PUBLISHED 02/07/2006
The Training Runs
This half-marathon program includes three time-targeted runs each week. On Tuesday, speedwork. On Thursday, a tempo run. On Saturday or Sunday, the long run. (More on what to do the rest of the week later.)
Since you'll be running only three days a week, these runs might be faster than you're used to, maybe a lot faster. But don't fret. This is because each run serves a purpose--mainly, to make you fitter and faster for your race. "I have trained a lot of runners using these formulas and they have been able to meet the training standards just fine," says Pierce. "The emphasis on intensity for these three sessions provides the runner with stimulation, both physiological and psychological, associated with hard efforts."
Speedwork:
The plan uses three distances--400, 800, and 1600--which should be done on a track or well-measured flat trail. Warm up with a 20-minute jog and cool down after your session with a 10-minute jog. This helps prevent muscle strains, and will keep your legs fresh for the next session.
Sample Speedwork:
20-minute jog. 8 x 400 (at pace specified) with a two-minute recovery jog in between each. Cool down with a 10-minute jog.
Speedwork Times:
400s--HMP, minus 75 seconds, divided by 4
800s--HMP, minus 65 seconds, divided by 2
1600s--HMP, minus 45 seconds
For example, a runner who is targeting a 1:30 half-marathon would be running at a 6:52-per-mile pace. Their 400s would be run at 6:52 minus 75 seconds (5:37), and divided by 4, or 84 seconds.
