How to Include Speed Runs in My Half Marathon Running Program
How do I include intervals into my half marathon running program?
I started running last year. I did a beginners running program to get to 5k, then did a 10k running program. I have run two 10k races since and I am now preparing for a half marathon in October.
I have read a lot about trying to increase your stamina and trying to increase your speed. Because of this, I am now trying to work in some intervals and tempo runs into my running schedule.
I run three days a week. My long run is about six or seven miles. I also do two shorter runs of about three or four miles.
Can I just replace the shorter runs by an interval run and a tempo run. Should I be doing speed runs every week? The problem is that I want to increase my distance a bit more as well, I don't think six/seven miles is enough for a half marathon.
My other training consists of walking about three miles on non-running days and doing some light strength training as well.
Although I am over fifty I am still quite ambitious. There are a lot of fast women in my age group around where I live and I do not want to be last each and every time!
Thank you for your help.
Answer by Dominique:
Hi there,
Thanks for your running training question.
Generally you would focus on increasing your mileage first. With three runs a week I would for now work on increasing the length of your runs, gently to 5-6 miles and a long run of 10-14 miles. You can do this over a few months time, you have some time until your autumn half marathon.
Given you are limited to three days / week of running training and want to do the speedier work I would, towards August probably, replace one of the shorter runs with tempo runs predominantly. In the half marathon the speed you will be using is below your lactate threshold, so I would, as a beginner, definitely focus more on the tempo runs.
Maybe have a rotating schedule in which you do two weeks with 1 tempo run, then one week with an interval run.
At this point in time, I would advise against removing easy runs out of your schedule in favour of the faster stuff. Easy running should be the core building block of your running program.
This is always the case, for elites and for beginners, but especially when you are new to running and still working towards being able to cover the distance.
Hope this helps.
Kind regards, Dominique
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