My Best Tips For Half Marathon Training

Hey, my mate welcome back to The Running Week! 🏃🏾‍♀️

In today’s edition:

1. My Top Tips For Half Marathon Training

2. All The Pros and Cons of Fartlek Training

3. 60yo Runner Sets Spanish Masters Record

4. Last Week Training Session

Let’s get into biz!

My Best Tips For Half Marathon Training

Running the first half marathon isn’t just about following a paper training plan.

There are pieces often not listed like hip strength or core strength or even how to work on your mindset to run farther than you ever imagined you could!

So here are 10 of the things I wish I’d known about how to train for a half marathon as a beginner.

Most of these lessons apply to running any new distance, but I found especially pertinent half marathon tips.

1. Set a date for your race

Setting the date makes your goal of running a half marathon more concrete and something you will be more motivated to be working towards.

With the attitude of “I’ll run it when I feel ready”, I promise, you’ll never feel ready. If there is a particular race you want to do, that is always helpful. Sign up for it ASAP before you change your mind!

No specific race you’re interested in? Search for some around the date or month you want to reach your goal. Ask friends and others in your running community for suggestions.

2. Simulate Race Conditions In Training

To a large degree, simulate race conditions as much as possible during training.

Don’t go out and race a marathon daily, but every facet of the race needs to be practiced.

Includes tempo running toward the end of long runs, allowing your body to maintain your half-marathon race pace beyond 20 miles.

We should also practice water stops and drinking large volumes of water and/or carbohydrate solutions during training.

If you are training for a race such as Boston, then some downhill running needs to be incorporated.

Try to train at the time of the day the race starts and in the predicted weather conditions as much as possible.

Do a “dress rehearsal” several weeks prior to the event in a race or long run. This is the time to try out all racing clothing, shoes, socks, and pre-race meals.

You want to do this far enough in advance to allow for changes to take place – and your blisters to heal.

3. Slow Down

Push yourself, it’s race day after all, but when you find yourself hitting paces you never saw in training take a breath and reel it back in.

It’s easy for even experienced runners to get swept up in the excitement of the thousands of runners, the cheers and the idea that race day is finally here.

But, you have no idea what their training looked like, so don’t let any ego pressure or adrenaline push you to keep up.

Bonus: It’s way more fun to be passing people at the end, than praying it was over.

4. Practice Good Nutrition

Good nutrition planning is not just for elite runners; you can’t wing it on race day. It’s about being well hydrated in the days leading up to the race, getting your electrolytes balanced and learning what fuel works for you during the run.

Just because the packet says 1 gel every 30-45 minutes doesn’t mean you need that… it also could be why you’re dealing with runners trots.

You should always practice the race fueling strategy in your sessions before the race!

5. Wear Fitted Running Shoes

Get fitted for good running shoes.

The one’s you bought from the department store may have worked fine in the past, but they aren’t suited for the increased mileage you’ll be covering.

Here’s you can find some tips to find your perfect running shoe fit.

6. Check Your Ego

Check it at the door because you’ll find yourself getting passed by people older, fitter, taller, shorter, thinner, heavier, with strollers and none of it matters.

What matters is you showed up and crossing that finish line is automatic PR.

If it’s not the time you want, the great news is your next race will be another PR!

7. Prep for Chaffing and Blisters

On race day you may suddenly find yourself chaffing in places you didn’t even know existed.

Put Body Glide on every conceivable inch of the body, not just select spots like your thighs, but on race day get in between every toe, under every arm, and even around your waistband. It’s worth it.

8. Run Solo

Practice running solo at least once a week during training.

If you always run with someone and find yourself solo on race day it can immediately throw off your entire day. Know you can rely on yourself.

9. Learn About Recovery

Spend time learning about recovery.

Compression pants, ice baths, sports nutrition, all of these things ensure that during training you can continue putting in the miles and after the race you can resume training without too many days of walking down stairs sideways.

Whether it was the best or worst experience of your life there is often a desire to get right back to training, but your body won’t be ready right away.

Those who do jump back in often find themselves injured within a few months. A few extra easy weeks are worth avoiding months of frustration.

Learn how to recover like a pro runner here.

10. Stick to Your Plan

Finally, it’s important to know that every runner you meet will have an opinion about how you should train, what to wear, what to think; it’s great to listen to all of the advice, but after that you need to decide what fits your personality and then stick to a plan!

As you can see, there’s a lot that goes into successful half marathon training. Put my top tips into practice and you’ll be race ready come the big day!

All The Pros and Cons of Fartlek Training

A lot of people ask me questions about Fartlek, so, In this section, I will tell you all the advantages and disadvantages of this type of training.

Advantages of fartlek training

One of the most important principles of training is variety.

It is important to combine different types of training and set different requirements for the body – Fartlek is one of the best ways to achieve that.

1. Improves endurance

Fartlek is a great training that helps improve endurance because of the way it is performed.

The main feature of Fartlek training is continuous running with changes in running pace.

