Week 7 Nailing a Sub 2 Hour Half Marathon
Week 7 (duration 165-205mins)
We are now in the middle of the BUILD phase. Your running strength and endurance is increasing. Over the next 2 weeks we will use a variety of workouts to build leg strength, whilst progressively increasing ‘time on your feet’. The Easy run paces has been changed to reflect your increase in fitness. These Easy runs should still be completed at a perceived rate of exertion 1-3, you should be able to maintain a conversation whilst running.
The Hill workouts, you will need to find a hill that is safe to run, with a consistent 6-8% gradient (1:12), where you can run for 60-75 seconds at the specified effort. Target the middle to end of this range, if you can. Use the Rate of Perceived Exertion to manage the effort. For each repetition you should run as hard as you can for the time specified. At the end of each repetition, you should feel like you do not want go any further. Increase the number of reps by 1 or 2, if you are feeling strong during this workout.
Be sure that you warm up prior to the hill intervals and cool down afterwards. This is good practice for the later workouts in the plan. A good warm up prepares your body for the harder effort and will reduce the risk of injuries related to the increased intensity. It is also good practice after a higher intensity training session to cool down. This helps flush out the lactate in the system and aides recovery. The purpose of the cool down is to help the body adapt and ideally avoid any delayed onset muscle soreness. If you are new to these higher intensity workouts, some muscle soreness is to be expected.
If you have any questions, please ask coach@rhodesrunner.com
Phase: Build strength and fitness
Monday – Rest / Day off
Tuesday – Easy Run 50-60mins, pace 5:59-6:33
Wednesday - Recovery or Cross Train, 30mins, pace 5:59-6:33
Thursday – Hills, gradient 6-8%, 8-10 repetitions, 60-75seconds at 5k effort, jog back recovery. Run 15-25mins to warm up before reps and 15-25mins to cool down.
Friday / Saturday - Recovery or Cross Train, 30mins, pace 5:59-6:33
Sunday – Long Steady Run, 60-90mins, pace 6:01-6:46, last 10mins, at goal pace 5:21-5:40
Useful Links
Recovery, every runner’s secret training weapon