How to Train for a Half Marathon - A Primer- By: Geraldine Finegan

Summary

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The distance is 2 x 5K at an increasing pace.
Pace: Keep a 10K pace for the first two miles, a 5K pace for the third mile, and a sprint pace for the final 0.1 miles. Repeat the entire process after resting for three minutes.
5K Long Run Progression
Long Runs are not exclusive to marathon training. Given below is a long progressive run for a 5K. The training involves running for 12 miles at increasing pace.
Pace: Keep an easy pace this is known as stamina 1 pace, for the first eight miles. Increase your speed to 10K pace this is known as stamina 2 pace for the following two miles. Then speed up to 5K pace this is known as stamina 3 pace, for 1.5 miles and complete with 0.5 miles at 3K speed or around 10 to 15 seconds per mile faster compared to your 5K pace. The recovery time is none except for hydration breaks.
5K Speed Progression
The 5K requires speed and toughness. This is a training that improves both . The training includes running 5K at increasing pace.
Pace: Keep a 10K pace for the first mile. Then increase your speed in a gradual manner during the last 2.1 miles from 10K speed to 800 meter speed. The recovery time is none for this routine.
To be successful in 5K running, you should have the ability to run negative splits and accelerate to near sprint speed in the last 400 meters when you really feel exhausted. Progressive training runs are a very effective in training for negative splits and running strong when you are a feeling exhausted. Given below are a few progressive training runs designed for a 5K.
Classic 5K Progressive Training Run
This is a simple progressive run that is based on the classic progression use for every race distance. It involves running for 6 miles or 10K and steadily increasing pace during the run.
Pace: Start with an easy pace. After warming up, increase your pace in a gradual but steady manner throughout the remaining run so that you are at 5K speed for the last mile. No recovery time is required with this run.
5K Negative Split Progression
This is a good option to training yourself for negative splits (running the second half of a race faster than the first) without risking over training. It involves running for 4 miles at an increasing pace.
"When Ronaldo da Costa broke the marathon world record at Berlin in September 1998, he justified a racing tactic I've promoted for a long time. Da Costa ran negative splits, which
means he finished the second half of the race faster than the first half--a full 3 minutes faster, in fact."
Pace: For the first two miles, run at 10K pace, then increase speed to 5K pace for the last two miles. The recovery time is none for this run.
5K Race Simulator Compound Set
This 5k progressive training run combines negative splits and a fast finish for simulating an actual 5K race. The distance is 2 x 5K at an increasing pace.
Pace: Keep a 10K pace for the first two miles, a 5K pace for the third mile, and a sprint pace for the final 0.1 miles. Repeat the entire process after resting for three minutes.
5K Long Run Progression
Long Runs are not exclusive to marathon training. Given below is a long progressive run for a 5K. The training involves running for 12 miles at increasing pace.
Hill Runs
Speed and Power Hills "this includes". short, fast runs up steep hills with ample recovery between reps to promote explosive speed
Downhill Sprinting or Strides - short, very fast runs down a moderately sloping hill to promote fast leg rhythm
Stamina Hills - longer, steady paced runs over moderately steep hills to promote endurance and strength
You need a long hill for this workout. If you don't have an appropriate hill in your neighborhood you can do this one on your treadmill.
Description: 3 miles or 5K at increasing pace on a moderate to steep hill or a treadmill at up to 10% incline
Pace: Begin this run at an easy pace. Gradually increase your speed to 5K pace so that you are running the final 800 meters at 5K pace. Jog down the hill as a cool down.
The problem with the way many people do Stamina Hills is that too much recovery is taken between reps.
If you run up a hill hard and jog down it, then you are going to be doing a 1:1 work/rest ratio at best (and probably more like 1:1.25 or 1.5.) This is too much rest.
A better way to do hills to build stamina is to have about a 1:0.5 work/rest ratio.
So how do you do this short work/rest thing.You could get a lift in a car back to the bottom of the hill. Note, the key is running in a staggered (zigzag) incline. This is done by
finding a hill that will take you about a 1 to 2 minutes to climb.
Run hard for 30 seconds in a direction 45 degrees from the up hill, then turn left and run up the hill, then turn right and run 30 seconds at the top of the hill.
Now jog down the hill back to the start. This should result in about a 2 to 3 minute hill rep with about a 90 second recovery between reps.
Recovery: None except for the easy run down the hill. This can be repeated 8 times or more if necesary dependant on the race and time of year.
When Hill running should be done:
Marathon Training - From Week 12 to Week 7 in a 16-week marathon program.
Cross Country - During the entire cross country running season with the exception of the last two or three weeks.
Track or Road Racing - For 6 to 12 weeks in the late base or pre-competition phase of training


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