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An "average" half marathon runner who runs half marathons in the 8:00 to 8:30 pace range can maintain good half marathon conditioning on 25 - 30 miles a week on four runs a week at a solid 7 mile base. If you want to improve on your half marathon times and/or ease of racing a half marathon, one of the run days should include 1/2 mile and 1 mile speed workouts at the trace (6 miles at least each speed workout .... and don't forget to change direction on the track every mile ..... and run in lane 4 on the track to give you the full mile on a typical 1600 meter course .... plus lane 4 is usually the flattest without tilt to either side). For your long runs, shoot for a 10 or 11 one week and a 12 or 13 the following week.
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