If you regularly log 40 to 50 kays per week, average at least 10 kays on your long run, and have a time goal in mind, use the following plan to prep for an upcoming half marathon.
The build-up is longer – 14 weeks versus the typical 10 – which establishes a stronger base.
HILLS: Run on the hilliest terrain you can find, with a variety of grades. Try to maintain the same effort level on both the uphills and the downhills.
LSD: Long, slow distance run that builds endurance. Run at a conversational pace. LSDs are rehearsals for race day – use them to determine your gear choices and fuelling strategies before and during the run.
HILL REPEATS: Find a hill that takes at least two minutes to climb. Mark off a short repeat, halfway from the bottom, and a long repeat to the top. Warm up, then run to the short mark three or four times, jogging down to recover. Then run to the top three or four times, jogging down to the short mark, then sprint to the bottom. Repeat three or four times.
TEMPO: These runs teach your body how to hold a faster pace over time. Do them at a comfortably hard pace, where you can talk in phrases.
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