Half-Marathon Training PRINCIPLES
In order to make our training an easy reality yet achieve a good half-marathon readiness, I found this 3-day-per-week program. It should work well for us.
The program is based on eight essential principles:
One. We can follow it without a lot of hassle. Thanks to the relatively low mileage the plan requires, our risk of overtraining and burnout is lower. It’s also a program that will teach you a solid, positive, life-long approach to running.
Two. We run just three days a week. And each run-speed, tempo, long- has a specific purpose. The speedwork makes us faster; the tempo run raises our lactate threshold, enabling us to hold a faster pace during the half; and the long run increases our endurance.
Three. We run a variety of speedwork: 400s, 800s, and 1600-meter repeats. There is real speed in these speed sessions, so run them with a fast friend (Magda?).
Four. We do our tempo run- from two miles to eight miles -at faster than normal training pace, or 15 seconds faster than your targeted half-marathon pace. (will explain over next meeting)
Five. We gradually build up our long run to 12 miles, and we do those long runs at a slightly faster pace than you would do on a normal long run.
Six. We cross-train twice a week. Easily at first, but as we get fitter, we raise the intensity, which will make us fitter.
Seven. We do not train or race through pain, sickness or busy times at work.
Eight. We taper for two weeks prior to the race.
Content credit : http://www.runnersworld.com/article/0,7120,s6-238-244-258-9369-0,00.html