![]() ![]() Only the minority (the 20%) of your runs should be executed at a harder, quicker pace – we’re talking intervals, sprints and fast tempos. ‘From our research, it’s clear that elite athletes train around 80% of the time at what we’d call low intensity, and just 20% of the time training hard,’ says Dr Stephen Seiler of the University of Agder, Norway – one of the world’s foremost exercise physiologists.Įven though you may not be an elite runner, it is a universally accepted running rule that the majority (the 80%) of your runs should be completed at a comfortable, conversational pace, where you finish each run feeling like you could still run a bit more. Running hard all the time can lead to burnout, injury and a training plateau, which can damage your motivation as much as your body. While it may seem counterintuitive when your goal might be to run as fast as you can, running slowly can in fact be your ticket to improvement. ‘For this distance, you’ve got to put in the work.’ ‘This is one test you can’t cram for,’ says Janet Hamilton, running coach and exercise physiologist. Our half marathon plan for beginners – which you can see below – is 12 weeks long, so it's not something to jump into at a moment's notice if you never run 13.1 miles before. The half marathon distance deserves respect and several months of training. So, before you get cracking with your training, here are our best half marathon tips to help you prepare for that life-changing journey… Appreciate the distance ‘They never imagined they could go that far.’ ‘Many beginners actually find running a half marathon to be life-changing,’ says Jenny Hadfield, co-author of Running for Mortals. Given everything you need to consider, it's understandable that many beginners may feel a bit daunted by the half marathon – but the payoff outweighs the challenges. Half marathon training plans for every runner.And, you’ll want to think about things beyond the physical aspect of running, like your recovery, running kit and race logistics. You’ll need to build your mental strength, too, so can put yourself in the best frame of mind to hit your half marathon goal. First, you’ll need to slowly and sensibly develop your running endurance without overdoing it and getting injured in the process. That said, if you want to complete all 13.1-miles – or 21km – of a half marathon, you’ll need to be serious about your training and bear various other things to consider if you want to get it right on race day. The half marathon is a fantastic distance – long enough to be a true challenge, but not so far as to knock you for six in the same way that the marathon distance can. ![]() Developed by Runner’s World experts, the plan will see you run three or four day a week and is ideal for those who can already complete a long run of six miles or more. Hoping to run your first half marathon but not sure how you’ll manage it? Put any concerns aside, as our 12-week half marathon training plan for beginners will help you to build up to the 13.1-mile distance comfortably and confidently, so you can perform your best on race day. ![]()
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