It's important to keep the easy days easy, and it's also important that your cross-training days are easy. You don't want a cross-training day that is intense, such as a killer spin class or a session in a CrossFit gym. You'll get better results in your half marathon training if you follow the mantra of "hard days hard, easy days easy." Cross-training days are in the schedule to help you absorb the training that you've done on the running days.
Pre-Race Taper
In terms of resting before the big day, the first-time half-marathon runner should drop his long run to 6 to 7 miles the week before the race. The seasoned half-marathon runner might feel better with an 8-mile long run the week before, as long as he keeps the run easy.
The week of the half marathon, you should run a shorter workout that includes some running at half-marathon pace. That's the best workout for your neuromuscular system, as it helps you groove the pace you'll run in the race. Just make sure that you don't get scared of the pace, thinking, "There is no way I can run this pace for 13.1 miles." If you've put the work in, you'll be able to sustain this pace on race day.
Finally, when training for a half marathon, it's smart to do some strides a couple of days a week on your easy days. Strides are simply 20 to 30 seconds of running at 5K pace with roughly 60 seconds of easy running between them. You can do strides as part of your run, ideally in the last third of your easy runs. In the schedules above, strides would be done on Mondays and Fridays. Strides will help you feel more poppy on the subsequent workout and long run days, so that's why you should do them on Mondays and Fridays.
Remember: When training for a half marathon, make sure you value the long run and make it the focus of your training. If you do that, then you give yourself a chance to run a solid effort come race day.
Related Articles:
- 13.1 Reasons to Run a Half Marathon
- My First Half Marathon: 8 Lessons Learned
- Should You Run the Full Distance Before a Race?
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