PUBLISHED 07/28/2004
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You've run and raced for many years. You've finished just about every distance--half-marathon and perhaps full marathon included--and have averaged 35-plus miles a week for at least the last 6 months. You've run some PRs at shorter distances, and now you want to push yourself without putting in the major mileage a marathon demands. And you're willing, even eager, to increase the intensity of your speedwork.
Schedule Tips
"A primary goal at the advanced level is increased weekly mileage, and make sure it includes an adequate long run," advises coach Sinclair. "Everyone understands the need to do a long run for a marathon, but too many fail to see the need for it in training for a half. Don't do a ton of them, but doing one or two really helps."
And there's another thing, too: At this point in your running life, "long run" doesn't mean just more time on your feet. It means sticking some intensity in there. Focusing less on adding length and more on adding quality is vital to a good racing effort over a long distance like the half. We have a few patterns for you to play with, such as LRSI and SRFF. We also have you doing increasingly longer runs at your half-marathon pace to teach your body what it feels like.
Lastly, to run a PR half, you must be able--and willing--to maintain a fast-for-you pace in the face of increasing fatigue. So you need to train to run goal pace after having already done enough running to tire yourself. This is the purpose of our Fatigue Fighter sessions (again, bottom of page 89)--short, subrace-pace reps followed by an extended run at your half-marathon goal speed to simulate the demands of the race itself.