The body adjusts to the effort over time, so you become able to run longer at a certain pace.

Start with a shorter Fartlek, and gradually increase the length and duration of the Fartlek training.

Research has shown that Fartlek training has a significant impact on improving the maximum oxygen consumption and resting pulse rate.

Other research has shown that Fartlek training has a significant impact on improving cardiorespiratory fitness and muscle endurance in young adults.

2. Improves speed

Fartlek means “speed play”. By inserting faster segments and changing the pace of running, the body adapts to different speeds.

That way, in addition to breaking the monotony of your training, your body gets used to the feeling of running faster.

3. Does not create additional stress

Fartlek is run according to feeling, without thinking about your running pace.

By adding faster segments, you can see how far you can go, without over-exhausting your body, either mentally or physically.

This way, you can still do great training without looking at the clock, being burdened by speed, etc.

Example: It sounds a lot easier to do 10×1 minute fast than 10x400m.

4. It can be done during all training phases

Whether you have just started preparing for your race, or you are already in the final stages of preparation, you can do fartlek training.

Fartlek can be done in all training phases because it does not strain the body too much and is not mentally demanding.

In the preparation phase (base), Fartlek allows you to move from easier to faster running and is a great introduction to interval training.

In the later training phases, Fartlek is also great as a break between more demanding workouts, because you do not have to bother with the pace of running but only have to follow your feelings.

5. It is adaptable

As I said before, Fartlek is run according to your feelings.

Because of that, Fartlek training is adaptable to your current form and training goals.

Whether you are in good or bad shape, whether you want to do easier or harder training, it can be tailored to your needs.

Fartlek training can be an easier workout, in order to allow you to recover between harder types of training (like intervals), or if you are approaching a race or returning to training after an injury.

Likewise, fartlek training can be even harder if you want to add speed to your training and push your limits.

6. Provides diversity

Fartlek allows you to bring an element of play into training.

By playing with speed and changing the pace of running, you will break the monotony of your daily training.

Bonus: Enter an element of play into your training and break the monotony of your daily training in a fun way, whether you are a beginner or a more advanced runner.

7. Improves mental strength

Fartlek strengthens willpower and teaches you not to give up when it gets hard.

There are moments in the race when you are overwhelmed by thoughts.

You think that you can no longer run, and you want to stop. But the body can go a lot faster and longer than you think.

Even though your mind is signaling you to stop and despite the fatigue, you still manage to run.

The more you go through the boundaries of pain, the more mentally resistant you will be.

Therefore, you will be able to withstand much greater effort, push your limits, and increase your pain tolerance.

8. Prepares you for race day

Fartlek training allows you to master the change of pace more easily during a race.

During a race, you will be more prepared for unexpected pace changes.

You will often have to accelerate to overtake another runner, slow down at refreshment stations so you can successfully take refreshments, or speed up at a finish line.

9. It can be done alone or in a group

You can do fartlek training alone or in a group.

However, when doing it in a group, you should be careful! It is important that everyone in the group is at a similar fitness level to avoid overtraining or injuries.

10. Intended for everyone

Fartlek training is great for both beginners and more advanced runners.

Beginners should be careful because they can be fooled by their feelings.

It very often happens that they overestimate their capabilities, start too fast, and fail to endure to the end.

11. It can be done anywhere

You can do Fartlek training anywhere. It is not necessary to do it on the track.You can also do it in the street, forest, park, etc.

12. It burns more calories

Fartlek training will burn more calories than continuous running. Changes in the running pace vary the pulse, which leads to higher calorie consumption.

For all those who aim to lose weight, fartlek training is a great choice.

Disadvantages of Fartlek training

In addition to numerous advantages, Fartlek training also has certain disadvantages.

1. You can be deceived by your feelings

If you are new to running, you can be fooled by your feelings. It very often happens that beginners start too fast and because of that fail to finish the training.

Aside from being too exhausted, you will not even be able to do the workout till the end. This can be quite frustrating and demotivating.

But the goal of Fartlek training is to teach yourself how to run on your own by listening to your body and knowing how to dose the load.

Over time you will be able to recognize when and how much you can accelerate and at what pace to run.

2. It can lead to an imbalanced training plan

Each training has its purpose in the training plan.

The most common mistake most runners make is that they do easier workouts faster than they are supposed to.

It is better to run slower than you need to, rather than too fast.

When an easy workout is scheduled, go slowly so that you are rested for a hard workout. Not following this rule will result in overtraining and an increased risk of injury.

By doing Fartlek training, it often happens that you go faster than planned.

Since you run according to your feelings, you do not know what pace you are running at, and it may seem too slow to you.

The planned easy workout will then be done faster than it should, and you will be tired for the next, more demanding workout.

So be careful when managing a training plan!

3. Increases the risk of injury for beginners

If you are completely new to running, then Fartlek training is not ideal for you.

Before you start putting speed into your training, you need to get into shape.

