A short warm-up and cool down afterwards and aim for half marathon goal pace or slightly faster. The next key element of the week, for me, is a shorter tempo run, 5-6 miles is perfect. Make sure you fuel and hydrate properly beforehand and afterwards. Aim to run this long run at a pace that feels uncomfortably comfortable! In other words, you feel you are working hard but could pick it up still further if you needed to, and you know you can complete the distance at that pace. Start dropping down the length of this long-run 2-3 weeks before race day to taper and freshen up. You don’t need to go longer than this but adding a couple of 14/15 mile runs will help hone endurance and make the half marathon feel easier. Stick at 10 for a couple of weeks until it feels comfortable and then gradually increase to 13 miles. So, if you are currently at 10km/6 miles, increase gradually to 7 then to 8, then 9, 10 miles. Build up the distance gradually from your current long run, using a rough guide of around 10% a week. Aim to schedule a rest day after this long run as well to allow you to run it strongly and to capitalise on the training effect. It doesn’t have to be the traditional Sunday long run, although this may well be the best day for you to set aside the time for the run and recovery. Aim to schedule this on the day that works best for you in your week. The biggest change to your training plan is going to be the long run. The course, thanks to the Events of the North team, will be interesting and testing, and there will be lots of support and no shortage of great running companions! You already have a good base level of running fitness and are going to benefit from the welcoming, relaxed and fun atmosphere of all the runs on offer. The biggest change to your training plan is going to be the long run I am writing this training guide with a view to helping those of you, already happy and comfortable running 5km and 10km, who fancy taking on the challenge of a fun and friendly half marathon at this year’s RunFestRun. We are so proud to have Paula Radcliffe onboard again for RFR 2022, and so, we wanted to provide some exclusive content for all you RunFestRunners! We asked Paula for some insight on preparing for a half-marathon, here's what she had to say.
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