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  • Hello?

  • I'm sure Let's get running on this video.

  • We're gonna talk about how we can improve on half marathon.

  • Now.

  • These videos aimed particular video is aimed at those who perhaps getting more comfortable heart, mouth.

  • They're looking to run times, perhaps sub 1 40 or around 1 40 Then it could advice to push their performance up a notch.

  • Now, I'm not gonna talk about splits and times and those sorts of things.

  • What I'm gonna talk about is the skills you need for the school.

  • You need to try and run a faster time.

  • Now for those two running those fast times, it's about being comfortable being uncomfortable.

  • It's running.

  • It's stained, challenging paces in our training.

  • We can cope with that on race day.

  • So Archy Session's gonna be an aerobic conditioning sessions that is spending some time doing the running out of controlled discomfort as a roughly seven at an effort.

  • It's running hard, faster into the scale that will be your half man.

  • For those who are starting their endless gale, it might be slightly faster.

  • Now, I'm gonna give you three sessions that really help this type of training.

  • Okay, Session one is fairly simple to some tempo intervals.

  • Now I'd start with the three times nine or 10 minutes with a three minute jog.

  • Rest in between each on the patient.

  • Aiming for is that that patient controlled discomfort.

  • Seven out of 10 breathing.

  • It's strange, but if you were with a partner, you could probably say two or three words for five to each other in conversation.

  • Now, the way to progress that session will be either to to increase the into lent a little bit, maybe 12 minutes, but mainly to reduce that time.

  • The rest in between your reigning really to get to Brooklyn.

  • 40 minutes at that pace with the warmer either side.

  • That's your golf session, too, is a progression run.

  • So it's It's basically exactly what it says it is.

  • It's a room where you start slightly slower tempo, increase in temperature, of course, accession on end that that hard seven out of 10 effort.

  • At the end of the right, I'll recommend probably between 50 and 70 minutes in duration.

  • These thieves progression runs on.

  • It's it's really a case of getting your legs.

  • You stir up in that pace when they are tired, really important Really good to be in that.

  • That motor thinking third session is a far relaxation.

  • Now there's a wide range of file exceptions you could do, but I'm gonna give you one specifically for half marathon runners.

  • It's called an alternation session.

  • So in this session, we're gonna spend some time running both over faster.

  • Well, slightly below that.

  • That seven out of 10 gold marathon, half mouth pace effort.

  • Now what made you start for the 10 minute warm up and cool down at the end?

  • Run for 45 to 50 minutes, alternating five minutes faster than that.

  • Seven out of 10.

  • Effort just a little bit faster, with five minutes slightly slower.

  • More the steady tempo also all the way through to the end of the end of the run that cool down at the end.

  • Now, as you progress that session, you might either increase the length of the fastest sections may be trying to do 10 minutes.

  • That's starting faster rhythm, but still the five minutes of steady or things preferable is, too, is to increase that pace.

  • The study pacing between them still slightly faster and harder and slightly slower.

  • But the steady pace is getting a bit faster.

  • There's more information about the sessions in our training club.

  • You can see the link below in the bio or in the Egypt comments.

  • Check those out for lots of plans, which is specifically aimed for those fast heart beat last it Mentally half marathons are very tough.

  • It's a hard rhythm to maintain for a long period of time.

  • You're gonna be in in the hurt books for it for a period on a push.

  • Now it's really important you train your brain, your mental toughest cope with that challenge.

  • Now one easy working do that is, after perhaps one of these sessions, or maybe just one of your longer runs doing your training.

  • I would do five or 6 32nd hard intervals with immediate rest between.

  • And the purpose of this isn't necessarily physical is more mental.

  • Focus on the dialogue in your mind between wanting to stop because your legs are tired.

  • After that long run, I'm wanting to push and maintain Their effort is one you should observe and work out how you can doing a race two and 1/2 marathon.

  • What tricks you used to make sure you kept sprinting and kept money makes you a very nice and smooth and fast.

  • I think about how you managed that dialogue in your head.

  • You know, if you push hard when you need to on those times, it's good to have you going for good luck with your running you around a great half marathon on Let us know how you get.

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