How do I interval train for a half marathon?

How do I interval train for a half marathon?

Practical Interval Training Suggestion for Half Marathoners

1. Warm up for 1-1.5 miles at a near race pace effort.
2. Run a pyramid of 400, 400, 800, 400, 400 meters of speed training at 20-30 seconds faster than target race pace.
3. Do a 400-meter recovery loop at race pace plus 10-15 seconds after each speed interval.

What’s the farthest you should run when training for a half marathon?

Run at least 11 miles during training to ensure you can complete the half marathon comfortably. Advanced runners will want to run significantly more than 13.1 miles during their peak long run—even up to 20 miles.

What should my training plan be for a half marathon?

Now that you’ve chosen your half marathon, it’s time to settle on your training plan. A solid half marathon training plan should have these four things: cross-training days, a long run that’s at least 10 miles, a rest day immediately following your long run, and a taper.

How to train for a sub 2.00 half marathon?

12-week sub-2.00 half-marathon training plan. You should be capable of either a sub-50 10K, a sub-90 10-miler or a sub-4:30 marathon. Training will be five days a week, with an average weekly mileage of 30 miles.

How often should you do recovery week for half marathon?

In our beginner, intermediate and advanced half marathon training plans we make every fourth week an “active recovery week” where the training is halved. This gives your body a chance to recover and get stronger. In our half marathon training plans, there are usually two 40-minute strength and conditioning sessions each week.

What happens in the middle of a half marathon?

“Mental lapses are common in the middle of races such as the half marathon,” says Scott Douglas, author of The Little Red Book of Running. “If you’re really racing the distance – a minute or more per mile than your normal training pace – you’ll have to concentrate to keep the proper effort going.