-marathon program :