If you have been stuck running close to the same race times in the half-marathon season after season you may be close to having a breakthrough race. This is when you see a huge jump in your race time or a significant PR that you have been working towards. There are some ways to set yourself up for a breakthrough half-marathon race to increase your chances of reaching your goals.
How To Set Yourself Up For a Breakthrough Half-Marathon Race
Work on your goal half-marathon race pace
As you progress through your training cycle it’s important to include race pace miles in your training. Not only do these runs help you get faster, but they also help teach you what it feels like to run at that pace. The key is to do enough without overdoing it. For example, you might start with a 2 x 2 mile workout at HMP, and eventually do 4-5 consecutive miles at that pace. It can also be helpful to do a few HMP miles at the end of your long run.
Slow down your easy runs
When you are training hard and doing challenging workouts, it’s important to run your easy runs easy. There are many benefits to easy running but when you are training they allow your legs to recover so you can challenge yourself on your next hard run. Many runners do 1 speed workout and 1 long run throughout the week, with the rest of their runs being at an easy pace. The day after a long run or speed workout can also be referred to as a recovery run and should be very easy.
Master the taper before a breakthrough half-marathon
Once you have put in all the hard work throughout your training cycle it’s important to allow your body to recover during the taper period. You will still do some workouts to fine tune your training and keep you feeling sharp, but your mileage will be lower and the volume of hard running should be less.
Include the right amount of strength training throughout your training cycle
Including strength training in your training cycle can help to improve your running and may be the key to a breakthrough race. Usually 2 strength workouts per week is a good amount while training for a half so you can still fit in all your runs. If possible it’s great to do your strength training the same day as a hard workout (you can do a workout in the morning and lift in the afternoon). If this isn’t possible due to your schedule there are other ways to fit it in, but you may need to play around to see what works for you. I usually lift the day after a hard workout and also do an easy run, and then give myself at least one day before my next hard run.
Adjust your fueling plan
Small adjustments to your fueling plan can make a big difference on race day and may lead to a breakthrough half-marathon. You can try different things throughout your training cycle or consider working with a registered dietician who can give you personalized advice about how to fuel your runs.
Run the right amount of mileage leading up to the half-marathon
Mileage can be a factor in how much your running improves throughout your training cycle. Usually you want to run as much volume as your body can handle without getting injured or overtrained. However, there is a point of diminishing returns where as you run more mileage the risks outweigh the benefits. If you usually peak at 40 miles per week during half-marathon training and haven’t had any issues, maybe you can try running a little bit more during your next training cycle. However, if you notice that you always get some sort of niggle or injury when you hit 40 miles you can lower your mileage and peak at 35 miles per week instead. Also consider whether training by time or mileage is right for you!
You may also like: How To Run A 2 Hour Half Marathon Pace
Include a variety of workouts to improve your speed
Other than HMP miles, there are other workouts you can do to improve your half-marathon performance. Ideally, you want to be a well-rounded runner and improve your overall speed, but during half-marathon training most of your workouts will be specific towards the half-marathon. Early in a training cycle I like to focus on shorter workouts like 400s and 800s or even just fartlek runs. Later in the cycle your workouts should be more specific to the half, focusing more on threshold runs and HMP runs, but you can also sprinkle in some faster intervals as well. For example, you could run a 20 minute threshold run and then spend a few minutes running easy to recover, followed by 4-6 x 1 minute at 5k pace.
Work on your mental strategies to have a breakthrough half-marathon
Sometimes the final piece of the puzzle for a breakthrough half-marathon is mastering your mental strategies. Leading up to your race work on visualization, positive self-talk, and come up with some race mantras.
Focus on other distances when you’ve hit a plateau in the half-marathon
If you have been trying to PR in the half-marathon for several seasons or years, it might be time to take a break from that distance. Try focusing on the 5k or 10k for a bit, and come back to the half-marathon later.
Train on the right terrain
Consider the elevation of the race you are training for (hilly or flat) and the type of terrain (road or trails) and include similar terrain in your training. Try not to do all your runs on the treadmill; you want to be comfortable holding your race pace outside which can feel different than having the treadmill set your pace for you.
