Running Science

by Owen Anderson

  Conclusion

  Training for a 10K strongly resembles the preparations for 800-meter, 1,500-meter, mile, and 5K competitions since a high quality of physical work is emphasized and the ultimate goals—optimization of vO2max, tlimvO2max, lactate-threshold velocity, running economy, maximal running velocity, running-specific strength, and resistance to fatigue—are the same. A slight difference is that 10K training ordinarily emphasizes longer work intervals, and thus a slightly lower average training velocity, compared with preparations for shorter distances. For example, staples of training for the 10K are 1,000- to 2,000-meter (.62-1.24 mi) intervals at current or possibly goal 10K pace. These intervals can be productive for runners competing at distances shorter than the 10K, but such competitors will usually be focusing a bit more intently on higher-speed intervals over shorter durations.

  Chapter 36

  Training for Half Marathons

  The half marathon is the first race discussed in this book that is actually completed at slower than lactate-threshold velocity. Generally, well-trained athletes run their half marathons at a tempo that is about 2 seconds per 400 meters slower than lactate-threshold speed.1 As a result, it is the first race that calls for the deliberate use of workouts comprised entirely or partially of running at less than lactate-threshold speed. These sessions do not include a wide array of subthreshold paces, however; they all center around the use of current (or estimated) half-marathon velocity because such running improves economy at current half-marathon tempo and makes it easier to move up to faster paces in the race.

  As a race, the half marathon is attractive to distance runners for a number of reasons. Although the half marathon is sometimes looked down upon by incorrigible marathoners, the half marathon can serve as a springboard to improved marathon performances. The half marathon is also a much easier race from which to recover compared with a marathon, and the half marathon is a great race for the 5K and 10K runner who wants to move up to something longer but is not yet ready to tackle a full marathon.

  Half Marathon Workouts

  When training for a half marathon, a runner does not need to negotiate an 18- to 20-mile (28.97-32.19 km) run during his or her preparations as is the case for a marathon. Nonetheless, preparing for a half marathon is much like premarathon work—and like prepping for the 800, 1,500, 5K, and 10K—in the sense that a runner must attempt to boost maximal running velocity and neuromuscular power characteristics while laying down the key physiological undergirders—vO2max, lactate-threshold speed, running economy, running-specific strength, and overall tolerance of race pace (i.e., resistance to fatigue)—that permit the sustaining of high-quality speeds in the race.

  Although increasing maximal running speed might appear to be a strange and unneeded goal for the half-marathon runner, it is like adding another room to a house: It gives a runner another place to go. As maximal running velocity increases, the runner is not trapped by the speeds that he or she has always been capable of running. The runner can move up to higher velocities, and as this is accomplished, familiar paces such as current half-marathon capability become much easier to handle. When a specific pace becomes easier to maintain in a race, a runner can usually move up to a speed that is faster than usual and even set a personal record.

  A runner who wants to complete a half marathon must have the ability to cover 13.1 miles (21.1 km) in one sustained effort. Gradually building up to a training-run distance of 11 miles (17.71 km) will ensure that a runner is capable of doing that. If a runner can negotiate 11 miles in a training effort, adrenaline and excitement will ensure that he or she can handle 13.1 on race day. A relatively inexperienced runner whose long run is no more than 5 miles (8.1 km) or so can simply add one mile (1.61 km) to this long run each week or every other week, depending on the schedule, until the 11-mile distance is reached.

  Lactate-Threshold Workouts

  As mentioned, half-marathon speed is related to lactate-threshold speed. Although there is variation among runners, half-marathon pace is about 2 to 3 percent slower than lactate-threshold velocity. This has an interesting consequence that is sometimes ignored by half-marathon competitors: As lactate-threshold speed improves, so will half-marathon tempo. When lactate-threshold velocity is enhanced by 1 percent, half-marathon pace will also move up by about the same amount. When lactate-threshold speed is raised by 5 percent, the result is an almost 5 percent improvement in half-marathon time, which would be about a 4.5 minute gain for the 90-minute half-marathoner.

