guideser.blogg.se - Download half marathon in miles

Strength training should be done a minimum of 2 times a week.Your goal is to build stronger legs to help sustain you through your training cycle – reduce fatigue and decrease recovery times between workouts.Start early with a focused strength training regime – geared to building your running muscles – legs, glutes, hips and your core.Recover 1 – 2 minutes and repeat 4 – 6 times. Start out with short hill repeats running about 1 – 2 minutes up a longer moderate hill at a steady effort.If you are new to running hills, start out gradually and choose a moderate hill.These workouts help build strong leg muscles and prepare you for more strenuous speed work. Hill workouts are actually speed workouts in disguise.Need a base building plan to guide you? Download one of my free Base Building Plans to get started.Use a RPE of between 2 – 6 to manage your effort.

Focus on conversational paces during your base building.

During your base building phase, you should work up to running 4 – 6 times a week.

Build up over 6 – 10 weeks a solid mileage base so you are running at least 25 to 40 miles per week.

Begin your Half-Marathon training program with a solid aerobic foundation that provides you with the ability to run faster for longer.Here are my top training tips: Start with a solid endurance foundation. Do you have a goal of breaking 2 hours in the Half-Marathon OR finishing faster? What would it take to train and be ready to crush your goals? What kind of training is recommended? Crush your Half-Marathon goal time by timing your running workouts in the optimum sequence.