Part II: Everybody Should Run a Half Marathon
I really appreciated Amy’s inviting and enthusiastic post about half marathons. She nailed so many great reasons for hooking up with a half marathon race. As part of Half Marathon Week at Runners’ Lounge, I wanted to add some additional points and provide some resources about half marathons.
The pace is comfortable
A common guideline for half marathon pace is 20 – 30 seconds slower than 10k pace. This pace is inviting and a great trade off to the faster demands of 5k and 10k. It seems like forever for me to reach the half-way point of 10k, and that “wonder-if-I-can-hang-on” feeling seems to strike earlier in a 10k. However, I’m often surprised when I arrive at the half-way point of the HM and realize how far I’ve covered fairly comfortably without breaking down mentally. Hmmm, maybe I’m actually just a lightweight when I run HM?
Pace doesn’t demand as much speed training
The key factor to marathon training is endurance. The key factor to successful half marathon racing is lactate threshold. LT is that component, that if we build it up, we don't slow down as quickly during a race. We increase our lactate threshold with tempo runs, which are great boosts to our fitness, but not quite as gut-busting as most intervals and repeat workouts. LT is that pace that makes us the most capable in half marathons distances.
Complements Other Race Distances
With other races on the horizon, a half marathon is a great training and preparation distance. Running 13.1 builds extra endurance and even speed for 10k distance. The HM is also a great dress rehearsal for the marathon, giving us the chance to grow accustomed to “running long,” and to practice tapering, proper nutrition, hydration, race strategy (early, middle, and later miles), and to road test shoes and clothes.
A Variety of Training and Racing Options
One real gem of the half marathon is the shape it gets us in. At the HM level of fitness, we can sprinkle in some speed workouts and we’re ready to run competitive 10ks. And the challenges to train for the marathon are not nearly as daunting because we’re well on our way. When I’m in solid half marathon shape, I have all sorts of options for easy running, mastering my pace, running multiple races, racing a variety of distances, and increasing the mileage to train for a marathon. Also, when I’m in HM condition, it’s not as hard of a sell to my wife if I want to ramp up to train for the marathon.
A Chance to Shine
Even with the best training and plan, it’s extremely tough to execute the final portion of a marathon; we often just hang on. At miles 20 – 26, the body is depleted of glycogen, and the brain plays rotten demotivating tricks on us.
The HM, however, presents more opportunities to be mentally tough through each mile and fight off the negative thoughts in the later miles. I’ve been able to lower my splits for the final miles in a HM by 20 – 30 seconds purely based on the inspiration of having a finish line to cross sooner rather than later.
Plus there are fewer Kenyans and elites in the half marathons I run.
Resources for half marathons
Hal Higdon's Novice Half Marathon Plan
Hal Higdon's Intermediate Half Marathon Plan
Hal Higdon's Advanced Half Marathon Plan
Runners World Half Marathon Plan
Jeff Galloway's Half Marathon Training Program
Articles
Half Marathon Tips From The Top
First Half Marathon Training Plan
But Tom there are no cool movies about those people who run Half-Marathons... I agree the Half Marathon is definitely a more fun race to run and train for with a normal schedule. Maybe Ultras think the same thing about full marathons -- being easy, but there is a world of difference between the first 13.1 and the last. Besides, I actually feel like a fast HM where with the full I just feel dead. :-)
Posted by: Kent | February 06, 2008 at 10:38 AM
Being that a 1/2 is in my future, i am loving all the 1/2 talk. it is pumping me up. Looking forward to all the tips tomorrow.
Posted by: viv | February 06, 2008 at 11:05 AM
Boy those two girls must be really slow. My name is already on the board between their heads. :D hee hee :D And we all know how slow I am....
I love these posts, lots of good info.
Posted by: Nancy | February 06, 2008 at 05:57 PM
I absolutely love half marathons... they're challenging, but they're not like a part-time job!
Posted by: david | February 06, 2008 at 07:20 PM
A serious distance for a non-marathon runner. I still remember passing the 10 mile marker... a total revelation.
Who needs a car!
; )
Thanks for posting the great links.
Posted by: kara | February 07, 2008 at 12:51 PM