Half Marathon Training--Cruise Intervals at 15K or 10 mile pace (tempo or anaerobic threshold speed/capacity)--second element in Half Marathon Running & Racing...by 71 min half marathon runner David Holt.

The three training elements to half marathon running are:

Aerobic Base Running plus Resistance Training; Anaerobic Threshold or Lactate Buffering or Lactate capacity enhancing intervals and Tempo runs; VO2 max running combined with REST.

Half Marathon Training, Running and Racing...Part Two, Anaerobic Threshold Training

After running a good build up of base at 60-80 percent maximum heartrate, strides, fartlek and hills--you can bring in Tempo runs. Early sessions will be run at barely over 80 percent max heartrate--long intervals with a short breather...more for mental than physical recovery. You will run comfortably hard; you will not run all out for these sessions. Build from five percent of your monthly miles to 10 percent. Run a threshold pace session every 5 days or so.
After a few weeks, you'll be able to increase training pace toward 90 percent maximum heartrate. Many physiologists recommend 90 as the top range for these training sessions. Most of these runs will be at 15K or 10 mile pace to hit that pulse target. Muscles tired two days after your long run? Weather bad? You may be running half marathon pace: You'll rarely be running slower. If your heartrate is 90 percent at your half marathon pace, you should add rest to the next few days. Don't be concerned if you're able to run 10K pace at 90 percent max. These good days are a joy...provided you're not overtraining. However, 10K pace puts most runners over the red line, it is too harsh. Run about 10 to 15 seconds per mile slower than 10K pace if you've never raced 15K.
According to Jack Daniels: "Anaerobic Threshold is the pace or intensity beyond which blood lactate concentration increases dramatically, due to your bodyís inability to supply all its oxygen needs. As you get fitter, your red line rises from about 80 percent of maximum heartrate to 90-95 percent. "Physiologically, threshold training teaches muscle cells to use more oxygen--less lactate is produced. Your body also becomes better at clearing lactate: Race day red line speed rises."

Popular training for the top runners.
Six to eight miles of long reps at anaerobic threshold or faster is a
popular session for high mileage runners. Many Kenyans run eight
times one mile at 10K pace on dirt trails; others run 10 to 12 times
1,000 with either a 400 meter or a one minute rest.
But what about the rest of us? 
Donít run more than 10 percent of your mileage in one speed session,
but try this three week rotation if you race once a month. 
Run fifty miles a week? 
You're entitled to run five miles of long reps.
4 x 2,000 meters at 15K pace...true threshold pace.
5 x mile at 10K pace...faster than threshold pace for most runners, 
but it will help your buffering system.
8 x 1,000 at 5K pace...no pretense at threshold...this is close to
VO2 max, and prepares you for your next race.
Donít repeat sessions more than every three weeks. If you elect to
run all these sessions at 15K pace, the 1,000s will need a 
200 rest to ensure you give the muscles a chance to educate themselves. 
Match each session with running some kind of speed at short distances.
And don't forget to run hills or resistance training.


Half marathon training schedule for 50 miles per week intermediate runners
Cruising at 15K or 10 mile pace brings huge rewards provided it is not over used. Six to ten training sessions will bring you most of the gains. Then maintain those gains while working at the third element of your half marathon running.

Half marathon training 3rd element...VO2 max and peaking

Adapted from the training in:


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)


Marathon down to 5K at www.runningbook.com

Half marathon training 3rd element...VO2 max and peaking
Half marathon training...first element...mileage and hills for strength
To Homepage Running Dialogue
Running Diet and Nutrition
Running Injury Prevention
Bicycle Cross Training
5k training and racing...the third of five pages for the 5k runner
Marathon Training phase two...anaerobic threshold
10k training...mileage and strength and access to four other parts of 10k training
Altitude Running Training and Racing
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.


Book Ordering Information
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 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)