Executing the plan of starting slower and finishing faster in a half marathon can often feel challenging, despite knowing it is the sensible approach.
After completing a full training cycle and with the adrenaline flowing, it is tempting to push hard during the first few miles. You feel prepared to achieve your desired time in an impressive manner. However, as you progress a few miles further, that initial surge of energy begins to fade.
You’re not only falling behind, but you can also sense a decline and realize that your desired achievement is slipping away. This discourages you and negative thoughts begin to overwhelm you. After enduring a few miles in this state, reaching the ten mile mark almost seems impossible and you are on the verge of giving up. Although you will complete the task, it will be far from your original goal.
Does this ring a bell?
If there are changes, it is a good idea to assess your half marathon training, preparation for race day, and pace plan.
1. Incorporate Race Pace Runs into your Training
To learn proper pacing, it is important to run at the pace required to reach your goal, also known as your goal race pace. If your goal is to run a 1:45 half marathon, your goal race pace would be 8:00 min/mile. To incorporate race pace training into your weekly long runs, you can start by warming up with three miles at your easy run pace if your training plan calls for a 10 mile run.
After completing four miles at goal race pace, conclude your run by covering an additional three miles at an easier pace. Additionally, during race week, you can also incorporate a 3-mile session at race pace (consisting of a one-mile warm-up and cool down) four to five days prior to your race as a “tune-up.”
2. Start Slow
If you have not engaged in extensive training at your goal race pace, it is crucial to begin the first few miles conservatively.
Starting slowly can be challenging, particularly if you’ve recently decreased your intensity and are feeling the rush of adrenaline and excitement on the day of the race, tempting you to accelerate your leg movements. However, taking the slower approach at the beginning can significantly impact how you physically feel as you reach the final miles of the race.
In order to maintain the same meaning while thinking step by step, one should follow the strategy of running the initial two to three miles at a pace that is 15-30 seconds slower than the desired race pace.
3. Do Goal Pace Workouts
The first step is to obtain a general understanding of what pace is feasible, but throughout the training plan, it is essential to engage in a series of workouts aimed at the target pace in order to accurately determine its achievability (and, if it is not possible, identify a more attainable pace).
Workout #1
Run at goal half-marathon pace for 2-3 miles, taking 2-3 minutes of recovery jog between each repeat.
Complete this workout approximately eight weeks before your race. Some runners may find this workout challenging and may wish that their goal pace felt slower. However, it is important to persevere. The initial goal pace workout may feel difficult, but you will experience significant improvements in both your mental and physical abilities just by completing it.
Workout #2
Run two sets of four-mile intervals at a pace that matches your goal pace for a half-marathon. Take a 2-3 minute recovery jog between each repeat.
This workout should be done approximately four weeks before your race. When you reach this workout, you should notice that you feel comfortable during the first repeat, and it’s only towards the end of the second repeat that fatigue starts to set in. If you find it difficult to maintain the pace even during the first repeat, then it is necessary to modify your target pace.
These goal pace workouts are necessary for you to fine-tune your pace. Pay attention to your instincts and be truthful with yourself. If the pace seems excessively fast for a half marathon, be willing to make changes. Often, a small adjustment of a few seconds per mile can lead to a successful workout.
Workout #3
The distance covered should be between 6 and 8 miles, with the goal of maintaining a consistent pace.
To prepare for your race, it is recommended to do this workout 2–3 weeks beforehand. This run should resemble a shorter version of the half-marathon, where the first 2–4 miles should feel easy. However, after passing the halfway point, you need to mentally push yourself to maintain the pace for the final 2–3 miles. Nevertheless, you should finish the run feeling as if you could have continued for another 1–2 miles at the goal pace if necessary.
4. Fix Your Faults
When considering your upcoming half-marathon training and racing, take into account the limitations you have encountered in your previous training and races. You may find it unexpected how a few specialized workouts aimed at improving those weaknesses can greatly enhance your overall fitness and result in significant advantages on the day of the race.
- Fading late in the race? Do more volume (higher mileage and/or run more days per week) and progression runs (finishing faster than you started).
- Does half-marathon pace feel fast? Do more speed work to make goal pace feel easier.
- Have a hard time staying on pace? Do more goal pace running.
- Legs fatigued, sore, cramping later in the race? Do more uphill and downhill training, longer long runs and strength training to build stronger legs.
You can still include the workouts in your plan, but incorporating a few workouts to target your weaknesses increases the possibility of achieving your goal finish time.
5. Practice the Correct Type of Suffering
In the present times, there appears to be a concerted effort to avoid discomfort during training. Runners seek various methods, such as proper nutrition and specialized shoes, along with training shortcuts to evade suffering. However, suffering is an integral aspect of achieving your best performance while racing. Hence, another crucial factor in increasing the likelihood of attaining your desired race time is to train and experience the relevant form of suffering.
The suffering in the half-marathon is primarily caused by the duration of the race rather than its speed. As you run for more than an hour, your muscles start to tire, and your mind begins to generate increasing levels of fatigue signals.
The fatigue experienced during a half-marathon is a bit different from the fatigue caused by a short race or an easy long run. It involves enduring a persistent form of suffering, commonly felt during the final 3-4 miles.
When planning your training, incorporate exercises that emphasize generating race-specific anguish, in addition to achieving specific speeds.
By engaging in long runs at a steady pace, completing fast-finish long runs, and exerting extra effort during the final repetitions of hill workouts and speed workouts, you can train your brain to endure the hardships experienced during a race day. As the brain becomes accustomed to this suffering, it will complain less on the actual race day, aiding you in overcoming mental challenges and achieving victory.
6. Break it Down
When participating in long distance races, such as a half marathon, it is advisable to divide the race into smaller segments for easier management. This can be achieved by analyzing the race course, as the terrain often influences your running strategy. Below are some recommendations on how to break down your half marathon, but remember to also conduct some course reconnaissance.
7. Don’t be a Slave to Your Watch
When aiming for a personal record (PR), there are occasions when you have a particular pace in your thoughts, and you closely monitor your watch to adhere to it. The majority of courses incorporate diverse landscapes, including running uphill and downhill sections.
When encountering different types of terrain, it is advisable to rely on perceived effort for the middle miles. While it is important to maintain a pace close to your intended goal, if you find it difficult to sustain that pace uphill, you will experience discomfort later on. Bear in mind that utilizing downhill sections to your advantage will compensate for the slower uphill sections in the end.
8. Finish Strong
The final objective is to experience a sense of strength as you near the end, rather than decreasing your pace.
If you began the race slowly, maintained a steady pace in the middle, then you should have some energy remaining for the final miles. It is not guaranteed that these last miles will be effortless; you will likely have to put up a fight and push yourself to your limits. However, by pacing yourself wisely in the initial stage of the race, you will be able to exert more effort towards the end.
When you start to increase your speed at the tenth mile, select a runner who is ahead of you and gradually catch up to them, or pick specific landmarks along the course and strive to reach those points.
