Try to maintain that same pace (10 seconds faster than your realistic goal half marathon pace) for each one. The basic plan was to perform some short, fast running every other week during the last two months before race day. Sign up and get it free! Please note all workouts below are samples and should always be tailored to the individual depending on their target race distance, physiological profile, training and injury history. For example, I didn’t include these 200m and 400m workouts with another athlete I coach, Paige Higgins, who ran 2:33 in the same race where Brett ran 2:10. Two-mile repeats are run at half marathon pace or slightly faster – an effort that feels comfortably hard and challenging without being exhausting. Advanced: Work your way up to eight 800m repeats. Read our, Be Half Marathon-Ready in 2 Months With a Training Plan, 11 Training Tips for Improving Your Marathon Time, Do This Speed Workout to Run a Faster Marathon, 5 Track Workouts to Improve Your Speed and Finishing Kick, How to Train for a Half Marathon By Running 3 Days a Week, How to Improve Your Speed With Yasso 800s, Try This Beginner-Friendly CrossFit WoD You Can Do From Anywhere, Peak Performance With Cross Country Running Workouts, 14 Things to Know Before Running a Half-Marathon, 12 Week Half Marathon Training Schedule for Advanced Beginners, Advanced Runners Use This Training Plan for Your Next Half Marathon, How to Start Marathon Training With a 22-Week Beginner's Schedule, How to Find a Virtual Half Marathon to Run or Walk, Hansons Marathon Method: A Renegade Path to Your Fastest Marathon (2nd Edition), The Happy Runner: Love the Process, Get Faster, Run Longer, Hansons Half-Marathon Method: Run Your Best Half-Marathon the Hansons Way. “Typically, no matter what distance you are training for, you use short rest to keep quality up in a workout and your heart rate high. Weekly Workout: Predict your marathon time with infamous Yasso 800s. Short, fast repeats break the monotony of training. For her, this exposure to running slightly faster than marathon pace works much better than running 200m and 400m repeats at 5K to 10K pace. My Videos Fast repeats challenge you to turn your legs over and help avoid the “marathoner shuffle.”. Sign up for Fast Running’s FREE weekly newsletter and get the latest running news, race round-ups, training advice and offers delivered straight to your inbox. The same will hold for you. Manipulating the amount of rest in a given workout changes the benefits gained and physiological systems targeted. Research has shown that active rest (jogging or walking) is more effective at clearing lactate and preparing you for the next repeat than standing, but listen to your own body, and do what feels best. This helps for the finish of a 5K when you are sprinting after having run almost 3 miles.”When you should do it: Do this workout in the month preceding an important racing block, when you’re looking to peak in a series of races. Progression runs force you to practice holding back a little because you need to finish strong. They’ll also improve your mental strength to push through discomfort toward the end of a race. The interval recovery (or interval rest) portion of your workout may be merely an afterthought, but perhaps you should consider it more carefully.Rest is an important variable to take into account when designing appropriately challenging, race-specific workouts. The way this workout is done is that you do a 2 mile warm up, do some strides, run 400 meters at 10k pace, job for 100m, repeat the 400m and 100m 25times and cooldown for 2 miles. Mission accomplished. A key message again to reinforce is that what you do with the volume of the workout, the pace of the rep and the recovery between reps/sets dictates the overall load and stimulus achieved. For every distance between 800 meters and the marathon, these scientifically-based training plans include your McMillan Calculator training paces integrated, coach’s notes, and access to our prehab routines. The reason for including short, moderately fast workouts in marathon training is threefold: 1. You can do them for every third long run for the first half of your training season, and then every other long run for the second half. Her pace stayed closer to 10K to half marathon pace. Rule 1. You can also do this workout on a treadmill. Tweaking the time taken between intervals can greatly modify the overall intensity of a workout, so you need to put as much thought into the rest periods between your intervals as you do the hard running. Maybe compromise and aim for around 105s. The workout: 12 x 1,000m at faster than half marathon pace, with 1:30 to 2:00 rest. 4. Got an upcoming half marathon? Advanced: Start with 15 repeats and add another one or two repeats each week, working your way up to 20 repeats. “You just want to make sure the athlete has a few easy days after it, as it is a little harder to recover from than some workouts due to both its volume and intensity.”.

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