Half Marathon Training--Intervals at 5 k to 2 mile pace (VO2 max pace)--third element in Half Marathon Running & Racing...by 71 min half marathon runner David Holt

Half Marathon Training--Maximum Oxygen Uptake Capacity Running

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...first element...mileage and hills for strength
Half marathon training 2nd element...Anaerobic threshold running for speed endurance
Intervals are still a dirty word to some, but running short distances at good speed is the best way to improve running form and efficient use of oxygen. It does not need to hurt you. You can do anything from a few strides to 24 times a quarter mile...you get the same benefits:

Smoother running.
Reduced injury risk.
Take in more oxygen.
Stimulate mitochondria and red blood cells.
You'll race faster for a given effort...with relatively few sessions.


From Intervals in 10k training
5K running speed for interval training at VO2 max should 2-3 seconds per 400 meters faster than your recent 10 k race pace. When training at 2 mile pace use 4-5 seconds per lap faster than 10k pace, or 2 seconds faster than 5k pace.

From Intervals in marathon training

	One of the aims of interval training is to get the body
used to running fast for a long (overall) period of time.
Interval work allows you to do huge amounts of mileage at
fast training pace--yet without wearing yourself out. Achieve
the target speed, then emphasize improving endurance at
that speed.

Add about half a mile of reps each time you do a particular
session. For instance, a nine session program might look
like this.
12 times 300 meters at two mile pace
10 x 400 meters at 5k pace
8 x 600 meters at 5k pace
15 x 300 at two mile pace
10 x 400 ONE second per rep faster than 5k pace
10 x 600 at 5k pace
either 18 x 300 at two mile pace; or, 15 but with a shorter
recovery
10 x 400 at two mile pace (2 seconds a lap faster than 5k
pace)
12 x 600 at 5k pace
Note how each distance progresses in a different way.
Only you and your body can set the limit on the number of
reps. Each time you increase the speed of your reps, a
greater proportion of the repetition is anaerobic. As you get
stronger; as your muscles get used to the new speed; as
your body learns to process more oxygen, (with a nudge
from your steady runs), it becomes more aerobic. Over a
series of interval sessions, the anaerobic training changes
to aerobic training: You will be able to race faster.
You can make a conscious effort to run every fourth rep a
second or two faster to break up the session.
	You need to avoid doing 400s or 200s week in, week out.
Doing the same session will only make you good at running
that session. The 200s and 300s do something for you
which the 400s wonít. Donít miss out on their benefits.

Progress will be phenomenal for several sessions, but be
prepared for it to slow as you get close to your
potential--the potential at your current level of training.
Keep the speed of reps in a proper relationship to your race
pace. 	Running 200s at your best 1500 or mile speed will
be useful; do the 300s at 3,000 meters (or two mile) pace;
do 400s at 5,000 meters pace. Gradually increase the
speed of 400s to run 3000 meter pace. Aim towards 6,000
meters worth in each interval session.


Half marathon training schedule for 50 miles per week intermediate runners

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


Fartlek is a humane way to do your interval training
Intervals in 10k training
Intervals in marathon training
Long intervals at VO2 max is the frosting on the cake. 3 to 5 of these sessions will augment your peaking. Discussed in the context of 8k or 5 mile racing.

Race Peaking.

A.. You reduce overall mileage by 20-50 percent over 5 to 15 days. You do less each day as you get closer to the half marathon race.

B. The speedwork...Lets say you run 5 miles at speed every four days,
your last five sessions might look like this.
One. A 5 mile tempo run--this is 20 days pre-race, too early to rest up.
It could be a low key 10k race, which you run within 10 seconds per
mile of your best recent time. It would still feel hard, but not too taxing.
Two. VO2 max at 2 mile pace. 300s or 400 meter efforts. It's 16 days
to the race. You can do your normal amount...but don't increase pace
or the number of reps. This session is to consolidate your training 
of previous weeks.
Three. A different VO2 max. Long reps at 5k pace. A crucial session. 
Five times 1,200 meters or three-quarters of a mile would work well. 
Run fewer reps than usual; you have the speed from four days ago, and you
know that you have the strength.
Four. Much less than usual...it's 8 days to the race. Long reps again. 
This time, cruise three times a mile at 15k pace. It should be easy 
because you've decreased your mileage. Emphasis is on relaxation.
Five. Down to two miles at speed. An 800 at 5k pace, 5 times 300 at
two mile pace, then, another 800 at 5k should suffice.


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
This page is Half Marathon Training--Intervals at 5k to 2 mile race pace (VO2 maximum running pace)--the third element in Half Marathon Running & Racing...by 71 min half marathon runner David Holt.