So, you’re thinking about running your first half-marathon, a.k.a. half-mary. Well, then that means you want to take your running beyond the pursuit of health and fitness and that you’re ready to explore your full running potential. What it SHOULD mean is that you’ve been running consistently for over a year now, with several 5Ks and 10Ks under your belt, and have maxed out training at an intermediate level. If you feel that you have reached a plateau in your performance, now is the time to tweak your training routine and take it to the next level. And if you feel you’re ready, now is the time to train seriously as an advanced runner to find out for yourself what you’re really made of.

As you enter into the world of long distance running, it’s important to note that even more scientific training principles are involved as you move from 5Ks and 10Ks up to 21Ks. Because you are placing more stress on your body due to longer and more intense workouts, you need to practice tried and tested training techniques that will help optimize your training and get you to your first half marathon finish line in one piece and with a big smile. Experienced long distance runners will tell you that training for the longer races is all about mastering the art of balance with the need for consistency. But wisdom in training is not just about knowing how to make a training program. Years of running develops the skill of listening to your body and honestly knowing when to push and when to back off. This sort of training intuition, coupled with scientific training knowledge, are your weapons of choice for conquering your first half-mary.

Long Runs

As discussed in the intermediate training program for 10K, a weekly long run is an important component of any long distance training program. But before you even get started on a 21K program, make sure you’ve already built up your long runs up to about an hour in duration. Slowly but surely, you’ll work on increasing your long runs by adding 5 to 10 minutes each week until you’ve reached 90 minutes.

Aside from the duration, as soon as you’re comfortable with running at a steady pace for 90 minutes, you can gradually add some intensity into your long runs by slightly increasing your pace by no more than 15 to 30 seconds per kilometer faster than your easy pace. Total duration for the harder running segment is anywhere from 15 to 25 minutes. You can break it into short surges of 2- to 6-minute duration or divide your workout into longer segments as much as 30 minutes each. Another option is to do a fast long run, which is best done during a non-priorty race. This can be very demanding on your body and it is therefore not advisable to do it every week. Also, these runs are best done by starting conservatively and picking up the pace rather than slowing down towards the end.

Tempo Runs

For long distance running and most other endurance sports, pacing is key. And the best way to master this in training is through tempo runs. If you’ve ever experienced that burning or heavy feeling on your legs as if they’re suddenly made of wood, this means your muscles are going through “oxygen debt.” Due to the low supply of oxygen in your blood, instead of primarily using your aerobic system, the body shifts to your anaerobic system as a back up plan. Although this system is primarily involved in generating speed and power such as in sprinting and lifting heavy weights, it is an inefficient energy production process and cannot be sustained for longer periods such as in a 21K race. This system leaves a waste product called lactic acid in your muscles. When running at an anaerobic pace, your body produces lactic acid faster than it can flush out. As a response to this critical level, the body’s defense mechanism is to slow down your pace before you “self-destruct.” With that said, lactic acid can either be seen as the culprit responsible for sabotaging your PR attempts or finishing your first half marathon, or a concerned parent stopping or slowing you down before you hurt yourself.

Adding tempo runs in your program will help improve your lactate tolerance by improving the efficiency by which your body flushes out the lactic acid from your muscles. This is done not by training at anaerobic intensity, but by training slightly below it for a distance of 3 up to 10 kilometers. At this pace, you are training hard but not hard enough to create an overproduction of lactic acid to ensure that you can keep a steady pace from start to finish. Also, it helps your muscles to memorize running at this pace, which leaves room to pick it up as you approach the finish line and even an all-out surge at the final stretch. Lastly, it gives you the confidence boost that you need to race at a certain pace, knowing very well that you’ve done it in training.

Fartlek Runs vs. Track Sessions

“Fartlek” is a funny-sounding Swedish term that literally means speed play. Comparing these workouts to track sessions, while they both alternate hard efforts with a recovery pace, fartlek runs allow you to play around with interval times and/or distances whereas track sessions add the dimension of regimentation.

Track or interval workouts are done on a flat, measured surface called the track oval. In preparing for a 21K race, the hard effort or work intervals called repeats consist of distances ranging from 200 meters, which is half of a standard 400-meter oval, to 1000 meters, which is 2 1/2 laps. The rest periods or intervals vary depending on the purpose of the workout and on where the workout falls within the overall training schedule.

Contrary to popular belief, these sessions do not replicate a race effort. Negative splits is the key to getting the most out of these workouts. You should aim to complete your final repeat as fast or faster than your first. If you are struggling to complete these workouts, it means you’re starting out too fast and need to start conservatively.

A proper warm up and cool down routine is very important especially during track sessions. Start the workout with 2 kilometers of easy jogging, stretch thoroughly, then do a few running drills followed by strides or “pick-ups” to get your legs ready to run at a faster pace. Do the strides on the straight portion of the track and gradually pick up to your 5K pace towards the end of the 100-meter stretch. After that point, slow down, walk back and repeat 2 to 5 more times. After your main workout, cool down by jogging slowly for another 1 to 2 kilometers. You may add a few minutes of walking if you wish. This will help flush out lactic acid and reduce any muscle soreness that may set in the next day.

These workout suggestions might seem intimidating and overwhelming at first so give yourself enough time to take it all in. Although there’s still so much to learn especially as your goals change from fitness to racing, just take it one step at a time. Improvement in running is a practice in patience especially as you approach your peak performance level. A lot of hard work is required and the law of diminishing returns will prevail, giving you minimal results of just minutes or even seconds. But the sense of fulfillment you get after finishing your first half marathon will make it all worth it.

I will post an 8-week beginner’s half-marathon training plan soon so stay tuned for that. It’s a great way to continue training after you complete my intermediate training plan for a 10K or if you’ve been running consistently for at least a year. Train smart and live healthy!