Work with a coach or training group for a breakthrough half-marathon
Having support or guidance from a coach or training group can sometimes help you to reach your running goals and have a breakthrough race. Sometimes you just need to try something different to make a huge improvement in your running!
You might also find this helpful: Your Step-by-Step Guide to Improving in the Half-Marathon
Have you ever had a breakthrough half-marathon?
What has helped you to significantly improve your race time?
You may also like:
7 Things You Need To Know Before Running Your First Half-Marathon
How to Adjust Your Training Plan When You Miss a Run or Workout
How to Determine an Appropriate Race Goal Before Beginning Your Training Cycle
Now it’s time for the Runners’ Roundup! Link up your running and fitness posts below! Join myself, Coach Debbie Runs, Confessions of a Mother Runner and Runs with Pugs to post your favorite running tips, experiences, race and training recaps, workouts, gear, and coaching ideas.
These are great tips, Lisa.
Training on the right terrain is important.
I’ve been doing a lot of hilly runs lately but now I need to focus on flatter surfaces because the race I’m training for is flat and on tarmac (the Berlin Marathon).
Thats smart to focus on doing some flat runs to prepare for your race! I usually run hills so flat races feel kind of weird to me. (Usually good at first and then I crave some variation).
These are all great things to consider! It’s so funny how running more easy miles aways leads to faster race miles lol. It just makes no sense.
Yes, it is interesting! Although I don’t think it’s the easy running alone that leads to faster times, but it makes way for better workouts, higher mileage, and less chance of injury.
Really great advice here! I have to admit that I’ve never formally trained for a half, which is probably why I’ve never gotten any better, lol. I always train for the distance. My biggest downfall is running those long runs at easy pace. That is so hard to do!
I’ve only “trained” for a few half-marathons. Otherwise I am running them as I am training for another race. Slowing down on long runs can be tough! I find its easier to do when Im marathon training because I know I will need to slow down to make it through a 2-3 hour run.
These are great things to consider. Last spring, when I actually really trained for my half, I did a number of these and they really worked well for me. It is really hard to slow down on easy runs but so important. Adding in the race pace miles helped a ton as well
Yes those race pace miles are key! I find it so much easier to lock into that pace on race day when Im used to running that pace in training.
Great advice.
I’m not sure at my age, I will ever have a break through half marathon but these tips are good when training for any half marathon.
I do think it’s important to race other distances.
Variety in racing is really good! Sometimes we tend to stick with what we are good at but running other distances can help you become a more well-rounded runner.
I am well overdue for a breakthrough 13.1, LOL. Seriously, I have run so many halfs (I’m approaching 50, I think), that I take for granted I have the endurance but don’t do much in terms of specific training to make that breakthrough a reality. I have been trying to run at a slower pace (UGH, so tough with these l-o-n-g legs and long stride length). I should try to run more miles at the desired race pace…I know that’s a great strategy, but I never think of it while I’m actually running.
It can be challenging to train more intentionally when you are so used to running half-marathons. But to improve you usually need to change something up!
Great advice! I find that most runners don’t run their easy runs easy enough. It is a bit counter-intuitive but so important. Also, when I wrote a post about tapering for a half marathon, it was amazing how many people said they really didn’t do that. I mean, really?
I know for many runners it can be hard to slow down, or to back off during the taper, but both are such important parts of training!
Great tips, Lisa! It wasn’t until later in my running days that I started racing halves. Up until then they were always training runs for my marathons. Plus back in the day there weren’t that many halves out there.
Sorry for accidentally linking up to this instead of The Ultimate Coffee Date. It was quite the morning waking up to our internet being out and discovering that the loud boom we heard just after midnight was lightning hitting our deck. 🙁
I’ve only “trained” for a couple of half-marathons. But I like training for them and I think there’s a lot of opportunity to improve in the half with the right training!
Oh no, I’m sorry about your deck and internet! We lost power for about 5 hours on Thursday night but luckily it came back on or it would have gotten really hot!