Kicked things off with a hard look at my 2:07 finish at the Burj2Burj. While I crushed it in many ways, a sub-2 hour half marathon feels so within reach now. It’s all about drawing lessons and setting sights on that next big target.
The Burj2Burj: What a great race – https://youtu.be/J4BRx_TG2wE?feature=shared
Realizing where I tripped up last time really helped zero in on tweaks I need to make. More long runs were sorely lacking and that tapering? Yeah, wasn’t quite on point. Cutting down too early left me feeling sluggish when I needed the energy boost.
Setting the sub-2 hour target is all about understanding what my body is capable of. I see this as an attainable milestone and a strong motivation driver. Making this my focus keeps me pushing through training day in, day out.
Laying out a training cycle that builds gradually, with benchmark races dotted along the way—not just to test my progress, but also as mini celebrations of improvement. Whether it’s snagging a new 5K or 10K personal best, each race will be a checkpoint on the journey to my main goal.
Building a Strategic Training Plan: Training Phases and Speed Work
Creating a solid training roadmap is all about balance and focus. I’m setting weekly mileage between 15 to 20 miles with key workouts taking center stage. Three main sessions map out my week, plus an optional fourth for when my schedule allows—because life’s busy, but these runs are a priority.
Volume is my first stop. Building up those miles sets a sturdy foundation for endurance, prepping my body for the distance it needs to cover when race day hits. Once that’s nailed down, it’s onto developing that lactate threshold. Pushing this limit means sustaining tougher training sessions, getting me ready to hold onto that pace come race day.
I’ve learned the hard way that speed work is crucial—especially after not quite finding the right rhythm for the Burj2Burj. This time, my goal is to find a balance between the intensity and duration of my speed sessions. No more running too hard for too short! Instead, it’s all about smart pacing and keeping the eyes on the prize: a pace that’ll get me to that sub-2 hour mark.
Planning a few 5K and 10K races into my training not only keeps things exciting but also lets me gauge my progress. Aiming for a 10K between 50 to 55 minutes is part of the strategy, letting these distances set the stage for my half marathon ambitions. Seeing those times drop inch-by-inch confirms I’m on the right track and fuel my motivation.
Enhancing Performance through Nutrition and Final Preparations
Getting my nutrition in check is as critical as any running plan I have. Fueling right is crucial for sustaining those training sessions and ensuring speedy recovery. Think of food as my training partner—it’s got to be efficient and effective. Focusing on a diet that keeps me energized includes carbs for fuel, protein for recovery, and healthy fats to keep everything balanced and muscles in top shape.
The taper is where I misstepped before, going forward it’s all about keeping the intensity up but dialing back on the number of kilometers I clock. Slowing down too much in those last ten days sapped my energy for the full distance. By sticking to my routine intensity-wise, yet reducing overall mileage, I aim to hit the right balance.
Introducing threshold training will mark new territory, but it should be a game-changer. Mixing in race pace miles during long run will prepares my legs for the feeling of running tired. The gains? Yeah, I have been warned, they will come quick at first, and though they plateau after a few weeks, if done consistently will have an impact on a possible sub 2hrs?
Maintaining momentum while comfortably easing back on mileage before my next race will help me walk that fine line between readiness and overdoing it. Throwing in those final long runs with segments at race pace under fatigue gets me prepped both mentally and physically, making sure I’m ready to cross that finish line strong under two hours.