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1、RUNNERSWORLD.COM1 TRAINING GUIDE r RUN YOUR BEST HALF Five simple tips to help you achieve 13.1-mile success 1 BUILD SLOWLY Training to run 13.1 miles requires putting in more miles, which increases injury risk. To stay healthy, ramp up mileage and intensity gradually, increasing mileage by no more
2、than 10 percent each week. Stick to the workouts on the training plans, and resist the urge to add miles. 2 SIMULATE RACE CONDITIONS During training, practice for the terrain and conditions youll face on race day. If your race is on the roads, do most of your running on the roads. If your race start
3、s at 8 a.m., plan several of your long runs for that time, so you can figure out what prerun fueling strategy works for you. If the course has a long hill at mile eight, map out a long run that follows that same pattern. 3 HAVE A PURPOSE FOR EACH RUN Make sure to take the hard runs hard and the reco
4、very runs easy. Many runners make the mistake of running too hard on their easy days, which can lead to injury and burnout, and leave you too tired to give your all to the quality workouts, like speed sessions and long runs. 4 PRACTICE EATING AND DRINKING For any workout longer than 90 minutes, cons
5、ume roughly 100 calories every 45 minutes. Try different sports drinks, gels, and chews to find out which brands and flavors sit best in your stomach. Find out what will be offered at the race so that you can test it out in training. 5 BREAK DOWN THE DISTANCE Thirteen-point-one miles can be intimida
6、t- ing, especially in the first few miles. So break it down into three segments: the first five miles, the middle five, and the final three-point-one. For the first five, think, Easy does it. Run relaxed, and get into rhythm. For the next five, think, Hold steady. Youll need to concentrate to mainta
7、in your pace. For the final 3.1, think, Time to push. Barrel through fatigue, and remember how short the remaining distance is compared to the miles you ran in training. Your Ultimate Half-Marathon Guide 3 TRAINING PLANS INSIDE F or years now, the half has been one of the hottest race distances arou
8、nd. For newer racers whove finished 5-Ks or 10-Ks, the half offers a worthy-yet-doable challenge without the 16-week training grind of the marathon. For more experi- enced runners, training for a half bolsters stamina for shorter, faster races and boosts endurance for the full 26.2. And you can boun
9、ce back from a hard half in as little as a week. In this guide, youll find three training plans, plus all the advice on train- ing, injury-prevention, and fueling you need to take on 13.1 milesin addition to cant-fail race-day strategies to help you reach your goal. All the strategies, tips, and tra
10、ining plans you need to prepare you for your firstor fastest13.1-miler COPYRIGHT RODALE INC. 2010-2011 Mauricio Duenas/AFP/Getty Images RUNNERSWORLD.COM2 TRAININGGUIDE TIMING IT RIGHT If you have a time goal in mind, your other race times can help you determine a realistic target. Find your finish t
11、ime on the chart below. Then find the equivalent half-marathon time. Thats your goal. To find the correct training paces, go to GOAL MINING If you havent run a race recently, a one-mile time trial can help you set a realistic race target. On a track or flat road, warm up for 10 minutes, then run one
12、 mile hard. Below are half-marathon times based on one-mile time trials. For your training paces, go to 1 REST means no running. Give your muscles some serious R for instance, aim to run even splits, or finish each mile within 10 percent of your goal pace. Just make sure your goal is measurable, so
13、that you can tell whether youve met it. Good Targets To have a successful race, aim for at least two goals, and make sure that one of them is not defined by the clock 5-K10-KMarathonHalf- Marathon 16:1934:012:36:221:15 19:3540:493:07:391:30 22:5147:383:38:551:45 26:0654:264:10:122:00 29:221:01:144:4
14、1:282:15 32:381:08:025:12:442:30 Mile Time TrialHalf-Marathon Time 5 minutes1:16:26 6 minutes1:31:43 7 minutes1:47:00 8 minutes2:02:18 9 minutes2:17:35 10 minutes2:32:52 11 minutes2:48:09 12 minutes3:03:26 FOUR TRAINING UNIVERSALS COPYRIGHT RODALE INC. 2010-2011 Photograph by Saverio Truglia RUNNERS
15、WORLD.COM3 TRAININGGUIDE AEROBIC INTERVALS (AI) You push the pace. But just a little. Find a tempo that feels somewhere between comfortable and “Hey, Im workin a little here.” Dont run this too hard. Adding too much intensity while youre also increasing mileage is a recipe for injury. When you finis
16、h the timed AI, jog very slowly until your breathing returns to normal, then work back into your regular pace. GENTLE PICKUPS (GP) At the end of your run, walk for several minutes, then slowly increase your leg turnover on a flat stretch for 100 metersthe straightaway on a trackup to the point where you start to breathe hard. Hold it there for 10 to 20 meters, then gradually slow down. Walk to full recovery before you start the next one. Both AI and GP will i