  This means workouts that advance lactate threshold are great for half marathoners. And it also means—somewhat paradoxically for old-school coaches and runners—that some of the same workouts that are terrific for 800-meter and 1,500-meter runners are terrific for half marathoners. Lactate stackers (chapters 27 and 32), for example, are perhaps the best workout in the world for advancing lactate-threshold speed and are wondrously effective for half-marathon athletes. Circuit workouts (chapter 13) are great, too, because of their properties for advancing lactate-threshold speed as are hill workouts (chapter 15), greyhound running (chapters 23 and 28), and all the other quality sessions recommended for the shorter distances. In addition, vO2max efforts (chapter 26) will also pay big dividends in the half marathon.

  Training at 10K Pace and Racing 10Ks

  Training at 10K pace also works wonderfully well for the half marathon. The reasons for this are simple: The 10-K speed is high quality and above lactate-threshold intensity, yet it is not far above half-marathon velocity at about 4 seconds per 400 meters faster. In fact, unless a runner has already managed to optimize half-marathon performances or is an elite athlete near the top of his or her game, current 10K speed may eventually be the pace used when a half-marathon personal record is set. It is certain that training at 10K pace makes current half-marathon speed feel much easier, and there is little doubt that training at 10-K tempo improves economy at half-marathon pace. Thus, the 10K speed sets the stage for higher-quality half-marathon performances.

  Although people automatically tend to connect the half marathon with the marathon as being similar races, the half marathon is actually much closer in terms of distance to the 10K. If a runner has become a skilled 10K runner, he or she needs to add 11 more quality kilometers (6.84 mi) to a single top effort to be a good half-marathon athlete. In contrast, if a runner can handle the half marathon with aplomb, he or she must figure out a way to handle 21 more kilometers (13.05 mi) in a quality way—and in a single effort—before success can be achieved in the marathon. To put it another way, a half marathon is just one-third of the way—not halfway—between a 10K and a full marathon.

  Thus, running several 10K races during the 8 weeks leading up to an important half marathon can be part of an excellent overall training plan. These 10K races will improve lactate-threshold speed and half-marathon running economy, and they will make planned half-marathon pace feel much easier to sustain. A 10K race should not be attempted 1 week before an important half marathon, however; a hard 10K requires some recovery time, and 1 week is probably not long enough to restore the neuromuscular system for the stresses of a half-marathon. It is probably best to keep the last preparatory 10K at least 2 to 3 weeks in advance of a significant half marathon.

  Some coaches and runners advocate running 10Ks at planned half-marathon pace, but there is little reason to do this. One can run at half-marathon pace quite easily as part of normal training; there is no need to occupy a race with it. In fact, running the 10K to the best of one’s ability will do far more for fitness than cutting back the throttle and moving through the 10K at half-marathon speed. Bear in mind that average 10K intensity is about 90 percent of O2max, an excellent level of effort for upgrading economy and lactate-threshold speed.

  A training session with 10-minute work intervals at current 10K pace and with 3- to 5-minute jog recoveries works wonders for half-marathon ability. A runner should begin with two 10-minute intervals per workout; once the duo can be handled, add a third 5-minute work
interval at 10K pace to the session.

  Training at Half-Marathon Pace

  It is important to be totally economical, comfortable, and confident on race day, and so it makes sense to carry out some workouts that are planned at half-marathon pace (PHMP). To determine PHMP, a runner can simply tag on 16 seconds per mile (1.61 km) to current 10K speed. Table 36.1 provides conversions of 10K race times into PHMPs.

  Alternatively, a runner can be more aggressive and predict that by the time the half marathon rolls around, he or she will be fitter and 10K speed—and also half-marathon velocity—will be higher. In this case, half-marathon pace can be projected to be just 8 to 10 seconds per mile slower than current 10K speed. However, it is important to be careful in the corresponding workouts. As the distance of PHMP efforts is increased, PHMP should be tempered, that is, reduced in speed, if the workouts are overly difficult.

