Blender Fox


Half Marathon Training

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I’ve just found out that ASICS (whom all my running gear is from) also have a mobile app and training plans, including plans for various distances and paces. And yes, Half Marathon is included in them.

I’m going to switch off miCoach for a bit and try out the ASICS plan. They have structured the plan into phases to add variety to the plan and I like that because you can see exactly what phase you are in and keep yourself motivated. Unlike the training I was doing via miCoach, this one, like most mobile/web training plans, is pace-oriented.

  1. Pre-Conditioning - The Pre-Conditioning Phase is an important one to get your body ready to train for the half Marathon distance. There is lots of jogging in this phase so enjoy this pace and don't be tempted to speed up, you will have plenty time later to train harder.
  2. Balanced Training - The Balanced Training phase mixes fast paces and extended distances, creating a well rounded set of endurance and speed exercises to prime your body for the more focused phases later in the plan.
  3. Getting Faster - The Getting Faster Phase uses a variety of speed focused training sessions to boost your running pace. These are first around 10km long and build in length as the weeks go by. They will gradually allow you to build speed for long distances.
  4. Going Further - During this phase you will continue the high pace training done in the last phase but you'll extend the distance the pace must be maintained for. This phase will help to build your leg strength and stamina.
  5. Race simulation - This phase has practical training for the race. You should try to complete the fast paced sessions wearing the gear you intend to use on race day. This phase will prepare specifically for the physical and mental demands of race day.
  6. Tapering Off - The Tapering Off Phase is all about bringing your body into peak condition. Both the mileage and intensity of training is reduced to allow your body to recover and overcompensate. Race pace training is added to keep your body accustomed to the pace required on race day.
  7. Recovery - Having reached your goal, take the next 2 weeks easy to let yourself recover. Take plenty of rest and then try Jogging and Comfortable runs to ease back into running. Judge how fit you feel with the faster paced runs at the end of this phase. Then you're ready for the next challenge!