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HM

THE ANATOMY OF A HM

The half marathon is a serious distance in its own right. Though, it can serve as a springboard for faster marathon performances.

HM marathon race intensity

  • 50% of your maximal speed
  • 85% of your VO2max
  • 3.5mmol/L blood lactate (LT = 4mmol/L)

HM energy supply

  • 98% aerobic
  • 2% anaerobic

HM muscle fiber recruitment

  • 100% of your slow-twitch fibers
  • 52% of your intermediate fast-twitch fibers
  • 2% of your super fast-twitch fibers

 

PHYSIOLOGICAL FACTORS

The HM requires a unique combination of physiological factors.

+ = somewhat important
++ = important
+++ = very important
++++ = crucially important

Maximal Aerobic Capacity (VO2max) +++

Lactate Threshold +++

Maximal Running Speed +

Resistance to Fatigue +++

Running Economy ++

 

TRAINING ZONES & WORKOUTS

In order to maximize HM race ability, you will need to carry out your training in different training zones. About 80% of your weekly mileage should be below lactate threshold and not all of the below-mentioned training zones are emphasized in HM training.

Zone 1 = Active Recovery

Recovery runs of 20 – 40min.

Zone 2 = General Endurance

Easy runs & long runs of 45 – 120min.

Zone 3 = High-End Aerobic

Tempo runs of 30 – 60min.

Zone 4 = Threshold

Threshold runs/intervals of 15 – 30min total.

Zone 5a = VO2max

VO2max intervals of 2 – 6min repeatedly.

Zone 5b = Anaerobic Power

Sub-maximal sprint repetitions of 30 – 90sec.

Zone 5c = Neuromuscular power

All-out sprint repetitions of 5 – 15sec.
 

Free Download: 5+ Training Zones
 
 
TRAINING PROGRESSION

Peak performance training requires a logical sequence where one adaptation piggybacks on another. I’m an advocate of non-linear periodization (multi-pace training) where the emphasis transitions from general to HM-specific intensities.

Focus Block 1 = Twin-Base

Highly polarized training with a focus on the extreme ends of the pace spectrum.

>>> General Endurance + Maximal Speed

Focus Block 2 = Max-Conditioning

The inclusion of middle-paces that develop your fitness to maximal levels.

>>> Lactate Threshold + VO2max

Focus Block 3 = Race-Specific

Emphasis on HM-specific training while all other variables are maintained.

>>> HM Race-Specific Endurance + Economy

HM Intermediate

15-week training plan
4 essential runs
4x/week = 22 miles (35 km) per week
5x/week = no
6x/week = no

HM Advanced

15-week training plan
4 essential runs + 1 optional run
4x/week = 28 miles (45 km) per week
5x/week = 33 miles (53 km) per week
6x/week = no

HM Competitive

15-week training plan
4 essential runs + 2 optional runs
4x/week = 34 miles (55 km) per week
5x/week = 40 miles (65 km) per week
6x/week = 46 miles (75 km) per week
Do you prefer a plan handcrafted for your genetic type, training days, weekly mileage, training status, and weeks until your event?

Half Marathon Custom

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