If you were able to start the 21K training program posted here four weeks ago, you have another four weeks left until your first half-mary. Equipped with a solid foundation of aerobic and muscular endurance, now is a good time to consider the following training tips as you progress further:

• Group training is the way to go for hard workouts. These intense training sessions are best done with running buddies who are slightly faster than you to give you that extra push especially during the last few sets. Joining a running club or clinic like the Nike Running Training Clinics is a great way to meet new friends while getting the most out of your training.
• Keeping a training log is a great way to track of your training progress, taking note of what works and what doesn’t. It would also be a good idea to record what you eat, how you sleep, your resting heart rate when you wake up, various stressful events, when you buy new shoes, and anything else that might affect your training.
• Run a race to find out your baseline fitness. Set a realistic goal based on your past performances then choose a race at least 2 months before your target race. Regardless of whether or not you reach your goal, remain positive, analyze what went right and wrong, then adjust your training accordingly. If you have a sufficient of easy miles, you can follow the 8-week program suggested here. But to reach your full peak, ideally, you should give yourself 4 to 6 months to prepare for your target race.
• Consider consulting a credible running coach. He or she can help figure out your strengths and weaknesses and map out a training program tailor-fit for your specific needs and availability. At this point, it would also be good to have someone to answer your questions about training and any doubts you might have about your progress.
• Invest in racing shoes. Not only is it practical for an advanced runner to have at least 2 running shoes but racing in high performance running shoes also gives you as much advantage as possible to help you run at your best. Besides, with the all the hard work you’ve been doing, you deserve a nice treat to help motivate you as well.
• Evaluate your diet. Consider consulting a nutritionist or read up on your own about sports nutrition for runners. Make sure your food selection and quantity are able to keep up with your highly active lifestyle.
  Sleep and rest well, physically and mentally. Now is not the time to stress yourself about other aspects of your life. But if you need to focus your attention on something of higher priority, consider rescheduling your heavy training and choose another target race on a later date.
• Get weekly or monthly sport massages. Depending on your budget and time constraints, schedule regular deep-tissue massages to enhance blood flow to your tired, sore muscles and help you recover faster from the physical demands of training.
• Have your form analyzed by a good running coach but if you don’t want to spend on one, you can approach any of our coaches at the Nike Running Training Clinic for form analysis and correction. Running drills are also included in the training sessions to correct your running form, increase running efficiency, and prevent running-related injuries. Another option is to have a friend videotape you while you run. While you watch, look at your feet to make sure they are not rolling in or toeing out. You arms should not be crossing too far over your chest or midline. They should swing naturally, leading with the elbow and the fist relaxed and brushing lightly on your hips. Shoulders should be down and away from the ears, not hunched. Your running posture should be tall and proud, with the head relaxed, not poking forward.

HALF MARATHON TRAINING PROGRAM

Below are the last 4 weeks of your 8-week sample training schedule for a half marathon. The race scheduled at the end of week 8 coincides with the Nature Valley Run 2010.

Week 5

Monday: Off
Tuesday: Track – 2K warm up jog, 6 x 800 m at 5K pace with 400 m jog in between, 2K cool down walk/run
Wednesday: 45 min easy run
Thursday: Tempo run – 1.5K warm up, 4K tempo, 1.5K cool down
Friday: 45 min easy run
Saturday: 30 to 60 min easy run
Sunday: 90 min long run at easy pace with 10 x 30- to 60- second surges at 10K race pace in the middle.

Week 6

Monday: Off
Tuesday: Track – 2K warm up jog, 2 x 800 m, 2 x 400 m, 2 x 800 m, all at 5K pace with 400 m jog in between, 2K cool down walk/run
Wednesday: 45 min easy run
Thursday: Tempo run – 2K warm up, 3K tempo, 2K cool down
Friday: 45 min easy run
Saturday: 30 to 60 min easy run
Sunday: 75 min long run at slightly faster pace.

Week 7

Monday: Off
Tuesday: Track – 2K warm up jog, 8 x 400 m at 5K pace with 400 m jog in between, 2K cool down walk/run
Wednesday: 30 min easy run
Thursday: 60 min fartlek run – 15 min easy, 30 min easy fartlek (15 x 1 min surges as 5K race pace with 1 min recovery jog in between), 15 min easy
Friday: 30 min easy run
Saturday: 30 min easy run
Sunday: 60 min long run at easy pace.
Week 8 (Race Week)

Week 8

Monday: Off
Tuesday: Track – 2K warm up jog, 6 x 400 m at goal race pace with 400 m jog in between, 2K cool down walk/run
Wednesday: 30 min easy
Thursday: 30 min easy run with 10 x 100 m strides
Friday: Off
Saturday: 15 to 20 min easy run with easy strides
Sunday: Race (Nature Valley Run 21K)