The unwritten rule in marathon coaching is to by no means run the marathon distance. However ought to the identical rule apply to the half-marathon?
Most marathon coaching plans draw back from touching 42.2 kilometres, and for good motive. Operating the marathon distance in coaching might lead to harm and compromise restoration. These coaching for a marathon focus extra on constructing mileage and energy to arrange their physique to sort out the space on race day. For instance, somebody coaching for a 3:30 marathon might construct their mileage as much as 60 to 80 kilometres per week, unfold out throughout seven days. Constructing mileage over time helps construct your endurance with out subjecting your physique to the complete power of race day.
The identical rules apply to half-marathon coaching, albeit with some delicate variations. Whereas there are dangers of working the 21.1 km distance in coaching, they don’t seem to be as pronounced. Most runners will construct as much as long term distances of 16 to 19 kilometres two to 4 weeks earlier than the race. This strategy is well-liked for runners tackling their first or second half-marathon, or for shorter-distance runners stepping as much as the half. This strategy nonetheless helps the runner construct the endurance and psychological fortitude needed for a private finest on race day.
If it’s not your first rodeo and also you’re coming from a extra skilled working background, you might must push the envelope and add extra mileage to hit that PB, and the straightforward approach to try this is by including a long way to your lengthy runs. However the important thing to success stays the identical: take heed to your physique and discover what works for you throughout coaching to keep away from harm and overtraining (burnout).
As a run coach, there isn’t any proper or improper reply apart from discovering out what works. If it’s your first or second half marathon and also you’re used to decrease mileage, I’d suggest saving the space till race day to see how your physique feels and reacts to coaching. If you happen to’re coming from a excessive mileage or extra skilled working background, a approach you may maintain your lengthy runs quick is by including extra distance to restoration runs and exercises.
