Get Your Free Half Marathon Training Plan Now And Go Sub Two Hours in 2016
Ever hear the old addage, "start with a plan" well you need to do just that if you want to not only finish a half marathon but feel strong doing it.
Elite Access Racing has put together a great FREE (you don't hear that much any more) training plan for both the Love Run Philly Half Marathon and the Rutgers Unite Half Marathon. Dawn and Kendra have more energy than the Ever Ready Bunny and they are terrific coaches. Their company is a full service running company lead by USA Track and Field running coaches, Dawn Angelique Roberts and Kendra Todd Dixon specializing in coaching services, pace team coordination for athletes and organizations.
TRY THEIR FREE TRAINING PLAN NOW
Now Amanda Brooks of Run to Finish has about 14 great tips on how to go sub-two hours on your next half marathon. Race Director, Michele Redrow is all in on this one. She'll be testing it out at the Shamrock Half Marathon in Virginia Beach on St. Patty's weekend (ugh better watch the carb beer load).
Here are her tips - for more details read her blog
1. HILL MASTERY
Hills come in handy in all sorts of ways, so you have to stop avoiding them!
Checkout these hill workouts for the treadmill >>
2. FORM CHECK
Read the basics of good form >>
3. 180 STRIDE RATE
How to check your stride rate? For 10 seconds count how many times your right foot hits the ground. Double that number to get your total footfalls for 10 seconds and then times 6 for your per minute stride rate.
4. BE IN TRAINING
Get in the mindset of an athlete.
The gels and hydration and shoes are often the 10%, not the 90% that will make a difference.
5. WARM UP
A warm up is going to increase the amount of time you can train and your potential for speed. It seems counter intuitive that time spent walking or jogging slowly will help you actually run farther, but study after study says it’s so.
5 minute dynamic warm up>>
6. RECOVER RIGHT
It’s not just about what you do post race, it’s about taking the time to refuel with the right foods, taking at least one day off a week and remembering that physical stress is compounded by life stress. Give yourself time to relax whenever possible and enjoy active recovery days of walking or yoga which will benefit your running without overtaxing the body.
7. CONSIDER COACHING (Elite Access)
It’s true having a coach can do wonders. They hold you accountable, answer questions like “why am I so constipated during race week” and “oh no I forgot my gels what do I do?” Coaches come in nearly every price range, so don’t let this be a deterrent if you really want to reach this goal.
8. SMART SPEED
Instead of starting out too fast and then feeling overwhelmed with every session or getting injured, introduce speed work gradually.
See these speed workouts for beginners >>
Stop relying on a watch to dictate your training runs on easy days.
During the race, there are a lot of different ideas about how to pace yourself. The most consistent data I have seen is that those with the best results tend to run a very steady pace from start to finish.
Read tips for learning to pace yourself outside>>
10. OVER RACING
If races keep you motivated, then definitely sign up, but select only a couple races to be your “A race” where you will push the pace and try for a PR.
11. RECOGNIZE INJURY
It sounds silly to non-runners, but the reason we often end up injured is because we’re too stubborn to recognize when an injury is imminent. We tend to believe we can “just push through it”.
All these tips apply to anyone wanting to PR at their next half marathon - you don't have to run a sub two hour half marathon but maybe you can run the whole race and reduce your walking. Whatever your goal....just start running. You'll be glad you did.