IMPROVERS' TRAINING PLAN
Runner's World SA|March / April 2024
Already have a half or two under your belt, and want to get faster? Here's how.
IMPROVERS' TRAINING PLAN

Push The Tempo

"Your aerobic system provides over 99% of the energy for a half, so working on that system is your highest priority," says Pete Pfitzinger, coach and author of Faster Road Racing. But a diet of easy kays won't cut it. Coach Jeff Gaudette says the 21.1km distance is "a blend of speed, endurance and stamina - the ability to hold a fast pace for a long time". He suggests balancing tempo runs with long-interval speedwork. "You also need quality long runs, so you can teach your body how to run fast late in the race, when you're tired," he says.

Start Where You Are

"Runners interested in going for a PB need to know how fast they can run," says coach and author Hal Higdon. Plug one or two of your most recent race times (the closer they are to half marathon distance, the better) into an online pace calculator to establish a goal pace, which you can then review after any races in your build-up.

Diese Geschichte stammt aus der March / April 2024-Ausgabe von Runner's World SA.

Starten Sie Ihre 7-tägige kostenlose Testversion von Magzter GOLD, um auf Tausende kuratierte Premium-Storys sowie über 8.000 Zeitschriften und Zeitungen zuzugreifen.

Diese Geschichte stammt aus der March / April 2024-Ausgabe von Runner's World SA.

Starten Sie Ihre 7-tägige kostenlose Testversion von Magzter GOLD, um auf Tausende kuratierte Premium-Storys sowie über 8.000 Zeitschriften und Zeitungen zuzugreifen.

WEITERE ARTIKEL AUS RUNNER'S WORLD SAAlle anzeigen
LONGOVERDUE PRAISE FOR THE RUNNING SINGLET
Runner's World SA

LONGOVERDUE PRAISE FOR THE RUNNING SINGLET

In the last decade, the running singlet once reserved for amateur competitors and professional athletes - has gone mainstream, not only on race day but also on everyday runs.

time-read
9 Minuten  |
May/June 2024
RISE OF THE 'ILLEGAL RUNNING SHOES
Runner's World SA

RISE OF THE 'ILLEGAL RUNNING SHOES

Banned shoes emerged at a basketball court long before they found their way onto a marathon course.

time-read
9 Minuten  |
May/June 2024
CRACKING THE SLEEP CODE
Runner's World SA

CRACKING THE SLEEP CODE

Are you an early bird or a night owl? Perhaps you've assigned yourself another animal after completing an internet quiz. Research is shedding light on the link between well-being and circadian predisposition, but there's no need to rewire yourself. Learn to lean into your biology with our guide.

time-read
6 Minuten  |
May/June 2024
THE SECRET TO SPEED IS IN YOUP BLOOD
Runner's World SA

THE SECRET TO SPEED IS IN YOUP BLOOD

Some of the world's best runners credit this unorthodox Norwegian training method for their success. Is it right for you?

time-read
9 Minuten  |
May/June 2024
THE MIND OF MASSYN
Runner's World SA

THE MIND OF MASSYN

IN 2024, LOUIS MASSYN WILL ATTEMPT HIS 49TH COMRADES MARATHON AND HE'S LEARNT PLENTY OF LESSONS ALONG THE WAY. HERE'S THE STORY OF HIS AMAZING JOURNEY.

time-read
10 Minuten  |
May/June 2024
TAKING CHARGE
Runner's World SA

TAKING CHARGE

OUTSPOKEN AND AMBITIOUS, NEW COMRADES RACE MANAGER (AND FORMER WINNER) ANN ASHWORTH IS LOOKING TO TAKE THE RACE INTO THE FUTURE.

time-read
5 Minuten  |
May/June 2024
A HALF CENTURY OF COMRADES
Runner's World SA

A HALF CENTURY OF COMRADES

THIS YEAR, BARRY HOLLAND WILL BE AIMING TO FINISH HIS 50TH CONSECUTIVE COMRADES MARATHON. THIS IS WHAT HAS INSPIRED HIM.

time-read
6 Minuten  |
May/June 2024
MY RUNNING LIFE
Runner's World SA

MY RUNNING LIFE

ORDINARY RUNNERS doing EXTRAORDINARY THINGS

time-read
3 Minuten  |
May/June 2024
Ageing In The Age Of Strava
Runner's World SA

Ageing In The Age Of Strava

RECENTLY MY BUDDY Sean sent a text message that said, “Been running a lot of 5:30–6:00 kays early. It feels pretty nice at that pace.”

time-read
4 Minuten  |
May/June 2024
How To Start A Run When You Don't Feel Like It
Runner's World SA

How To Start A Run When You Don't Feel Like It

I'VE ALWAYS FELT validation when reading a story about writers and their love of procrastination.

time-read
3 Minuten  |
May/June 2024