Training for the Half!

So I figured that I would dedicate a blog to my training for the half marathon. I'll mainly be posting either things that pertain to my workouts (to keep myself accountable), or things that might help anyone else out there training for a half marathon, or any other race. Most of my insight will come from Runners World.

This was in an article on how to train for your best half marathon, so here are a few things to help you out!

As with the original marathon plan, this program includes eight essential principles. They are:

One. You can follow it without a lot of hassle. Thanks to the relatively low mileage the plan requires, your risk of overtraining and burnout is lower. It's also a program that will teach you a solid, positive, life-long approach to running.
Two. You run just three days a week. And each run--speed, tempo, long--has a specific purpose. The speedwork makes you faster; the tempo run raises your lactate threshold, enabling you to hold a faster pace during the half; and the long run increases your endurance.
Three. You run a variety of speedwork: 400s, 800s, and 1600-meter repeats. And make no mistake about it: There is real speed in these speed sessions, so run them with a fast friend.
Four. You do your tempo run--from two miles to eight miles--at faster than normal training pace, or 15 seconds slower than your targeted half-marathon pace.
Five. You gradually build up your long run to 12 miles, not the 20 needed for the marathon. And you do those long runs at a slightly faster pace than you would do on a normal long run.
Six. You cross-train twice a week. Easily at first, but as you get more fit, you raise the intensity, which will make you fitter.
Seven. You're asked not to train or race through pain or a slew of missed workouts due to sickness or busy times at work. Pierce believes if outside forces keep you from training consistently, you should reschedule your race when you have time to train.
Eight. You taper for two weeks (not the three needed for the marathon). This will ensure that you step up to the starting line rested, injury-free, and ready to reach your goal time.

Picking Your Goal Time
Use your current race results to determine your half-marathon race pace, then check out the chart below to find your corresponding goal time. To find your half-marathon mile pace (HMP) and goal time, take either your…
1) Current 5-K mile pace and add 35 seconds per mile for your HMP and goal time
2) Current 10-K mile pace and add 20 seconds per mile for your HMP.
3) Current marathon mile pace and subtract 20 seconds per mile for your HMP.
Note: If you don't have a current PR for any of the above, simply go to the track or a well-marked flat trail or road and run three miles as fast as you can. Then use the corresponding formula from number 1 above to find your half-marathon per mile pace and goal time.

Well, I hope this helps you out! Over and out!

Lo!