Tag: elite athletes

Training for a Half Marathon

Training for a half marathon is going to take some dedication even for the most experienced runner.  Beginners and veteran runners tackle this training differently, a beginner will focus on building up their distance and aerobic stamina while at the same time trying to avoid injury.  A seasoned runner will instead will also tackle distance while at the same time try and improve their form.  A quality run will be every bit as important as hitting more miles within their run.   Here are some tips on training for a half marathon for the more experienced runner.

Training Sessions

As a regular runner there are still always new training methods and key components you can work into your run as you become more serious about your training.  One of the best methods to improve your run is to incorporate sprints or speed sessions into your run.  Running sprints can take different forms but essentially what you do is run at a much faster pace than you normally maintain during your regular run.  As you run these speed sessions, you might start out at 10-15 second intervals and you can increase the time as you train.  The purpose of sprints is to train your body to run at a faster pace while still trying to maintain the right form.  Another benefit is that it will also increase your lung capacity at the same time.

Using a Track

If you are lucky enough to have access to a running track either nearby or an indoor track at your health club you can create some pretty specific speed sessions where you can measure distance.  Ideally you want to work your way up to two laps around the track at near your maximum speed, you then rest for 30 seconds and then repeating the exercise.  You want to have somewhere between 6 and 10 800 meter sprint reps if possible.  Eventually you can shorten the rest periods in between and increasing the speed.  Using a track allows you to accurately measure your progress and see how you have improved overtime.  Competitive runners are always looking to improve.

You may also want to check with your local running club and see if there are speed running training or others training for a half marathon as well.  Always start off slowly and build up your endurance.  The last thing you want is to find yourself injured before the big race.