The half marathon recruits 100% of your slow-twitch fibers, 52% of your intermediate fast-twitch fibers, and 2% of your super fast-twitch fibers. That means…
- 85% of your maximal aerobic capacity
- 50% of your maximal speed
- 5% anaerobic contribution
- 3.5mmol blood lactate/liter
The 3 physiological determinants responsible for faster half marathon times are…
Aerobic fitness = your maximal oxygen uptake expressed in VO2max.
Neuromuscular power = your ability to generate force quickly.
Half marathon-specific endurance = your muscular fatigue resistance at HM-pace, a high lactate threshold, large glycogen stores, and running economy at HM-pace.
If you are not trained for the unique demands of HM-specific endurance, you will not surpass your current HM race ability despite a solid foundation of aerobic fitness and muscular power. Rather, they are a pre-condition for HM-specific endurance.
Now, how do you optimize all three variables – aerobic fitness, muscular power, and HM-specific endurance – for faster race times?
That is the art and science of effective training. It is based on purposeful and precise workouts, a structured training week, dedicated focus blocks, and peak performance cycles.
HM Training Plans
Train with the same system used by professional athletes to set a new PR at your next half-marathon race.
✔ Elevate your aerobic capacity (VO2max)
✔ Boost your lactate threshold/tolerance
✔ Increase your neuromuscular power
✔ Upgrade your fatigue resistance
✔ Improve your running economy