Life has a way of bumping into your training. Overcome any time crunch with the following advice from Robyn Roszel, founder of the endurance training group, iRunMommies.
Solve It: Simply aim to complete your first 2km one minute slower than the second. ‘A slow first couple of kays is adequate for a warm-up, which is important to awaken your muscles so you don’t strain them,’ says Roszel.
Solve It: Stick with what you know – it makes it easier to gauge improvements. ‘And you know every blind curve, pothole, and barking dog,’ says Roszel.
Solve It: Add an additional two to three weeks to your plan and scale back your pace. This will give you time to build fitness and speed slowly, so you avoid injury.
Ideally, your three runs should include a short, easy run, a faster run close to goal pace, and a weekend long run.
Solve It: Run an hour in the morning and an hour at night.
To condition your body to the time on your feet required by a half, you need to run for at least two hours at least twice in the final weeks of your training. Doubling up will simulate that demand.
Solve It: Develop an at-home routine.
Do the following routine three times a week:
- 10 push-ups
- Hold a plank for one minute
- Do 30 seconds of bicycle oblique crunches (opposite knee to opposite elbow).
- Rest, then repeat.