  A good way to start with PHMP sessions is to warm up a bit beforehand, roll through 3 or 4 miles (4.83-6.44 km) at PHMP, and follow with a cool-down. If possible, nearly every week add another mile to the PHMP until a maximum of 8 miles (12.87 km) is reached. If distance feels manageable, success on race day is highly probable.

  Of course, most runners would agree that sustaining planned pace is much more difficult over the last 10 kilometers (6.21 mi) of the half-marathon than over the first 11 kilometers (6.84 mi), so it is a good idea to shape PHMP sessions in certain ways. Specifically, once a runner is sure that he or she can run 11 miles (17.71 km) without stopping and is fairly comfortable ticking off 5 miles (8.05 km) at PHMP, a good workout would involve running 4 miles at a very moderate pace; then, with no break in between, 6 miles (9.66 km) at PHMP; and then a 1-mile cool-down. This is also a benchmark workout: If the runner can complete it successfully, the chances of reaching goal time on race day are quite high. To ensure adequate recovery, this workout should be completed at least 2 weeks before the date of a major half marathon.

  Superset Training

  Superset sessions work well for half-marathon trainees although the sets tend to be significantly longer than those used by runners preparing for shorter distances. A great superset workout for half-marathon runners is the 800-1,600. To do this workout properly, a runner simply warms up thoroughly and then completes 800 meters at current 10K speed; without stopping, he or she then covers 1,600 meters (.99 mi) at PHMP to complete the first super set. A 5-minute recovery can be employed between super sets, and a runner can profitably begin with three of these supersets per workout; this provides roughly 1.5 miles (2.41 km) at 10K speed and 3 miles (4.83 km) at PHMP for the session.

  A considerably more challenging superset session is the 400-1,200-3,200. After a very thorough warm-up, a runner hits 2 × (400-800-2,000) with the 400 at 5K intensity, the 800 at about current 10K speed, and the 2,000 meters (1.24 mi) at goal half-marathon pace. There is no recovery at all between the 400, 800, and 2,000 within each set. The recovery between sets is 5 minutes of jogging, and the cool-down after the second set consists of 2 miles (3.22 km) of very relaxed running. The 400-800-2,000 superset boosts lactate-threshold running speed and enhances economy and confidence at goal half-marathon pace. It is terrific for increasing the ability to sustain tempo at planned half-marathon pace even when the neuromuscular system appears to be in a rather pronounced state of rebellion.

  Hill Training

  Hill sessions improve running-specific strength and resistance to fatigue for half-marathon runners, so they are also recommended. A particularly ideal slope for half-marathon athletes would be a gently rising hill, with an incline of about 3 percent, that continues its upward slope for a mile (1.61 km) or so. The planned workout would involve climbing the hill at half-marathon speed, which will feel harder than usual because of the upslope. Due to the length of the hill and the possibility for jarring, eccentric damage to the leg muscles, it makes little sense to jog back down the hill for recovery. Instead, a friend may drive the runner to the base of the slope, if possible, and a bit of jogging at the bottom can keep the runner loose; total recovery can last 4 or 5 minutes. The number of climbs per workout can begin with two and progress to four or more over time.

  PHMP Circuit Training

  Naturally, PHMP circuits can also have an extremely positive effect on half-marathon capacity. To carry these out, warm up with about 10 minutes of light jogging followed by light stretching activities and dynamic-mobility exercises. Next, run (4 to 6) × 100 at what feels like 5K speed, with short recoveries, and then perform the following activities in order. Move quickly from exercise to exercise but don’t perform the exertions overly quickly. Don’t sacrifice good form just to get them done in a hurry. The idea is to carry out each activity methodically and efficiently—and then almost immediately start on the next exercise.

  Run 1 mile (1.61 km) at planned half-marathon pace (PHMP).

  Complete 20 six-count squat thrusts with jumps (chapter 13).

  Do 50 abdominal crunches (chapter 13).

  Perform 20 high lunges with each leg (chapter 34); keep the nonlunging foot on a step or platform that is about 6 inches (15 cm) off the ground.

  Carry out 50 low-back extensions (chapter 13).

