Half Marathon Training

Specific training for the half marathon normally consists in trying to increase the anaerobic threshold which represents the true reference value for the runners of the half.

Of course do not forget to train your strength with some long, slow, but it is only by increasing the capacity anaerobic, which will improve our performance.

The specific training will therefore be those that will allow us to raise our anaerobic threshold such as the repeated long or short fast.

Specifically for training necessary to establish our first reference speed and calibrate all the training on this important parameter. Once the reference speed necessary to try and set the pace to keep in the half marathon to get the result we are aiming at the final lap. For example if we wanted to finish a race in a time about 2 hours (good goal for a beginner runner) we run at about 5.40 per km.

Of course we must not forget the basic and aerobic training will be necessary to run at least once a week at a slow pace (about 40/50 seconds more than the threshold) for at least a 15/18 distanzadi kilometers. If you then im able to run up to 21 km being the better our race a race that allows us to test the distance in training as opposed to the classic marathon.

The other basic training that should not be overlooked, in at least 3 weeks TRAINING to be performed, a race that often average rate for many runners to keep pace is close to actually being in competizione.Si then runs about 10/12 miles to a speed of about 20 seconds faster than the speed reference.

The next step is to procuraci Tables of specific training for the half marathon or adapt existing ones to our particular tastes.