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
Half marathon training requires a unique combination of maximal aerobic capacity (VO2max), lactate threshold/tolerance, maximal running speed, resistance to fatigue, and running economy. In order to maximize these variables, you will need to carry out your training in different training zones.
What’s more, 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 half marathon-specific pace.
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 = 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 Training Plans
You can choose half marathon training plans from 4 levels or have one custom made for you.
✔ Elevate your aerobic capacity (VO2max)
✔ Boost your lactate threshold/tolerance
✔ Increase your neuromuscular power
✔ Upgrade your fatigue resistance
✔ Improve your running economy