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How does a half-marathon go in under two hours?



For runners, one of the biggest hurdles is speeding up the pace and crossing the finish line of a half marathon (13.1 miles) in less than two hours Strava has achieved something and something that the company has achieved – both through an online community Also through a challenge called Project 1: 59 – hopes to help more runners achieve it.

First, the basics: To reach a halftime half-time, your race pace needs to be in the range of 9:05 to 9:10 a mile, says Janet Hamilton, CSCS, a running coach based in Atlanta, GA and owner of Running strong.

And although endurance is required for all distances, a sub-two goal is not overly high. If you've been on the road for nine or ten minutes, you've got the fitness to get there, assures Ellen London, a Boston-based treadmill from the Heartbreak Hill Running Company.

"It's about extending this fitness from a few miles to 13 of them in a row," she says. "They're on the move in the long run, which means you spend more time on your legs and headroom than you're used to."

In order to run a half-marathon in less than two hours, one must, of course, arrive at the starting line, healthy, unhurt, neatly fueled and hydrated. Here, the treadmills describe how to get there.

Training Basics

Just as every runner is different, every workout plan is different. What you look like depends on a variety of factors (whether this is your first half marathon or not, how much speed you want to build and what your fitness base looks like, just to name a few). Working individually with a treadmill (you can find one here or even ask at your local running store) can help you find the best plan for you.

The first element of any plan, however, says Hamilton build a solid base of 25 to 45 miles a week with a few long runs (depending on your skills between 11 and 16 miles).

You want to build miles both slowly and systematically, Hamilton says maybe 10 percent a week.

London recommends spending 12 to 14 weeks to train a half, depending on your ability (the lower end of it, if you're an advanced runner).

This window of opportunity gives you enough time to build fitness and speed while also keeping a week off as a buffer, as life tends to get in the way of training, "says London.

In this time frame you could have four Doing five runs a week, including a speed day and a tempo day (intermediate runs that are comfortable), a slower long run plus one to two days of cross-training (cycling or yoga) and a rest day, says London. [19659005] On tempo and tempo days, you should work well under your finish race pace, anywhere in the eight- or seven-minute range.

"They're using speed these days to increase their lactate threshold," says London. [19659005] And long runs take one to two minutes slower than the target pace, she says.

"It's not the goal of long runs to build fitness, but your body to the impact and the repeated Get used to the movement of sustained effort over time. "

With the progression of training you can incorporate It suggests four to eight miles of goal-pace efforts in your long runs, she suggests. Increase your speed from short interval work in metered doses to choosing your splits within 5 to 10 seconds per mile of your target tempo. The Key: You want to make sure you know exactly what the tempo is like, says Hamilton.

You also want to make sure that some of your routes have hills that help you build hip strength, stamina, strength, and strength. and protect against injuries. It takes 10 to 14 days to shorten your workout, reducing the effort and distance in your long runs.

Rattletag

Once you're done At the end of the line, every treadmill tells you: Do not go out too fast. This is one of the common mistakes runners make, and a surefire way to burn themselves.

In fact, you do the opposite: "Be a little slower on the first mile than the target pace when things are crowded," says Hamilton. As things get a little thinner, lock your pace, she says.

To be on the safe side, London suggests firing for nine minutes, allowing you to lose 10 to 15 seconds on each side: "Decide on the target speed on the flatter sections and build something more Time for obstacles like hills and water stops, "she says.

And do not panic if you cover a slow mile.

"To be able to run at 1:59 you have to run at an average pace of 9:09, but this is not your set pace for the entire race," recalls London.

If your course is hilly? "First," Hamilton suggests.

"Research shows that a constant effort per mile on race day is the best way to reach your goal," she says.

What that means: even if you Covering a Very Hilly Mile If you face this section at 9:30 am with the same effort as a later descent (where you can possibly reach a mile of under 9 miles), you will make up for it.

If you are Feel Good Mile 10 "Start gradually by a few seconds per mile, Hamilton suggests," If you were 20 seconds slower the first mile, you can easily make up for it by taking the last 5km La Run faster than your target speed for 7 to 8 seconds per mile.

It should also be assumed that the end of the race will also provide an energy boost, says London.

Most importantly, though it can be hard not to allow a total – this 1:59 – go in your head.

"Focus on making every mile you can for this mile," says London. "Build on each one with confidence, and you'll cross the finish line before you know … and in less than two hours."


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