Half Marathon Training--Running for distance and hill training is the first element in Half Marathon Running & Racing...by 71 min half marathon author / runner David Holt


Half marathon training 2nd element...Anaerobic threshold running
Marathon down to 5K at www.runningbook.com
Copyright David Holt 2,000 Any part, or all of this training material may be quoted or reviewed...provided you acknowledge the source...Running Dialogue and other books by David Holt, this web page or www.runningbook.com, and contact me at holtrun@sprynet.com to let me know the material is being used or reviewed.

Half Marathon Training, Running and Racing...Mileage and Strength with Hills

Long runs and hills set you up for all Middle or Long Distance Running, Racing and Training, by building an aerobic and strength base. Aerobic capacity and strength are the key to racing all race distances--the Long Run is still the King.

Which is how my long run page starts. Here is some more samples from that page.

Middle distance stars Herb Elliot and Steve Ovett used long runs as an integral part of their training, as do most middle distance runners who expect to come close to achieving their potential. But how far should a half marathon runner go?

Arthur Lydiard thinks they should run as far as their bodies are able to, just like a marathon runner does. Racing middle distance does not mean low mileage. You need to build a sound aerobic base to do well at all distance racing.

But what about the rest of us, who are aiming for a half marathon race.

The same rules apply. The more miles you are able to physically and psychologically put in, the stronger your legs will be: You will race faster. Low mileage training is great for recreation, but there is no reason why a half marathon runner should be doing less mileage than a marathon runner.

The typical training suggestions in books or magazines suggest 60 mile weeks for marathon racing, but closer to 45 mile weeks for half marathon racing. How do you build aerobic base when you only have 45 miles to play with. At all distances, you need a 15 mile distance run most weeks to build stamina, aerobic pathways, mitochondria, red blood cells, and prepare you for aerobic strides and VO2 max enhancing intervals and threshold pace distance training as discussed on my other pages.

Long distance runs increase Mitochondria numbers and size, and Red Blood Cells (RBCs) Production.

If you are only running 45 per week, a fifteen leaves you just 30 to stretch between the other six days. Your second longest run should be a 10; your two key speed sessions...one of hills, and one alternating anaerobic threshold and VO2 max will need to be three-four miles at pace, plus two miles each side as warmup and cooldown, eg.

Day one. 8 hill repeats total miles  7
Day two. Steady run at 70 percent max heartrate  15

Day four. Intervals 3-4 miles worth at 15k or 5k pace total miles  8

Day six. Second longest run...at least   10

This has used up 40 of your 45 miles.

This schedule is fine if you're working on a minimalist training system. It gives you three rest days...one of which will be a five mile run.

If you'd like to get closer to your potential, a six to eight mile run should be done on most easy or rest days. They give recovery from the hard training, yet they also set you up for the hard training.


Half marathon training schedule for 50 miles per week intermediate runners
If you prefer low mileage, see

Recreational running for 5k
10k training...mileage

If you are going to race well at any distance, you need to put in Long Runs, and decent mileage.

You'll also need hill training, or some other form of resistance training for strength and to maintain knee lift during your mileage build-up.


Buy Running Dialogue Today! ">Running Dialogue, 280 pages, $17.95, by David Holt. Training for the 5K through the half-marathon to the Marathon, for beginners and experienced runners, with extensive injury prevention and treatment advice, nutrition, cartoons and inspirational essays, at Amazon.com

Or send $17.95 per book to David Holt at PO Box 543, Goleta, CA 93116. (includes shipping and tax)


Buy 10K & 5K Running, Training & Racing Today! ">10K & 5K Running, Training & Racing, 180 pages, $17.95, by David Holt (plus 3,000 meters, 8K, 12K and 10 mile training advice and schedules for 20-100 miles per week) at Amazon.com
10K & 5K Running, Training & Racing">10K & 5K Running, Training & Racing: The Running Pyramid, at Barnesandnoble.com
Hill training on a treadmill is discussed on this 10k running page
Hill training off the treadmill on this marathon running page
Hill training the basics for 5k to the marathon
Sarcomere--muscle contraction unit

A few of my other pages.


5k training and racing...the first of five pages for the 5k runner
Running nutrition and Diet
Running Injury Prevention
Half marathon training 2nd element...Anaerobic threshold running
Half marathon training 3rd element...VO2 max and peaking
"Running Dialogue" Table of contents

E-MAIL ORDER TO DAVID HOLT
Buy Running Dialogue Today! ">Running Dialogue, 280 pages, $17.95, by David Holt. Training for the 5K through the half-marathon to the Marathon, for beginners and experienced runners, with extensive injury prevention and treatment advice, nutrition, cartoons and inspirational essays, at Amazon.com
Running Dialogue">Running Dialogue at barnesandnoble.com
David Holt's "Running Dialogue" Homepage
David Holt's second running book: 10K & 5K Running, Training and Racing.
Buy 10K & 5K Running, Training & Racing Today! ">10K & 5K Running, Training & Racing, 180 pages, $17.95, by David Holt (plus 3,000 meters, 8K, 12K and 10 mile training advice and schedules for 20-100 miles per week) at Amazon.com
10K & 5K Running, Training & Racing">10K & 5K Running, Training & Racing: The Running Pyramid, at Barnesandnoble.com

Or send $17.95 per book to David Holt at PO Box 543, Goleta, CA 93116. (includes shipping and tax)

This page is Half Marathon Training--Running for distance and hill training: the first element in Half Marathon Running & Racing...by 71 min half marathon runner & author David Holt.