You’ve done a 5km, a 10km, and perhaps you’ve already done a Half Marathon, but now you’re looking to do a FAST Half Marathon! Here is GTN’s guide to running a fast half marathon with the help of Dan Lloyd from our friends at the Global Cycling Network.
Training – For a half marathon, threshold and long runs should take a greater importance in your training programme. The threshold run helps the body adapt to clearing lactic acid more efficiently, whilst the long run helps to increase aerobic capacity.
Pacing – You can monitor your time through each km. Some people like to write the splits down on their hand and know what time they need to go through 5km, 10km etc. Depending on the time you’re doing, the races often have pacers running too. Normally with a big banner or flag so that you can spot them.
Fuelling – As most races take place in the morning, a big carb-heavy breakfast probably isn’t the best idea. It’s a good idea to fuel well in the couple of days before and the evening before. Not bowls and bowls of carbs, but a good regular size meal to stock those fuel levels up. And to avoid any issues on the run, we normally suggest trying to eat your breakfast around 2.5-3hrs before the race start.
You may also want to take a gel around the half way or 10 mile mark. It helps as an incentive and energy for that final push. It’s personal preference so if you don’t like gels, you may want to take on another fast releasing carb source.
Warm Up – As a warm up, we suggest heading off for a short 10-20 minute jog. Its a good idea to finish with a few strides of around 50-60 meters building to a fast pace.
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