  Do 10 push-ups (chapter 13).

  Complete 15 one-leg squats (chapter 14) with one leg and then 15 more with the other leg.

  Run one-half mile (.8 km) at PHMP.

  Carry out 30 bench dips (chapter 13).

  Complete 15 high-bench step-ups with each leg (chapter 14).

  Jump 100 times in place with propulsive force coming from ankles not the knees. Carry out the last 30 jumps at an especially quick tempo. For all 100 jumps, don’t try for great height; the feet should only come off the ground a few inches or centimeters. Minimize ground-contact times.

  Carry out 30 cross-body leg swings with each leg.

  Run 1 more mile at PHMP.

  Repeat steps 2-13 for two circuits in all; then cool down with 2 miles (3.22 km) of light jogging.

  This is a fairly tough workout, with 4 miles (6.44 km) of PHMP running and a variety of somewhat exhausting exercises. Once the half-way point of the first circuit is reached, blood-lactate levels will be rather high, so this turns out to be an excellent session for lactate-threshold improvement. The PHMP circuits also enhance whole-body strength and coordination, making a runner more economical at PHMP. In addition, the PHMP circuits fortify general resistance to fatigue and give a runner the ability and confidence to run at half-marathon pace no matter how rugged it feels. As a runner completes the last 3 or 4 miles (4.83-6.44 km) of the goal half-marathon, he or she will be thankful to have completed these PHMP circuits a couple of times during preparatory training.

  Cross-Body Leg Swings

  Lean slightly forward with one hand on a wall or other support. Place full body weight on leg on the same side as the hand on the wall. Then, swing the nonsupporting leg across the front of the body (figure 36.1a), pointing the toes upward as the foot reaches its farthest point of motion. After this, swing the nonsupporting leg back to the other side as far as comfortably possible (figure 36.1b); point the toes up as the foot reaches its final point of movement. Repeat this overall motion 30 times and then performing 30 reps with the other leg.

  Figure 36.1 Swings (a) across the body and (b) out to the side.

  Quality Over Quantity

  Runners often inquire about the optimal weekly distance for half-marathon training, but it is important to remember that there is no such thing. Runners complete their best half-marathons when they have reached their highest fitness levels, not necessarily when they have racked up the most distance or attained a magical total volume of distance run. Achieving the greatest fitness level means maximizing vO2max and lactate-threshold speed, enhancing economy to the greatest possible degree, boosting maximal running velocity, increasing running-specific strength and resistance to fatigue, and preparing the body to flawlessly handle the specific demands of half-marathon race pace. Quality training and PHMP efforts do that far bette
r than the simple accumulation of large numbers of miles or kilometers.

  Conclusion

  Half-marathon training proceeds in a fashion similar to 10K training with the exception that workouts geared specifically to running at planned half-marathon paces are included. These sessions include the super sets, PHMP circuits, hill workouts at PHMP, and long runs with inner PHMP segments, all of which are described in this chapter. The overall progression of half-marathon training follows the usual pattern: General strength comes first, followed by running-specific strength, hill work, and then explosive training.

  Chapter 37

  Training for Marathons

  The marathon is often called the toughest of all popular road races and with good reason. Participation in the event can produce dehydration, overhydration with consequent hyponatremia, severe muscle cramping, gastrointestinal distress, hypothermia, and hyperthermia. Research also reveals that running a marathon increases a runner’s risk of respiratory infection. Of all the popular races, the marathon is also associated with the highest death rate per competition. It is an event in which the 3-hour finisher needs more than 32,000 impacts with the ground to complete the race, and thus it is a competition that requires extended postrace recovery.

  More Training Is Not Better

  There is wide disagreement about how to prepare properly for the marathon, but it is reasonable to say that the philosophy of more is better is currently holding sway. According to many marathon experts, increased workout frequency and volume are the keys to success, and moving above 50 miles (81 km) of training per week is thought to be far better than completing just 30 to 40 weekly miles (48-64 km). The idea seems to be this: It’s a long race, so training should be geared toward a high volume of total weekly work.