The sub 2 hour half marathon requires exhausting work, correct planning and psychological tenacity. Runners searching for to run a half marathon in 1:59:59 or quicker should maintain 9:09 per mile or 5:41 per kilometer. This submit offers Eight sensible coaching ideas that can assist you run a half marathon in lower than 2 hours.
Visitor Submit by: Nathan Pennington
How will you reduce slowing down and end quicker than you began? Why do some runners make it look really easy? Are they extra gifted than you and I? Maybe. That being mentioned, some good, old style sensible and exhausting work may help!
My purpose in penning this submit is that can assist you leverage your
coaching to grasp the 13.1 mile distance. These Eight ideas will train you find out how to use
the coaching methodologies that the most effective runners are following and work
smarter, not tougher.
Tip 1: Observe working at and under 9:09 per mile or 5:41 per kilometer
If you wish to run a race at a 9:09 tempo, you have to prepare
at that tempo. If you’re affected person and chronic in your preparation, you’ll
exceed what you at the moment suppose you’re able to.
Attempt incorporating pace work and energy coaching to spice up
your pace. Extra tricks to comply with.
Tip 2: Deal with high quality versus amount
A typical false impression is that working extra mileage will
equate to quicker half marathon occasions. Is difficult work required to interrupt a 2 hour
In fact. That being mentioned, there are habits that can set
you up for fulfillment. To coach for a sub 2-hour half marathon, it’s extra
productive to do a 9-mile long term at 9:35 mile tempo than it’s to do a 12-mile
long term at 11:30 minute mile tempo.
Why? Operating at quicker speeds for longer durations of time trains your physique to enhance its lactate acid tolerance and capability.
Bear in mind, there aren’t any breaks within the half marathon. In case you
select to cease within the race you’ll dramatically decrease your probabilities of breaking
Deal with quicker working extra usually to make the 2-hour half
marathon race tempo really feel much less annoying. Do you have to ever run lengthy and gradual? Completely…which
brings us to restoration.
Tip 3: Don’t skimp on restoration
Have the identical self-discipline and focus in your restoration days as you might have throughout your exhausting days. What does this should do with breaking the two hour half marathon?
A number of the world’s prime distance working coaches have instructed me that the advantages of all of our exhausting work comes from relaxation. It’s completely crucial to run gradual and have the main focus to again off on restoration days.
The physique must get well from the exhausting, anaerobic exercises.
There are far too many runners who run too quick on their restoration days. It is extremely
simple to do a monitor exercise on a Monday and a bunch run on a Tuesday. However what
if the group didn’t try this monitor exercise the day earlier than?
They might be working quicker than you must– be disciplined
sufficient to know you have to decelerate and take heed to that instinct.
Take it simple on these restoration days. The physique takes roughly 21 days or Three weeks to adapt to any stress load we place upon it. Be affected person. The advantages from the exercises you do at present gained’t be seen till just a few weeks from now.
Tip 4: Take into account Coronary heart Price Coaching
The elite distance coaches that I’ve been mentored by gave
me these pointers for coronary heart charge coaching.
Simple working – 130 to 150 beats per minute
Reasonable – 151-160 beats per minute
Onerous – 161 to 166 beats per minute
Anaerobic Threshold – 167 to 174 beats per minute
Cardio Capability – 175+ beats per minute
The final two coronary heart charge zones create the best anaerobic
outcomes. You need to train the physique to clear lactic acid quicker than it’s
increase within the blood stream to be able to grow to be a quicker runner.
The highest runners from Kenya and different elements of the world make it look simple for a purpose. It isn’t simply due to expertise. They spend a better share of their weekly mileage at very excessive coronary heart charges and intensities.
I used to be launched to coronary heart charge monitor coaching in 1996 by
Jack Hazen. Jack was my collegiate coach at Malone College in Canton, Ohio.
As well as, he was the 2002 USA Olympic monitor and subject assistant coach.
I’ve been utilizing coronary heart charge monitor coaching ever since. I
credit score it to making sure I don’t run too quick on simple days and that I attain my
targets on tougher, tempo and long term exercises.
Tip 5: Run quicker throughout your lengthy runs
I used to be capable of decrease my half marathon private finest from
1:10:32 to 1:07:06 as a result of this modification in my very own coaching. The purpose of an extended
run exercise is to construct stamina and endurance.
That being mentioned, to grasp the half marathon distance, it’s important to prepare for longer durations of time at a better coronary heart charge. First, count on not with the ability to maintain quicker efforts for lengthy durations of time. It’s a must to permit time to your physique to adapt to the stress.
In case you run lengthy and gradual each weekend, you could simply get
lengthy and gradual race outcomes. What must be modified? Tempo and the quantity of
time you maintain that tempo.
At first, this may be troublesome and you could solely be capable of run quicker for Three miles throughout a 10 mile long term. Take note, as you get fitter your coronary heart doesn’t should work as exhausting. Extra importantly, your physique is ready to clear lactic acid quicker than it’s increase within the bloodstream.
Tip 6: Change up your long term routine
The concept isn’t simply to run quicker throughout your lengthy runs, however change the way you’re doing all of your lengthy runs week to week. Alternate one quicker long term adopted by a better, relaxed long term the next week.
Bear in mind, quicker mileage doesn’t at all times equal higher outcomes. Quicker mileage coupled with correct restoration will.
Listed below are just a few examples of how I’d conduct my lengthy runs
if I had been aiming for a sub 2-hour half marathon.
Week 2: 10 mile long term
– 2 mile jog warm-up, 6 [email protected] beats per minute (85 to 88% of your max coronary heart
charge), 2 mile cool-down
Bear in mind, the concept is to enhance your lactate tolerance and alternate paces. These kinds of lengthy runs are extraordinarily demanding. That being mentioned, because of this working simple and relaxed in your restoration days is so necessary.
Tip 7: Enhance your hydration habits
One of many largest causes runners miss the sub 2-hour half marathon is failing to consumption sufficient fluid. Observe your hydration strategies throughout your coaching. Take just a few gulps of water each 15-30 minutes throughout your lengthy runs. [Read more about hydration in The No-Brainer Nutrition Guide For Every Runner.]
As well as, many runners fail to ingest sufficient energy throughout the race. Among the finest issues you are able to do is place a gel or two in your shorts throughout your race. Why is that this necessary? Glycogen shops are used up after 60 minutes of train, and you can be ingesting roughly 300 further energy in two gel packets.
Tip 8: Prepare mentally
Visualize your self crossing the end line in 1:59:59 or quicker
All of us have grow to be excellent at coaching our our bodies however how usually will we deal with psychological coaching? Under is a superb video of what the 1964 Olympic Gold medalist, Billy Mills, thinks about psychological preparation.
One of the necessary elements of coaching for a sub 2 hour half marathon is psychological tenacity. It’s a must to see your self doing this in your thoughts first earlier than it will possibly ever grow to be a actuality.
So, pay attention to what Billy talks about within the above video.
It’s completely crucial to spend 10 to 20 minutes per day in a quiet place
visualizing your self succeeding.
“The unconscious thoughts can’t inform the distinction between creativeness or actuality” – Billy Mills, olympic gold medal winner, 10,000m
The Backside Line
I hope this submit has supplied some perception on how prime
runners put together.
A sub 2 hour half marathon might be achieved. The purpose is to regularly prolong the period of time you’re coaching at, close to or far under your purpose tempo.
Be affected person and get comfy being uncomfortable. This takes time and a perception in delayed gratification. I do know you are able to do this. The following pointers are philosophies I’ve adopted for the previous 27 years and have helped me drop important time.