💪Training specifically for a half marathon is crucial for reaching your potential in the race.
🔥Interval and threshold workouts help improve your lactate threshold, allowing you to sustain a faster pace.
🏃♀️Progression runs and speed endurance sessions help improve your overall speed and endurance.
🧘♀️Proper warm-up and cool-down are essential to prevent injuries during these workouts.
📊A pacing strategy tool based on your target time helps you plan your race and stay on pace.
Why is training specifically for a half marathon important?
—Training specifically for a half marathon allows you to improve your lactate threshold and pace, ultimately helping you reach your full potential in the race.
What are some beginner-friendly variations of these workouts?
—For beginners, it is recommended to start with fewer repetitions or shorter distances and gradually increase over time. The video provides specific recommendations for each workout.
What is a pacing strategy tool?
—A pacing strategy tool helps you determine the pace you should maintain during a race based on your target time. It ensures you stay on pace and avoid starting too fast or slowing down too much.
How should I warm up and cool down before and after these workouts?
—Before each workout, it is important to perform a thorough warm-up, including dynamic stretches and light jogging. After the workout, a cool-down consisting of light jogging and static stretches helps prevent post-workout muscle tightness and soreness.
Can these workouts be done on a treadmill?
—Yes, these workouts can be performed on a treadmill. However, it is important to adjust the speed and incline to match the recommended paces and intensities.
02:32The first workout is five by a mile at threshold pace with a half-mile float.
07:27The second workout is a track sandwich, consisting of 800m and 200m intervals, followed by a 2-mile tempo run, and ending with 5x300m sprints.
09:44The third workout is alternating paces in kilometers, focusing on speed and aerobic base development.
11:30The fourth workout is mile repeats, aimed at speed endurance and running faster than half marathon race pace.
12:50The fifth workout is a progression run, gradually increasing the pace from easy to half marathon race pace.
14:00The sixth workout is a ladder session, featuring progressively faster intervals of 400m, 800m, 1K, 2K, 1K, 800m, and 400m.
16:18The video also provides a pacing strategy tool based on target time, offering guidelines for maintaining the desired race pace.
