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 shrink back from touching 42.2 kilometres, and for good motive. Working the marathon distance in coaching may end in damage and compromise restoration. These coaching for a marathon focus extra on constructing mileage and energy to organize their physique to sort out the gap on race day. For instance, somebody coaching for a 3:30 marathon could construct their mileage as much as 60 to 80 kilometres every week, unfold out throughout seven days. Constructing mileage over time helps construct your endurance with out subjecting your physique to the total drive of race day.
The identical rules apply to half-marathon coaching, albeit with some delicate variations. Whereas there are dangers of operating the 21.1 km distance in coaching, they aren’t as pronounced. Most runners will construct as much as future distances of 16 to 19 kilometres two to 4 weeks earlier than the race. This method is widespread for runners tackling their first or second half-marathon, or for shorter-distance runners stepping as much as the half. This method nonetheless helps the runner construct the endurance and psychological fortitude needed for a private greatest on race day.
If it’s not your first rodeo and also you’re coming from a extra skilled operating background, you could have to push the envelope and add extra mileage to hit that PB, and the simple method 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 damage and overtraining (burnout).
As a run coach, there isn’t any proper or incorrect reply moreover 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 gap till race day to see how your physique feels and reacts to coaching. When you’re coming from a excessive mileage or extra skilled operating background, a method you’ll be able to hold your lengthy runs brief is by including extra distance to restoration runs and exercises.
