Optimising half-marathon performance: key considerations and training sessions

Another one of these, in my opinion, ‘for what it’s worth’ pieces. First of all, let us define fast here. I am not talking elite sub-65 min here or sub 73 for women. What I am going to scribe has huge relevance to two groups: those who are in that 75–79-minute bracket who strive to step forward to the 70–72 minute performance level, and those who are at 81-85 minutes who are looking to progress toward sub-78-minute performance. The relevance for women here is to measure in a 7–9-minute differential to that.

In this first one of two posts I’ve a couple of points to make; first off the event is a little unique in that it’s at a tipping point in terms of the systems challenged it’s synergy is with the 5k and 10k and the demands for the development of a strong aerobic capacity, and for better runners who aren’t just getting around the marathon the elements of specific anaerobic conditioning that need to be applied for a strong performance at the marathon. Secondly, I have seen and purchased (in the name of research and CPD) lots of ‘advanced’ half-marathon training plans that normally do one of two things: add some more volume to a 10km plan or take some volume out of an advanced marathon plan! Be sure this is not right, there are definitely some subtle nuances that need to be catered for to optimise performance potential. Now I’m not claiming to be an authority here; in fact, I’ve only run a couple of competitive half-marathons, but I have run 67 minutes and I am sure of the specific things that made a difference to my performance, and this has stood true for the men and women I’ve worked with since. Tomorrow I will cover the subtle training differences and go over a couple of key sessions in detail.

Key training sessions for half-marathon performance

Yesterday I scribed a piece about the high level challenges of the event and what I see as an issue with most ‘off-the-shelf’ plans geared toward advanced runners, I also said I’d put forward a couple of sessions that I believe make a difference in preparing a runner to get the most out of their fitness in terms of realising his/her performance potential over half-marathon, here they are;

Tempo (Z3) crossover

A continuous run that progresses its distance through the course of the schedule, The run (11–16km) changes pace starting with 12 mins from Z1 (Easy) into Z2 (STEADY), then into 12 mins at Z3 (TEMPO), following this we alternate 6 minutes at Z2, and 6 mins at Z3 until the final change to Z3 when we again run for 12 minutes at this pace perhaps covering the final 4–5 minutes of this segment at Z4 (Threshold), before 3–4 minutes at Z1 to cool down. Using myself as an example I’m balancing my Z3 sections between a HR of 149–154, and recovering to 141–145, the focus is on not allowing the body to recover too much that’s where the magic happens, pushing on at the end of the session allows us to replicate the final effort over the last 2–3km of a half-marathon.

Threshold (Z4) hill reps

Again a continuous run done as; 4km warmup Z1 into Z2 into Z3 and back to Z1 for a couple of mins to settle then 10–12 x 70–90 sec hills at Z4 with Z1 jog down recovery roughly taking double rep time, on completion of the last rep run off the final hill Z4 into Z3 for 10 mins before 3–4 mins Z1 cool down. A session that adds strength and resilience, and again replicates the challenges of holding form and mental toughness together over the final stages. I hope some have found this half useful.