3 Surprising Ways Training for a Half Marathon Can Improve Your Overall Running Fitness (and specific workouts to help you crush it)

The half marathon is one of the most underrated distances you can
train for and race. 


Not only is it a good stepping stone in volume for newer runners,
but it’s a great way to mix up training for more advanced
runners.


In today’s episode, Coach Ruiari and Coach Dylan are going to
talk about…


Why moving up or down to the half marathon distance can help
you combine speed and strength training. 

Why training for several months consistently is necessary for
success in longer races. 

The importance of building your lactate threshold during
training, especially for a half marathon

And specific workouts you can use to crush your next Half
Marathon



If you’ve got an upcoming Half Marathon or are thinking about
what to do for your next race, this is a great listen.


Here are some of the sample workouts discussed…


Fartlek (short variation):


Option 1: 15 x 1’ at LT, 1’ min at MP + 20-40s


Option 2: 2 x 10 x 1’ at LT, 1’ min at MP + 20-40s ( 4 min
between sets)


Option 3: 15 x 1’ at LT, 1’ min at MP + 20-40s, 4 min rest, 10 x
1’ at T, 1’ min at MP + 20-40s, 4 min rest, 5 x 1’ at LT, 1’ min
at MP + 20-40


Fartlek (long variation):


Option 1: After a warmup do, 6 miles of 400m at 10k pace, 1200m
at MP


Option 2: After a warmup do, 6 - 7 miles of 800m at T to HM pace,
800m at MP


Option 3: After a warmup do, 6 - 8 Miles of 1 mile at T to HM
pace, 1 mile at MP


Threshold Intervals: 


Option 1: After a warmup, 4 x 1 mile at lactate threshold pace
with 60 second continuous jog recoveries


Option 2: After a warmup, 10 x 800 meters at lactate threshold
pace with 60 seconds continuous jog recoveries


Option 3: After a warmup, 3 x 2 miles at lactate threshold pace
with 2-3 minute continuous jog recoveries


Cutdown Session: 


8 miles at Marathon Pace plus 40 - 50s, cutting down 10 seconds
per mile


Example: 2 mile warmup, Miles 2-10 (8:00, 7:50, 7:40, 7:30, 7:20,
7:10, 7:00, 6:50, 6:40, 6:30), 2 mile cool down 


HM Pace Specific Sessions: 


6 x 1 mile at  goal HM pace (60s jog recoveries)


4 x 2 Miles at goal HM pace (3 min jog recoveries)


6-8 miles at goal HM pace (continuous after warmup miles)
Connect, Comment, Community

Follow RunnersConnect on Instagram

Join the Elite Treatment where you get first dibs on
everything RTTT each month!

Runners Connect Winner's Circle Facebook Community 

RunnersConnect Facebook page

GET EXPERT COACHING AT RUNNERSCONNECT!



This week’s show brought to you by:


Perform from the Amino Company


Perform is an amino acid based formulation that I simply add to
my water bottle during my run. It tastes great and is easy on my
stomach.


Clinical studies have shown that Perform helps improve endurance,
reduce fatigue, and increases muscle protein synthesis so you
recover faster after the run. Check out the research here:
aminoco.com/rttt


If you’re interested in learning  more and giving Perform a
try, we’ve got a special offer for you where you can save 30% by
using the code RC30. Just head to: aminoco.com/rttt and use the
code RC30 at checkout to save 30%


Lagoon


Lagoon specializes in making pillows designed specifically for
runners and athletes to help them optimize their sleep and
recovery.


Their sleep quiz pairs you with the perfect pillow for you based
on sleep position, body size and more.


And the data on sleep improvement isn’t only from research
papers. Using her whoop device, US Olympic Trials marathon
qualifier Caitlin Keen saw her deep, restorative sleep increase
by 52 minutes when she switched to a Lagoon pillow.  


If you want to see the dramatic affect a pillow designed just for
you can be, head to lagoonsleep.com/top 


Then take their awesome 2 minute sleep quiz that matches you with
the Lagoon pillow that’s perfect for you. Plus, if you use the
code TOP at checkout, you’ll also save 15% off your
purchase.