The half marathon mile is the pace a runner wants to finish at. Well, for starters, a half marathon, as most know, refers to the 13.1-mile distance that challenges runners of all abilities. It’s a common race ran by many folks’ year in and year out. Many people simply do the race to get it done as lifetime goal or to have a great time with a group of friends. On the other hand, the competitive types use the half marathon as a gauge of their performance.
One of the most common ways to assess performance is the pace of the mile. For the sake for this post, the half marathon mile will refer to this mile pace assessment and improvement. Now, there are a variety of ways to improve a half marathon pace, depending on who ventures to answer this question. This post will cover a set of steps and techniques to improve upon the half marathon mile.
Drive to Improve the Half Marathon Mile
Training for a half marathon comes with its ups and downs. There are days where training sessions feel effortless, and there are days where the set training sessions feels like a hot mess before it even starts. That feeling of moving slow or at a slow pace tends to plague some runners. When this happens, the competitive spirit comes alive, and a runner will be inclined to improve their half marathon mile pace.
A standard half marathon training schedule will consider pace from the onset. Most half marathon training plans will be based on a desired pace, unless it’s a training plan for a new runner. The general rule of thumb is to set a training pace for long-runs at 80% to 90% of race day pace. That’s a reasonable training point to implement, but it will not always lead to an improved mile.
The improvement of the half marathon mile needs a different approach. It will essentially be distilled to two elements. Speed and strength. Speed runs are the literal drive that will push the average mile down in total time. Following speed is strength. Cycling in good strength runs to a half marathon training plan will set the mind to DRIVE the body to operate at a “harder” pace.
Structuring a Training Plan to Improve the Half Marathon Mile
First off, it’s important to start with a clear plan. The following details will only work with a reasonably established plan. A balanced half marathon training guide can incorporate some of the mile improving tips below:
1. Strong Base for s Strong Mile
The best starting point to improve mile performance is with the base mileage output. For a half marathon, a strong base is around 4 to 5 miles. It is a relatively low output, and the mile average can be assessed by increments to start. That is, as each base run is completed, the runner can assess if there was improvement.
Once speed and strength training get incorporated through the regular training schedule, the base runs will result in significant improvements indicating the efficacy of the half marathon training program.
2. Speed Drills at a Gradual Increase
At around week three or four of a training block, the speed drills should be cycled in to a mid-week run. The speed drills are exactly as they sound. Run at full speed for a set period of time followed by a return to a coasting pace.
So, an example of some speed drills would mirror some the following example:
- First two weeks: 6 intervals or 30 seconds fast, followed by 30 seconds, easy.
- Next two weeks: 8 intervals of 1 minute fast, followed by 30 seconds, easy.
This example is a short training cycle, and it should fit into a half marathon training schedule. It can also be broken down into a weekly increase and allocation of time. The shorter time frame considers the scheduling for strength runs.
3. Strength Runs Cycles
After the speed cycles are done, next up is cycling in strength runs. A strength run is running at a pace just behind the desired race pace. A good metric is a pace that is around 30 seconds behind the race day goal.
Here’s a sample of a strength cycle:
- Week One: 3 miles at strength pace.
- Week Two: 4 miles at strength pace.
- Week Three: 5 miles at strength pace.
- Week Four: 6 miles at strength pace.
These runs will be cycled in right behind the speed runs for best results. Also, unlike the speed runs, strength runs can be done in a mid-week run or during some of the long runs.
4. Long Runs Cycle Assessment
As each cycle is completed, a runner will typically make an assessment of the results of the training elements. There are two general ways to do this.
The first way is keeping a log of time and other outputs. A smart watch or training watch is a great tool to track the needed day, and there are also phone apps that can do the same.
The second manner is the body itself. Doing the runs will start to feel easier when the speed and strength runs are effective.
5. Active and Direct Recovery
The last factor is recovery. It can be done actively or directly. Active recovery will come in the form of light workout to de-load the legs and body. There is also direct recovery where no training is done, and some sort of body recovery application is used. The application could be sauna time or a massage.
Mental Preparation for Running Performance
A half marathon a great distance to get fit and improve performance. Even with the best conditioning in play, the mental attitude still needs to prevail to cross the finish line at the desired pace. Preparing mentally can make a significant difference during training and on race day:
- SettingRealistic Goals
- The cycles should be set at a reasonable and reachable goal. Trying to run a 5-minute mile when the current pace is a 10:40 mile is not realistic or reachable. Plan accordingly.
- Visualize Success
- Tracking the watch or phone app alone will make the progress feel like it’s not happening. Visualize the success in the short-term and long-term. The outdoor surroundings can serve as an indicator. Covering a distance between two know land marks help with visualization of a successful training block.
- Develop a Positive Mindset
- Training with the elimination of the negative will only lead to the positive. Ignore the dread of getting started. Once moving and improving performance, the positive feelings will prevail.
These are just a few points to consider and keep in mind during a pace or any other training plan.
Last Up on the Half Marathon Mile
Development and improvement of a half marathon mile is not as hard as it may seem. Making the plan and sticking to it as close as possible opens the door for fantastic gains. The desired mile pace may not be achieved on the first try at the half marathon, but by the third or fourth try, that half marathon mile will improve by great lengths. Stay positive, maintain a realistic outlook, and keep chipping away.
For more on half marathon preparation, check out this article on training and preparing for a half marathon.
Disclaimer: This narrative is for informational purposes only and does not constitute medical or fitness advice. Please consult with a professional before beginning any training program.