Are you in the course of a half-marathon construct and on the lookout for a confidence-boosting exercise to take you nearer to being race-ready? This 40-minute interval session will assist you to turn into extra acquainted and comfy together with your aim race tempo.
For those who’ve by no means run a half-marathon, pacing it correctly may be difficult. You don’t need to begin too quick, so start at or simply barely slower than your aim race tempo, to preserve vitality. From six to 17 kilometres, the kilometres start to click on away. The very last thing you’ll need to really feel is drained or overwhelmed, so it’s necessary to practise feeling relaxed at your aim tempo.
Exercise
10 reps of two minutes at aim race tempo, with 2 minutes of regular energetic restoration.
The aim of this exercise is to construct your physique’s familiarity together with your aim half-marathon race tempo whereas solely marginally slowing down throughout relaxation. The exercise will begin out straightforward, however it should turn into progressively tougher round reps seven and eight, as you dial again into these race paces when your physique is fatigued. Keep in mind to stay to the paces you’ve set forward of time; the exercise is barely as troublesome as you make it. For instance, in case your aim is to run a 1:40:00 half marathon, preserve a tempo of 4:45/km on the two-minute reps, and maintain the regular restoration between 5:00/km and 5:15/km.
For those who discover that you just’re unable to keep up your aim tempo through the first 5 reps, decelerate your regular energetic restoration to a extra manageable tempo. For those who can full the exercise at your aim tempo, it is a sign that you just’re on observe to smash your race. If it feels too straightforward, contemplate attempting the exercise once more at a quicker tempo, or regulate your half-marathon aim.
