If it’s your first time running a half marathon it can be pretty daunting after all you’re probably gonna be running the fed ex that you’ve ever met in your life if you’re not well there’s still plenty that you can live a week I’d be guiding you on how to pass the first off last night.
If you set your sights on completing a half marathon hopefully you already doing a set amount of running in trading and ideally you need to be at around 5 to 6 miles on a regular training run from that it’s very much about building up that base gradually this is very much a thing of slow and steady wins the race sorry your body has sought time to adopt you know going to gain anything from doing the occasional long or hard run here well that is consistency I’m repeating this train that’s going to give you that strength to that optimize ready for the half marathon ideally you want to be running at least 3 times a week in order to complete the sessions were quiet well the 3 runs can be simply split into the easy recovery run the hell your tempo run on the long run will start by looking at the easy recovery run it is as it says it should be easy and it’s allowing your body to recover and absorb the trading in the halls work from those tougher sessions but also prepare your body ahead of the next one so it could be anywhere between 2 and 6 miles whatever’s comfortable for you and by the end of the run you should actually be feeling better than you did at the start it’s just a chance to get everything moving a nice relaxing if you’re not sure what pace Tamana well you should be able to hold a conversation if you’re running on your right what you could process up maybe as long as there’s no one around we feel with a friend you should bet to talk because I you out for a walk if you con thing you know you’re running too fast. The hilly old tempo rods are great for building strength in your legs and creating positive adaptations within your body when it comes to hills they actually naturally get you working hard is your heart rate is good automatically rising is going to be putting quite a lot of effort on your legs just to get up that hill 6 when you do reach a hell try to really keep good form work a little bit hard about it and then you can use the flat so that the sense as part of your recovery as for the tempo runs well they recreate the effort to hills the on the fly the tempo pace will be very similar to your Hoff marathon goal pace similar to those hilly runs it’s about increasing your effort level allowing a decent recovery in between these F. as safe as an example try to lots of 10 minutes a half marathon pace allowing 5 minutes easy jogging in between for you to recover I’m from here feel free to mix up the session bearing the number of intervals and the duration but remember to build it up slowly and dive over do it. Last but not least the long run this is one of our favorites here at G. 2 yet and it’s still going to be about really comfortable conversational pace like your recovery run except it’s going to be a couple of miles but at least to start with and you can start building it up so ideally you want to be adding on around a mile every 2 weeks if you don’t quite feel ready Sir adult next tomorrow at some point it’s okay you can just keep it at that and then build it up the following week you can’t keep doing this until you get to around 10 miles for your long run you might be thinking well half month is 13.one so I don’t need to do that in training you die you can save the extra effort for race day and with all the other training it’ll mean the opacity for pad and you’re ready to go the full distance when you need to again it is about the consistency of completing the sessions it week after week session after session that’s going to build a great base and give you the confidence that you need a full race day talking of race day we need to think about pacing nutrition on race day itself.
Training is very is the hard part so it would be a shame to forget the final few yet key details and restitution is one of the guys you need to stop thinking ahead when it comes to feeling for your race the typical fuel during the half marathon will be gels and some people take $1 every 20 minutes others may be just one job in the whole office some people work even after all but you need to practice and that’s why the long run is perfect for they say try a few different ones because if you don’t like the first that not all the same as different system sees different flavors and you might if you’re not wanting to carry around gels during your race you might want to actually find out what the event provides because a lot of events will actually have Giles old suites that are available on the calls to make so that Barry K. ad isn’t just the taste is defect on your stomach to to make sure practice practice practice with ease I personally struggle on this but you will be grateful when it comes to the race day. The morning all the hardware is itself is going to be full of excitement and no I’d say to try and reduce that as much as possible you want to have plans in practice as much as you can and the pre race nutrition is a vital part of this site use your long run again to do that imagine your guides and you’ll be doing a rice is normally going to be breakfast because my soft mouth and tend to be in the morning say whether that’s going to be porridge or rice pudding all types whatever it is for you that you find easy to digest practice test and you’ll probably find you need to have about 22.5 hours before your actual race so you can fully digest it you can go to the bathroom and when it’s on race day you’ve tried to do that pre race warm off as well. We recommend trying out different routines before your race as well as you know what works for you and then look at some of the logistics as how long it’s gonna take you to drive all to get the bus to get to the stuff how far away the call Paul saw where the registration is what the course is like and maybe weather’s any fueling stations all of these things if you con them ahead of time you’re gonna be more relaxed you’ll get far more out of your first event.
When the race begins pacing becomes a critical you should have a fairly good idea of what price you need to run out from all of those training runs especially the tempo was not said with the excitement of the adrenaline it is super easy to go off way too fast and we see it happening all the time you’ve really got to control yourself and be patient because if you’ve got your training what you’re going to be feeling really good for the first half but you want to make sure you’re still feeling good for the second officer Brady said and if you’re still fighting strong towards the end all those final few miles that’s the time you can stop it. You want to dress for the conditions you run to try and find the right balance is something that’s going to keep me the correct temperature throughout the race of a seat checks the full cost beforehand and you’ll have a rough idea from your trading hi fi specially fits somewhere local if it’s going to be a pretty chilly start you might want to have something that you can discard some people use bin liners you can just got them at the stall maybe even an old jumper piece of cutting in some races will organize for those to be collected and taken to track defense just check back beforehand once you’ve covered all of these points is one major thing you mustn’t forget and that is to enjoy a guy that with a smile on your face off to rule it’s like a celebration of all the hard work you’ve put in now it’s your time to go I would enjoy that and those hours of training I’m going to be worth it so I remember that we are going through the training and takes place you will have the best experience ever as you run your longest ever event good luck I think that’s all that’s left to say if you’ve enjoyed it give us a like subscribe to us on you cheap by clicking the globe and you can also follow us on our social media channels.
