HALF MARATHON

✅FOCUS ON TEMPO WORK: A variety of tempo work should be the bulk of your workouts during half marathon training, from traditional tempo work (aerobic threshold) to half marathon pace tempo work. These workouts help you run faster for longer and get a “feel” for half marathon race pace!

✅EASY RUNS SHOULD BE 80% OF YOUR MILEAGE: You should do easy runs in between your hard workouts during half marathon training and it should be the bulk of your training. Just like the marathon, this is an aerobic event which requires easy mileage to improve upon your aerobic fitness 📈

✅PRIORITIZE THE LONG RUN: While the long run is not the entire training plan, it IS an important part of any half marathon training plan. Make sure you are comfortable running long runs between 8-12 miles 💪

✅GET YOUR FUELING PLAN DOWN: Practice your fueling strategy during your long runs! Aim to take in 30-60 grams of carbs per every hour you are running, though you may find you need more 🍌

✅SIMULATE YOUR COURSE ON TRAINING RUNS: If your race is hilly, train on hills! 🗻 This is SO important to have a strong race 💪

MARATHON TRAINING TIPS

✅RECOVERY IS KEY: You NEED to match your recovery with the hard effort of marathon training so you can continue going week after week. Focus on getting enough sleep, proper nutrition & hydration, rest days, epsom salt baths, foam rolling, compression, and massage! 💆🛀🏻😴

✅GET YOUR FUELING PLAN DOWN: Practice your fueling strategy during your long runs! Aim to take in 30-60 grams of carbs per every hour you are running, though you may find you need more 🍌

✅INCORPORATE CUTBACK WEEKS: Cutback weeks should be incorporated into a marathon training plan every 2-4 weeks with a 20-30% reduction in mileage and a decrease in hard efforts. This will allow you to avoid injury and burnout! 🙅‍♂️

✅SLOW DOWN YOUR LONG RUNS: The goal of the long run is to build endurance through the growth of mitochondria and teaching your body to burn fat efficiently. This is accomplished at EASY pace. If you run too fast, you defeat the purpose. You also will require a lot more recovery time afterwards which won’t allow you to do a hard workout a few days later, thus setting you back. Your risk for injury and burnout increases as well

✅FOCUS ON TEMPO WORK: You only get so many workouts during a marathon training cycle. Do NOT waste them on 400m and 800m repeats. Focus on aerobic threshold and marathon pace work to reach your potential in the marathon! 💪

✅EASY RUNS SHOULD BE 80% OF YOUR MILEAGE: Improve your aerobic fitness by running 80% of your mileage at easy pace! The marathon is an aerobic event which requires easy mileage to improve upon your aerobic fitness 📈