A continuous Tempo/Threshold Run. You can’t fake that type of fitness.
4 tips that helped me shave 20 minutes off my Half Marathon time.
As we approach January many of my athletes and training groups are switching their focus to some early season races.
The most popular race amongst the athletes is the Half Marathon as it tests their hard work over the winter period and gives them an opportunity to lay down a marker for the season ahead.
I’m going to share with you my tips on how to get quicker over the distance.
The Half Marathon, like a Half Ironman is probably my favourite distance to race and since completing my first one in 2016 my results have improved year up on year.
Below is a collection of my times from the Liverpool Half Marathon and in this blog.
2016 - 1.35,43
2017 - 1.25,06
2018 - 1.16,59 (Course Short)
2020 - 1.16,52
2022 - 1.14,02
Tip 1: Polarise Your Training
In its simplest form, keep your easy runs easy and your hard runs hard.
There are various training models that support this method but 80% of your running should take place in the Green Zone below and the remaining 20% from Yellow and Red.
Give yourself a period of 8-10 weeks for developing a solid aerobic base using the % split above.
Minimise the amount of time you spend in the Yellow zone during this period
If training without HR data you can simply do this by keeping effort level around 1-5 for 80% and 8-10 for 20%
Complete a time trial to find your own specific zones (see previous posts)
Increase overall mileage and distance of your long run safely during this period
Graph taken from Fast Talk Labs
Tip 2: Focus on a Tempo/Threshold Block
Once I have completed the winter period, I then move into a block of Tempo/Threshold work. During this block I am developing and building the feel and the pace required for the target Half Marathon time.
These are hard sessions and form part of the 20% rule above. I still maintain easy running around these sessions (usually a Thursday) and I also keep the long run as a key session.
In one of my previous posts Half Marathon Training I have provided some of the sessions that I would use during this block.
Start simple with 20x1 min at Half Marathon Feel / Pace
Build towards longer intervals and then eventually a continuous run
Include hills in some of the tempo runs to keep it true (pay attention to HR here)
Finish the block with an out and back at Half Marathon Pace for around 75% of the distance
Picture from Run4PRS: RUN4PRS Facebook
Tip 3: Put The Cherry On The Cake
It’s time to close off the programme with some speed work.
Running fast feels good and provides a massive confidence boost ahead of any potential race. Whilst boosting confidence, Speed work will also teach the body how to generate the power needed to move faster across the ground. The Half Marathon distance is a mixture of speed and endurance and therefore we need to focus on training both.
During the 80% part of your training include strides
Spend 3-4 weeks focused at running intervals faster than Half Marathon pace
Efforts during these sessions should be in the Red Zone or RPE of around 8-10
Intervals could start longer in duration during the first week and finish shorter with increased intensity
Tip 4: Find A Training Partner / Group
In 2018-2019 I was training with a large group who were all targeting an early season half marathon.
Each Thursday, we would focus on the 20% session designed specifically for that race. Once the pandemic hit, I then found a sub group of this larger group and from 2019-2022 I have been training with these lads day in day out.
Key things to look for in groups and training partners:
Commitment. Each member of the group is there at all times unless circumstances mean that they are doing their session solo at a different time. The end result is it still gets done.
Ambition. Everyone in that group is striving to be better and feeding off each others determination to be better. This develops progression within the group.
Consistency. Each session is completed as planned and no workouts are skipped.
Experience. The most successful training groups I have been involved in has had athletes with a variety of training experiences. This helps everyone from top to bottom.
Summary
Tip1: Polarise your training
Tip2: Focus on a tempo/threshold block
Tip3: Add speed work
Tip4: Find a training partner or group
