VAAM Hornet Juice, the patented scientific sports drink derived from giant hornets that boosts human endurance and stamina By Ben Wisbey Introduction |
Training Speeds
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| Structuring Your Training Program You now have your key training sessions for each week leading into the half marathon. The next vital step is structuring the program so that each week you can achieve your weekly goals through completing the scheduled sessions, but also allowing enough recovery at appropriate times to ensure you get maximum adaptations from all key training sessions. To make this a little easier some suggested weekly structures are attached above, one for each training program. This shows that all intense sessions need to have a day off or an easy day prior to the interval training day. It also highlights the importance of allowing adequate recovery prior to and after your weekly long run. Your minimum training frequency should allow all key sessions to be fitted in. On top of this, other runs should be short and easy recovery runs, as described in the training session section. It is suggested, however, that most runners have one day off per week, and this should ideally be after the weekly long run. It is important to plan your weekly training schedule so that it fits in with your other commitments, such as work, family and study. A program that is not structured around outside commitments will commonly get interrupted and sessions will end up being missed. So do not aim too high by trying to squeeze too much into a busy lifestyle. Be realistic when setting your training goals and your weekly training structure. The Final Touches of your Half Marathon Performance You now have a well structured training program with your key sessions outlined; this should allow you to get into good run form leading into your competition. The final preparation now involves the race itself, with the 2 key issues being pacing and nutrition. As these are complete topics in themselves, here is a brief overview. 1/ Pacing The best pacing strategy for a runner aiming for less than 100 minutes in the half marathon is to run as close to even splits as possible through out the event. The big mistake most people make it to go out too hard, so choose your goal speed and aim for this from the very 1st kilometre. For those running over 100 minutes it is best to start out slightly slower than your average pace. This will minimise the severity of fatigue later in the event. Do a self-assessment at the 5, 10 and 15km mark to see how you are feeling. If all is going ok and you are feeling strong, build the pace a little as the event unfolds. 2/ Nutrition Obviously pre-event nutrition is important as is the couple of days leading into the event. However, during-event nutrition is also very important, especially for those runners taking longer than 100 minutes. Fluid and preferably sports drink should be consumed at all drink stations, as well as an energy gel at about ¸ way for those sub 100 minutes runners. For the over 100 minute runners, then carbohydrate intake becomes even more important as you are competing for longer. On top of the frequent sports drink, have an energy gel at the 8 and 15 kilometre marks. Sports nutrition is obviously a detailed area so please refer to Runner's World's monthly sports nutrition articles. This program should help you work towards your half marathon goal. The training program will provide a good mix of intensity, strength and aerobic work to allow you to achieve your potential. In the longer term, distance running performance is very much based on training background, or the number years spent training and therefore you will find that your performance will develop over coming years provided you follow an appropriate training program. This is especially true for those runners with less than 2-3 years in the sport. Good luck in the half! FAQ's 1) How long should my recovery be after the half marathon? Every runner recovers at different rates. This is largely dependant on training background and training volume. If you are a runner who has been running for less that 3 years, or you have not done a large amount of training leading into the half, then it would be best to allow for 2 weeks of recovery. This recovery period should initially involve some days off and light walking, swimming or cycling. This activity will enhance your recovery. Towards the end of this period, you may start doing some very low intensity short jogs. It is very important to use your judgement, based on how you feel, to determine when to fully restart run training. If the half marathon was a major goal that you worked towards, then it is generally a good rule to have 2 weeks off (may include some cross training) after the event to allow for both physical and mental recovery. 2) How long after completing my first half marathon before I can move up to the marathon? If you are using your half marathon as a stepping stone to the full marathon, it will be very important to have a mental and physical break after the half, so take 2 weeks off running and just complete some light aerobic cross training if you wish to do any training at all. If you completed the half marathon quite comfortably and did your 2 hour runs prior to the event, finishing in good shape, then the full marathon is an option. If these runs were a struggle, then it may be worth getting another ¸ marathon and the associated training under your belt before you look at the full marathon. Assuming your goal after the half is to move up to the full distance, then a preparation period of 4-5 months would be required for those runners attempting their first marathon. A good general rule is that you will need to be capable to completing 2 hour long runs about 3 months out from your target marathon. 3) How can I use the speed work I did for my half marathon to run a new PB for 10km? During half marathon preparation you will have developed a good level of strength and endurance- both good characteristics to have when targeting a 10km. And the beauty of the half marathon training is that you will not have lost much speed in your preparation and therefore you should be in quite good condition for a 10km. After the half, it will be important to allow adequate recovery (see above) before starting to touch up your speed for the 10km. If you recover quite quickly then it is feasible to compete in a 10km about 4-6 weeks after the half with the aim of running a good time. You will have the endurance so just continue to touch this up with weekly long runs of moderate duration. The focus however, should turn to the interval work and more specifically VO2 sessions to start getting you on track to maintaining a solid speed throughout the 10km. |
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