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If you’ve been running for a while, speed is probably on your radar. If you’re wondering how to PR the half marathon, here are five things that helped ME!
I started thinking of myself as someone who ran for fitness and health about five or six years ago. But thinking of myself as “a runner” started closer to three or four years ago. With numerous 5Ks and a half marathon under my belt, as well as an understanding of training programs, I started to think about speed and where could running could take me (literally and figuratively!).
In January of this year, I decided I wanted to hit a PR and set out on a journey of speed and stamina, and yes, some strength as well. In short, it was a successful journey culminating in a 22-minute PR in a very short amount of time. I finished the runDisney Wine & Dine Half Marathon in 2:34 in November 2017 and finished the Energy City Half Marathon in March 2018 in 2:12. There were a number of factors that played into my half marathon PR, but there are five BIG ONES that come to mind.
How to PR the Half Marathon
ONE // Quality Training Plan
The first step I took to increasing my speed was to create a training plan. I’m a low volume runner and choose to work in as many other types of activity as my schedule will allow. I planned three days of running per week — one easy run, one speed workout, one long run — and a used a combination of Hal Higdon’s HM3 and Intermediate 2 plans as a guide. If you’re interested in my specific plans, you can see them here, here, and here! The plan I created was designed for me to go hard on the hard days and easy on the easy days and worked in conjunction with my strength workouts.
TWO // Rest & Recovery
Rest and recovery were very important to me during this training cycle. I incorporated one non-negotiable day of yoga per week. Sometimes it was less than 20 minutes, sometimes it was closer to the 45-minute mark, but it always happened! I also made an effort to choose flows that focused on my specific needs (runner specific yoga, poses for tight hips/lower back, etc.). I incorporated one total rest day each week and for the first time ever, made it a priority to stretch after every run and every workout. I honestly think yoga and stretching made a HUGE difference in my recovery from week to week. Of course, I also rocked my compression socks after long runs, and made an effort to get quality sleep! Proper rest and recovery gave me the energy I needed to tackle each of my workouts and put forth my best effort.
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THREE // Nutrition
I believe nutrition is important to whatever goals you have, be it strength, speed, whatever. I worked very hard to make my sure protein and carbohydrate intake was where it needed to be. I experimented with a lot of pre-workout snacks and a lot of pre-run fuel. I decided that GU gels are my friend, but figuring out when and how much took some work. I also learned that being “fueled” means better performance and I always feel better having small meal before a long run.
FOUR // Hydration
If nutrition is important, hydration is important turned up to eleven. I am a very salty sweater, so hydration is pertinent for me regardless of activity. I guzzled water like it was my job and limited anything else that wasn’t water! I averaged a glass of wine every other week and a soda maybe once a month. I did have coffee in the mornings, but usually saved it for afterwards on long run days. Drinking enough water helped me to get in tune with my body in a new way and I started to learn the difference between, “I’m tired” and “I need to drink more water.”
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FIVE // Strength Training
Finally, specific strength training played a huge role in my speed increases. I’m quad dominant and have a weak core, so I spent a lot of time working to strengthen my weak areas. I did a lot of deadlifts and squats, and worked to engage my core with every strength exercise. I also incorporated cardio that was NOT running! Usually one day each week was spent doing interval work that was total body, but elevated my heart rate and allowed me to train in different planes of motion. Doing these things kept me from getting tired on longer runs.
I too am focusing on 3 quality runs, hydration, nutrition and strength training for my marathon training. Thanks for the reminders.