Coopah How To: Get A Half Marathon PB!
In this series of ‘HOW TO’ blogs, we are going to share our tips for the most common questions we get asked by our community of runners, and this blog is all about How To Get A Half Marathon PB!
Be Consistent
Now before we get into any specifics, this is one of the most important things you can do during your training to help you get a PB.
Training for a half marathon PB can take a lot of commitment, and it won’t always be easy, but if you try your best to stick to your training plan, work hard during your interval sessions and trust the process, then you are already one step closer to getting your PB!
Race Pace Workouts
Including your goal ‘race pace’ during your long runs and workouts is not only a really good way to build your fitness, but it also allows you to know what running at your goal race pace feels like during a run and whether it will feel achievable on race day.
One of the easiest ways to do this, is to include some ‘race pace’ sections in your long run. That way you can get used to running the pace when you have already got a few miles under your belt, and it is also a great way to practice not going out too quickly - which is key for race day!
Here is an example of a long run if you are training for a Sub 1.45 Half Marathon
4 Miles @ Easy Pace (avg 9.15 - 9.30 min mile pace)
3 Miles @ Marathon Pace (avg 7.58 min mile pace)
4 Miles @ Easy Pace (avg 9.15 - 9.30 min mile pace)
Benchmark Run
A great way to see what sort of shape you are in on the build up to your main race, is to do what we call a ‘benchmark run’ during your training block. For example, you could plan to do a 10k race around 3-4 weeks before your half marathon and race it. This will then be able to give you a good idea to whether you are on track to get a PB or what time you can expect to do over the half marathon distance.
An easy way to try and work it out is to take your 10k time, double it and add between 10-15 minutes. Although it is important to remember that this can vary from runner to runner based on their experience and running background
10k PB = 50 Minutes
50 x 2 = 1 Hour 40 + 10/15 Minutes
Predicted HM Time = Between 1 hour 50 - 1 Hour 55
Cross Training
We totally get that when you are training for a half marathon PB, running will be top of your priority list. But what about everything else? Cross training is a great thing to include in your half marathon training and it is a great way to build strength, reduce the risk of injury and also keep your training fun!
Here are some things you can do alongside your training to help benefit your running & get you closer to that PB;
Cycling
Swimming
Yoga/Pilates
Strength Training
Walking
We have a whole series of blogs & videos around Strength Training, so if you are not sure where to start, click here for everything you need!
Follow a plan!
Now, we may be bias but ultimately we believe that following a good training plan can do wonders for your running and really help you to achieve your goals, which is why we created our app!
What do you get?
A fully personalised training plan built around your availability and goals
Unlimited coaching support 24/7
Streaks and incentives to keep you motivated
Access to our community of other runners, physios and mental health experts to give you support and advice up to the day.
Track your progress and your weekly/monthly mileage