Thursday, October 18, 2012

Half marathon: @snowflakesports advice

The advice on my half marathon training from @snowflakesports was bang-on. Here's what worked for me.

On how often to run

  • Run three times per week: You'll finish standing up.
  • Run four times per week: You'll finish standing up and you'll hit your goal time.
  • Run five times per week: You'll beat your goal time, finish with a smile, but your life partner will have left you.

On the speed to run

  • The Long Slow Distance (LSD) run, usually on Sunday, should be completed at 60 to 90 seconds slower per kilometer than goal pace.
  • The only time you run faster than your race pace is during speed work. But it's about consistency. Each lap time should match the previous and future lap times of that training session.
  • Steady runs aren't helpful. Do your intervals.
  • Lock in on practicing race pace for the final week of runs.
On hill training

  • Smile!
  • Stand up straight.
  • Shorten your stride.
  • Don't look down.
  • Run up the hill each time at a consistent pace. Walk down the hill.
It's good advice. I'm still following much of it. 

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