For many long-distance runners, the first step in conquering a marathon is the half marathon. Someone first runs a couple of 10 km races to gain confidence, and someone decides to immediately conquer the “half”. In today's article, I want to tell you how to properly decompose forces in running for a half marathon. It will be especially relevant for those who are going to overcome such a distance for the first time in their lives. But for experienced runners looking to improve their performance, it will also be useful.
Don't be euphoric. Restrain yourself for the first kilometers.
Most half marathons are a massive sporting event. Hundreds and thousands of amateur runners get together and do what they love. The atmosphere at these starts is amazing. Entertainment program, noisy conversations, fun, joy of unity. Many have a print on T-shirts from the organizer, and no one is worried that they are running in the same clothes, it turns out a kind of flash mob. It is difficult to describe the positive charge that is present at the start. And now he is just dangerous in the first kilometers of the distance.
The most common mistake of many novice runners, and even experienced ones, is that, succumbing to the general euphoria, they rush into battle from the first meters without controlling their speed. Usually, this supply of adrenaline is enough for several kilometers, after which the realization comes that the pace was obviously taken too high. And the finish line is still very far away.
Therefore, the first and most important tactic is correct: keep yourself at the start. If you do not know what you are capable of, then just estimate the pace at which you will definitely maintain the entire distance.
If you know how long you are running, then start running at the average pace with which you planned, even if it seems to you on the first kilometers that there is a lot of strength.
And do not pay attention to those who overtake you in the first kilometers of the distance, even if that person is obviously running worse than you. At the finish line, everything will fall into place if you adhere to competent tactics.
Running even is the best half marathon running tactic
The best tactic for running a half marathon is to run evenly. For example, for the result of 2 hours in a half marathon, you need to run every kilometer at 5.40.
So, calculate the pace so that you run every kilometer at exactly this time. And if you remain strong, you can add on the final 5 km and improve your result.
The biggest difficulty with this tactic is that it is not always easy to determine with what average pace you need to run, because you yourself do not know what result you are capable of. Therefore, there is such a concept as competitive experience and control training.
If you are running a half marathon for the first time, then, of course, you have no competitive experience. But the indicators of your running in training may well tell you what you are capable of.
An excellent indicator will be a control race of 10 km to your maximum strength 3 weeks before the start. If you have exactly a competitive result, then this is even better and you can navigate by it. Of course, the exact figures of the ratio of the results of a 10 km run and a half marathon will not give, but they will be enough for a rough understanding of the pace.
For example, if you running 10 km in 40 minutes, then you can expect a result in the region of 1 hour 30 minutes with the correct preparation for the half-marathon.
Below I give a table from the famous book by Jack Daniels "800 meters to the marathon." This table will help you understand the relationship of different distances to each other.
I strongly advise you not to take this ratio as an axiom. There are deviations in this table depending on the person, on his data and on the characteristics of training. Moreover, in my coaching practice, I noticed that the deviation is usually in the direction of worsening the result with increasing distance. For example, if you run 5 km in 20 minutes, then you should run a table marathon in about 3 hours and 10 minutes. In fact, the result in reality will be around 3.30 and only with good running volumes. And the shorter the distance, the more difficult it is to compare it with the longer one. Therefore, it is better to compare distances in the range of no more than one in the direction of increasing and lengthening. These will be more precise parameters.
Negative splits - a tactic when the first half runs a little slower than the second
Professionals and many amateurs try to use the so-called “Negative splits” when running the half marathon. This is a tactic in which the first half runs slightly slower than the second.
Almost all world records at many distances were set using this tactic. Including the world record for the half marathon.
However, why then did I write in the article that the best running tactic is to run evenly? The point is that to calculate the tempo so that you get the perfect negative split, you can only have a lot of experience in performing at a given distance and knowing exactly what you are capable of. Because in this type of tactics it is important to feel the tempo perfectly.
World record in half marathon running was set in such a way that the first half of the distance was covered one and a half percent slower than the final average pace (2.46 - average pace), and the second half was one and a half percent faster than the average pace. For example, if you are going to run a half marathon for 1 hour 30 minutes, then according to the tactics of a negative split, you need to run the first half with an average pace of 4.20, and the second half with an average pace of 4.14, while the average pace for the distance will be 4.16. Units who can control the pace so precisely. For most even experienced runners, a deviation of 2-4 seconds per kilometer will not be noticeable and in fact such a run will be even. Especially if along the course there are ups and downs or strong winds
The danger of a negative split for amateurs is that starting TOO slowly will not make up for the gap. One and a half percent difference in pace is very small and extremely difficult to capture. No matter how slowly you ran the first 10 km in the half marathon, you will not be able to jump in the second half above your head. So if you want to experiment, you can try this tactic. But then control the pace very carefully. As the practice of most joggers shows, this tactic does not bring any benefit, because even if you run a few seconds slower than the average pace, then the strength to run faster in the second half usually does not remain. This does not always happen, but in most cases. That is why I recommend sticking to an average pace from the very beginning, and towards the end of the distance you will understand whether you have calculated this average pace correctly for yourself, or if it was too low and it is time to increase it, or vice versa. you overestimated the possibilities, and now you just have to endure so as not to slow down too much.
Heart Rate Half Marathon
If you use a heart rate monitor, it will be convenient for you to run by heart rate. This will not always be an ideal solution, but if you know your heart rate zones for sure, you can run the distance as smoothly as possible.
The half marathon is run at the so-called anaerobic threshold. If you step over it even by a few strokes, then until the end of the distance you will no longer keep the pace.
Your anaerobic threshold usually ranges from 80 to 90 percent of your maximum heart rate.
In order to successfully overcome the half marathon, in addition to tactics, you also need to know a lot of other features and nuances. Namely, how to warm up, how to prepare, what and how to eat before, during and after the race, how to find out the target pace and much more. All this you can find in the book, which is called: “Half Marathon. Preparation and overcoming features ”. The book is distributed free of charge. To download it, just follow the link Download a book... You can read reviews about the book here: Book Reviews
Conclusions on correct running tactics for a half marathon
Do not give in to the general euphoria and start at the average pace with which you will run the entire distance.
The best running tactic is to run evenly. If you are running a half marathon for the first time in your life, then try to calculate the ratio of your results over shorter distances to the possible result in a half marathon and use this average pace for running. Moreover, it is better to lower this average tempo for the first time a little, so that you probably have enough strength.
The half marathon runs at the anaerobic threshold, which means in the heart rate zone from 80 to 90 percent of the maximum heart rate.
Half marathon, the distance is fast enough, but at the same time long. To show your maximum on it and enjoy both the process and the result, you need to have basic knowledge about preparation, mistakes, nutrition for a half marathon. And in order for the development of this knowledge to be more systematized and convenient, you need to subscribe to a series of free video lessons dedicated exclusively to preparing and overcoming a half marathon. You can subscribe to this unique series of video tutorials here: Video lessons. Half marathon.
In order for your preparation for the 21.1 km distance to be effective, you need to engage in a well-designed training program. In honor of the New Year's holidays in the store of training programs 40% DISCOUNT, go and improve your result: http://mg.scfoton.ru/
