The challenge is to run all the intervals at a consistent pace. These strides will feel tough, like you are exerting about 85 to 95 percent effort, and breathing will be heavy. This pace, or slower, is also used for any warm-up and cool-down.įartlek intervals improve your maximum oxygen consumption, economy and speed while building mental focus and strength. You should feel fairly comfortable and be able to talk without getting too winded. Related: 6 Half Marathons With Serious BlingĬLICK HERE FOR 12 WEEK HALF MARATHON PR TRAINING PLAN.ĭon’t be overly concerned about how fast you’re moving on easy days. Ease toward the slower end as they progress over the 20-minute mark. *Use faster end of range for tempo runs lasting up to 20 minutes. Your half-marathon goal will dictate the minutes-per-mile time you target in workouts. Uncover your appropriate half-time objective by letting a shorter-distance race time be your guide. Related: What To Eat Before Your Half Marathon A recent 5K or 10K is helpful and can be used to determine what goal time you should reasonably target. Intermediate runners can choose somewhere in the middle or mix things up to individualize their training.īefore starting the program, you should have a solid base of at least six months of consistent running and be able to comfortably cover a 5- to 6-mile run. The seasoned runner can choose the higher end of the mileage and intervals given, while a newbie should employ the lower end of the ranges. Despite different paces, the effort is equal.ĭesigned to be flexible, this plan is meant to cater to different fitness levels. Someone training for a 2:30 is working just as hard as someone aiming for a 1:45 finish. This plan is designed for a runner looking to hit the 1:45, 2:00 or 2:30 mark in the half marathon. What’s more rewarding than setting a goal time, training hard, and nailing it on race day? High off your first half marathon and eyeing your second? Or maybe have multiple 13.1 medals dangling from doorknobs and stuffed into drawers? Regardless of how many darts you have on your running board, nabbing a new personal best never gets old. Heading out the door? Read this article on the new Outside+ app available now on iOS devices for members!
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