This past weekend I was finishing up an awesome book called Delivery Happiness by Zappos CEOTony Hsieh. He explained how he trained for a marathon.
“In fact, the research has shown that the best way to train for a marathon is to do long runs at a slower pace than you would actually run the marathon at. A rule of thumb is to run slow enough so that you can comfortably carry on a long conversation without being out of breath.”
After an AWESOME 9 mile run this weekend and two conversations ironically about training, I figured it was a good idea to put my plans in writing. Note: When I first started training for a half, I researched ALOT. I think that anyone can put their mind to it and run a half, but make sure you are well versed in the best practices of running high mileage races.
Here’s What I’ve learned about training for a half marathon:
- Go slow and enjoy the long runs. You should run a little bit more than your marathon pace.
- The trick for me to run at this pace…talk and run. It’s more difficult but cues you in on if you are going too fast or not
- Do NOT give yourself guilt for not going on a scheduled training run. This the hardest part for me. Life happens, schedule accordingly and get back on track but do not worry yourself over missing a run
- Make sure to increase over time, don’t go from 5 miles to 10 in one week
- Sprinting helps endurance. I promise. Do more of it
- Get your music going. If you are training by yourself that music will maintain your pace!
- Anything over 8 miles, I take a water bottle or plan for a water stop. You need to know that it’s the same as when you are racing!
- Mondays: 2 Miles + Strength (This week I did 4 miles because I was feeling great)
- Tuesdays: 4 Miles + Sprints
- Wednesdays: 5 Miles
- Thursdays: Strength
- Fridays: Rest
- Saturdays: Long Run (Increasing each week by one mile) Remember marathon pace!
- Sundays: Rest
Now…remember that for the Atlantic City Half, I do not have much training time. With complete disclosure I started at 5 miles and have been increasing a bit more:
- Week 1: 5 Miles
- Week 2: 8 Miles
- Week 3: 9 Miles
- Week 4: 10 Miles
- Week 5: 11 Miles
- Week 6: Half Marathon
- I remember after my first half was finished, I was confused because I still felt I needed to run the high mileage. Remember your body needs a break
- Another tough one…not going out on Friday nights before my long run. I usually will go for dinner and a drink, but won’t overdo it.
Favorite training songs (Note: I love new songs or things that aren’t constantly played on the radio, don’t judge my choices!):
- Imagine Dragons Radioactive
- Alicia Keys- Girl on Fire
- Ke$sha- Die Young
- The Script- Hall of Fame
- Christina Augilera- Love your body
- Adele (New and amazing, LISTEN TO IT!)-Skyfall
What is your training schedule like? Do you have any music suggestions to add to my playlist? Happy running!