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Runner's Training Tips:
What is the best way to train for a half marathon

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    • CommentAuthorFree Membergord_M
    • CommentTimeNov 18th 2009
     
    gord_M

    I have been running consistently for 8 months and just completed my first 10km race. I have registered for a half marathon in 6 months time and then a full 4 months after. I have been building my running base and currently average 40km (24 mi) a week with my long runs at 14km - 18km (8.5 mi - 11 mi). My plan was to use a 17 week training plan to prepare for the race. So the question is should I:

    a. Use a half marathon training plan and work on speed during the shorter runs to prepare for the half marathon race?

    or

    b. Train for the half using a full marathon plan ensuring a proper taper before the race?

    The first option would seem to increase my speed versus my endurance where as the other would work on endurance. Any thoughts.

    • CommentAuthorFree Memberrogermoss
    • CommentTimeNov 18th 2009
     
    rogermoss
    Gord _M 6 months is lots of time to train for a half marathon, and there is no reason to choose speed or endurance - you can do both. Working back from the date of your half marathon leave two weeks for tapering, preceeded by 6 weeks of race specific training (this is where the speed comes in), preceeded by 6 weeks of strength training -i.e. lots of hill running. That leaves you with about 10 weeks for aerobic base training. This is where you build your endurance. Aim to increase your weekly average to 60 - 70km and your long run to 24-26km over this time. Do this gradually adding a little each week. Be sure to take a recovery week of lower mileage every 4th week throughout your training program. This will get you in good shape for your half and lay an excellent foundation for the marathon to follow. Good luck.

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