13.1 miles separates you from the start to the finish line. Everything in between that is made up of endurance, grit and determination. You have the power to determine your grit and determination, but how do you improve endurance?
I ran the Oulton Park Half Marathon in Feb. What I recommend in this article is a way of training that worked for me. Give it a go.
At the start of your training, run a half marathon (or as long as you can until you fatigue) and record how long you ran and how far. Remember that this time and distance will be the worst one that you will record because from here you can only get better as you will train hard and aim to improve it.
I did a mix of short distance, medium distance and long distance runs.
- My short distant runs consisted of 10k (6.2miles) and was done like a time trial.
- My middle distance runs would consist of 10 miles. For these runs, my pace would be slightly slower than my short distance runs.
- My long distance runs were the full 13.1 miles of a half marathon.
I trained 4 times a week. Every two weeks, I did a long distance run.
Here is an example of my training plan:
First week: 1 long distant run. 2 short distant runs. 1 middle distant run.
Second week: 2 short distant runs. 2 middle distant runs.
Third week: 1 long distant run. 2 short distant runs. 1 middle distant run.
Fourth week: 2 short distant runs. 2 middle distant runs.
Fifth week: 1 long distant run. 2 short distant runs. 1 middle distant run.
The short and middle sessions will improve your cardiovascular endurance levels, so that when you do the half marathon it will feel a lot easier than when you first began. Remember to record your runs so that you can see if you are improving or at what points you tend to slow down (you can do this using the Nike+ app or a fitness watch such as the Fitbit Charge 2).
On the week leading up to the half marathon, I did a mix of middle distant and short distant runs as i didn’t want to put an extra strain on my body leading up to the run. Give it a go!