7 Step Plan to Having the Best Half-Marathon That You Can
The primary goal at That Made Sense is to help you make the connection between science and application. To write things in a way that doesn’t leave you guessing as to what it was you need to do.
No kidding. It’s tried, true and only needs to be massaged based on how you feel that day.
Step #3 it should go without saying but we all got to take care of a little bit of business before we get out there on the Racecourse.From the start line run to the two mile marker at your normal slow and easy Saturday pace so you can get warmed up… That means have a conversation with the person next to you.
Now when you hit the two mile marker you need to step up the pace by 30 seconds per mile.
Should be very doable, but it does require a little focus. You can still talk to the person next to you but hey you may need to breathe a little bit in between the sentences 🙂
Okay at the six mile marker it’s time to get your race on…
Step It Up by 30 seconds per mile and guess what it’s going to be slightly uncomfortable and speaking in sentences is more like spurts. Maybe you really don’t want to talk but you still can.
The 11 mile marker is called the Champion’s Zone…
Because the championship miles are coming up! You’re going to again raise your pace to a level that you know you can hold onto for the next 2.1 miles.
Do I really need to tell you that talking should no longer be an option? If you want your best time then it’s time to use every bit of oxygen to keep your body moving forward.
Know there’s an endless amount of things that can affect your race day. I mean you may not drink enough water the week before you might not sleep very well…
We can control how much we hydrate but sleep, you might have a noisy neighbor that week.
You might even be excited about the race. You know as far as the weather not much you can do about that either.
Sure it’s easy to dress appropriately for the weather on the day and the train and the weather that is race specific.
Race is fairly simple don’t change anything, just do what you’ve been doing for every workout so far.
Sleep and hydrate the same hydrate .
Go out slow and easy and build your speed up during the race. It makes complete sense but going out to fast is a single biggest cause of a bad race.
Think about it, If you go out too fast and use yourself up in the first three miles you’ll have 10 .1 miles of not so much fun.
But if you go out slow you’ll have more fun because it’s relaxed. Then you’re building your speed in the second and third sections still having fun
Now in the fourth and final section not going to lie to you total fun from an intensity standpoint but insanely rewarding when you hit that Finish Line…
Go for it! I dare you to start out slow!