HM distance runners on the VnExpress Marathon Hanoi Midnight 2023 course. Photo: VnExpress Marathon
Most FM training plans avoid reaching 26.5 miles because it can lead to injury and affect the runner’s recovery. FM runners usually focus more on accumulating mileage (weekly distance run) and building strength to prepare their bodies for the distance on race day.
For example, a runner who wants to run a sub-3:30 marathon might run 60 to 80 kilometers a week. Accumulating mileage helps build endurance without pushing your body to the limit on race day.
The same principles apply to training for a 13-mile (21.1 km) half marathon, although there are some slight differences. However, the risks of running a race-like distance in training are not as pronounced as they are for a half marathon.
Most runners will do 10 to 12 miles of long run training in the two to four weeks leading up to a half marathon. This approach is popular with runners preparing for their first or second half marathon, or with 5- to 10-kilometer runners who want to try a longer distance. Long run training that is shorter than the race distance still helps runners build the stamina and mental stamina needed to perform their best on raceday.
But if you’re not preparing for your first race and you’re more experienced, you may need to push the envelope and increase your mileage to improve your half marathon PB. An easy way to do this, says Canadian Running Magazine ’s Marley Dickinson, is to add distance to your long runs in your training plan, with a 21.1km long run, or race distance.
The key to success remains the same, though - listen to your body and find what works for you during your workouts to avoid injury and overtraining, or burnout.
Canadian Running Magazine ’s experts also emphasize that there is no right or wrong answer, other than finding a training method that works for you. If you are a newbie and are used to running short distances, you should practice long runs that are shorter than your race distance to see how your body responds to the training. If you are a more experienced and accomplished runner, one way to shorten your long runs is to increase the distance of your recovery runs and workouts.
VNExpress
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