Week 14 Nailing a Sub 2 Hour Half Marathon
Week 14 (duration 210-245mins)
3 weeks out. Now we start the process of peaking for race day! We will maintain the intensity with a familiar tempo workout. Your tempo pace is slightly faster than your goal pace. This workout is specifically designed to improve your aerobic capacity – your body’s ability to efficiently transport oxygenated blood to the working muscles.
Remember that these workouts can cause fatigue. So please pay particular attention to your body, any aches, pains or tiredness. If you are in any doubt as to whether to run or not read this useful article: When to change a workout. Also if you do have any muscle tightness, aches or pains that do not ease after warm up then read this important article about injury prevention.
As we being to wind down the time on your feet, this will be the last long steady run of this duration. Use this run to visualise your race day, the start, beginning, middle and end, how you will feel the decisions you will have to make, the focus you will need to apply. Practise your race day hydration and nutrition strategy. Practice doing this without stopping.
Start to think about your Pre-Race Preparation and avoid these 5 mistakes
And use start to prepare the most important muscle for race day
Phase: Half marathon specific training
Monday – Rest / Day off
Tuesday – Easy Run 30-45mins, pace 5:52-6:25
Wednesday - Recovery or Cross Train, 30mins, pace 5:52-6:25
Thursday – Tempo interval, 45-75mins, warm up 15-25mins (5:52-6:25), run 15-25mins at tempo pace (5:20-5:30) and 15-25mins to cool down (5:52-6:25)
Friday / Saturday - Recovery or Cross Train, 30mins, pace 5:52-6:25
Sunday – Long Steady Run, 105-120, pace 5:57-6:42
Useful Links
5 ways to mentally prepare for your race