Adding faster running segments during the first few weeks of training increases the risk of injury.

When you decide to start running, the most important thing is to first focus on the proper running technique and gradually increase fitness through continuous training.

Only when you reach a certain fitness level, i.e. you are able to run for at least half an hour without stopping, you can start inserting faster segments into your training.

4. Running with other runners can be challenging

You can do Fartlek training alone, as well as with other runners. That is its advantage, but also its disadvantage.

You need to be careful when training in a group. It is important that you are all at a similar fitness level.

If this is not the case, it will lead you to too much exhaustion and have a counter-effect.

But if you are all at similar fitness levels, it can be a lot of fun for you.

5. Creativity is needed

Fartlek is run according to feeling and, because of that, a dose of creativity is needed.

Sometimes you are not inspired enough, or you just want to follow a certain training determined by distance and time.

That is the charm of Fartlek training, but for some of you, it will still be a negative side.

I hope this section was useful to you! Let me know if you've already tried a Fartlek in your workouts and how it went!

Trivia Question: What U.S. Marathon advertised that it is the only marathon to begin in one country and end in another?

Find the answer at the end of this email.

60-year-old Runner Sets Spanish Masters Record

Jon Arzubialde recorded an average pace of three minutes and 39 seconds per kilometre, leaving his M60+ competition in the dust by 18 minutes.

Last weekend, Spanish masters runner Jon Arzubialde, threw down a record-setting performance at his hometown Zurich San Sebastián Marathon, in San Sebastián, Spain.

At a spry 60, Arzubialde not only finished inside the top 25 but shattered the Spanish M60+ masters marathon record, crossing the finish line in a jaw-dropping two hours, 34 minutes and six seconds.

Zooming through the 42.2K course, Arzubialde recorded an average pace of three minutes and 39 seconds per km, leaving his M60+ competition in the dust by 18 minutes.

He breezed through the 10K mark at 36:28 and hit the half marathon point in a swift 1:16:46. In a field of 3,000, he was 23rd overall, falling short only to women’s champion Kenya’s Emmah Cheruto Ndiwa, who finished just ahead of Arzubialde in two hours and 31 minutes.

Breaking records is nothing new for Arzubialde.

The masters runner holds multiple records in the M55+ category for both the 3,000m (9:20.60) and the 100K (7:34:29) distance, proving he’s a force to be reckoned with across various distances. Arzubialde told local reporters that he has come a long way since he first ran a four-hour marathon at this race when he was 16. His training regimen consists of runs six days a week, averaging around 70 kilometres.

Sunday’s marathon wasn’t just a notch on Arzubialde’s belt; he was just a few minutes shy of the M60+ masters world record of 2:30:02, set by Irish Olympian Tommy Hughes in 2020. Hughes broke the previous record held by Japan’s Yoshinisa Hosaka of 2:36:30.

Since setting the record, he has run sub-2:32 on three separate occasions. And get this—he almost one-upped himself at 62, finishing just three seconds off his mark at the 2022 Manchester Marathon in 2:30:05.

Arzubialde is only the second 60-year-old in history to run a marathon in under 2:35!

Huge congrats to Arzubialde!

Last Week Training Session

Last week's training block was ~47km:

1. Monday: Gym

2. Tuesday: 4 x (5min Z3 + 5min Z2)

3. Wednesday: Gym

4. Thursday: 21km Long run

5. Friday: 50min Easy

6. Saturday: Gym

7. Sunday: Gym

This week I decided to do a lot less kilometers than usual because I have a slight pain in my right calf and I don't want it to turn into a serious injury!

I've been dedicating more time to the gym and strengthening my muscles while my calf is recovering! I hope to get back to my weekly mileage of 70-80km as early as this week.

Let’s see! But rule #1 of running is always the same: listen to your damn body!

Hit me a follow on Strava to be update with my sessions and more!

Just for Laughs 😂

Trivia Answer: Niagara Falls International Marathon – The Detroit Free Press Marathon course does enter Canada, but it begins and ends in Detroit, Michigan. The Niagara Falls International Marathon began in Buffalo, and ends in Niagara Falls, Ontario.

Latest Editions

• How To Run In Cold Winter Weather: Winter Running Tips (Link)

• How Should Your Running Shoe Fit? (Link)

• Best Black Friday Running Deals for 2023 💥 (Link)

• The Runner's Guide: Best Cold-Weather Gear for 2023 (Link)

• The “Heel Peek” Method For Better Running (Link)

And at this link you can find all issues I written in the past!

Thanks for reading to the end. If you enjoy the Running Week I would appreciate it if you take the time to help me spread the word by forwarding it to a friend or colleague! Or share the following link on your socials: https://therunningweek.beehiiv.com/

From your running friend that's it for today! I hope you enjoyed it!

I’m incredibly grateful for this little newsletter and community of The Running Week. Thank you.

PS. Let's connect on Strava, here’s my profile

Matteo, your best-running friend.