Questions for half marathon training
nyy03
Posts: 635 Member
OK, so I've decided to train for the 1:45 to 2:00 finish for the half marathon. I've trained before but really by just upping the mileage with no hills or speedwork. So my question is...Tesdays I have the following. Tempo Runs are pretty self explanatory as well as the Interval Runs. I'm not sure about the Hills or Fartlek Runs. It shows '5 miles 5R Hills'. So how I take it is that I run all together 5 miles and then halfway through I run up a hill for 45-50 seconds 5x. I don't really get it. Am I reading too much into it? Now for the Fartlek, I kinda get it but when it says to do 2 min surges, do I run at a faster pace.
TEMPO RUNS: do 2km or more easy warmup, then (the km # above) at a faster pace (harder to talk during), then 2k cool down
HILLS: 1-2k warm-up then the R# above in 45-50 second surges uphill... rest by jogging down/ do 1k cool down
SPEED/FARTLEK RUNS: 8x2s = Warmup then 8 repeats of 2min. surges on flat terrain/jog recovery/cool down
INTERVAL RUNS: do Warm-up then whatever distance & no. of repeats at 5-6min/km), with a 2min rest (walk or jog) in between
Hope all this makes sense and you can make more sense out of it for me.
Thanks
TEMPO RUNS: do 2km or more easy warmup, then (the km # above) at a faster pace (harder to talk during), then 2k cool down
HILLS: 1-2k warm-up then the R# above in 45-50 second surges uphill... rest by jogging down/ do 1k cool down
SPEED/FARTLEK RUNS: 8x2s = Warmup then 8 repeats of 2min. surges on flat terrain/jog recovery/cool down
INTERVAL RUNS: do Warm-up then whatever distance & no. of repeats at 5-6min/km), with a 2min rest (walk or jog) in between
Hope all this makes sense and you can make more sense out of it for me.
Thanks
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Replies
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When I do hill training I do a 3mile run and at the end I have a hill that I run up and down 4-5 times.0
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When I do Fartlicks I typically find three road markers along the side of the road that are approximately 50 meters apart from the first to the last marker --trees or signs work well. At the first marker I will begin to pick up my pace by the second one I should begin my full sprint and at the third marker I return back to my regular pace. I repeat this process 6-7 time on a 3-4 mile run. From reading your post, I am not really sure that I am doing it right, but it is an easy way to add some speed to your workouts.0
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For hills, you want to do a mile, mile and a half warm up, find a good hill, i like to aim for about a quarter of a mile hill, gradient is up to you. Run up it, as fast as possible, then walk/jog down the hill. Up and down is one repeat.
Fartlek literally means "speed play" The poiny of Fartlek isnt to structure it, because then its intervals. When i do Fartlek i just vary it as i see fit, Sprint full on for 2-3 minutes, slow it down for 10, go at a fast pace up until that tree. Whatever you want.
Whenever you're going fast, its good to warm up first, i find a mile, mile and a half at moderate pace is about the right amount.0 -
Thanks, good info. I'm 4 weeks in my training and haven't got to the hills or fartlek yet. I think I'm prepared, just have to find a good hill.0
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