What's up, Motivators Taren here.
If you are considering doing a half marathon, one of the things that you're
probably wondering is what are the best half marathon workouts that you need to do
to make sure that you get to the race and have a good experience?
What we're going to give you today are the three key workouts that you need
to fit into your half marathon training plan every single week to make sure
that you have a good half marathon, that you perform your best,
that you also get to that start line, feeling confident,
knowing that you've done the right amount of work and are going to have a good day.
Let's do my name is Terryn Gazelle. In my twentys,
I was overweight unfulfilled and couldn't even run to the end of the block.
Over the following years, I found endurance sports, lost £65,
won age groups, race world Championships, broke records and trained and.
Learned from some of the best athletes.
And coaches in the world.
You too can use endurance sports to change
your life and accomplish your fitness goals.
You just need a system, a system that's meant for us amateurs
who want to be our best while feeling our strongest and healthiest.
My company, Mottiv offers that system and I want to share some of the tips from it.
Today.
I remember the very first half marathon that I did.
I was something like an hour and 53
minutes and that's decent for a first timer.
But I knew that I could do a lot more
because I wasn't really going about things in any sort of organized way.
I was just running and training for triathlons just for the sake of training.
Fast forward to the very next year.
I went on the same course an hour and 34 minutes.
Fast forward one year more.
I went an hour and 28 minutes in the half marathon and this was all while I was
specifically actually training for triathlons.
Now I wasn't really training that much more.
What I did was I created a training plan
that had the right workouts at the right times to accomplish the task of doing well
in a half marathon while I was still doing Triathlon.
So what I'm getting across is that you
don't have to go and train the house down with these three key workouts.
You can have a very successful race.
Spoiler alert.
I actually only did two of these three key
workouts and still was able to go from 153 to 134 to 128.
So this is our motive training app and I want to show you what a week will look
like when you start training for a half marathon.
Specifically, I'll go over, I'll add that rate and I'll just call it
fake half marathon and we'll put it about three months out just to show you what
a week will look like and we will go and select the half marathon.
Then what it presents here is a sample training week, and we can go and change
the training week and add more or less training, depending on our goals of just
crossing the finish line or competing and heading for the podium.
But let's go somewhere in the middle.
Most people want to finish a race feeling strong.
And this is a training plan that we created with Ryan Hall's.
Run free training. Ryan hall is an Olympian,
perhaps one of the best runners in the history of the United States.
And his coach, Cody Moore,
and I created all of the run training plans for the Mottiv app here.
So really good training.
And when they presented it to me and showed, hey,
you really only need about three key workouts a week to do fairly well.
And they've added in some strength or a maximum of four runs per week with one
yoga and one strength session, I was really impressed.
I actually questioned them and said, is this enough?
And they said, yeah, we actually find that at that level,
people perform really well because they're really well rested.
And when training day comes, they can hit it hard.
So let's go back to this training plan
that is kind of middle of the road, about four point 75 hours per week
on average, four workouts per week, three runs, one strength session.
And let's dive into these a little bit more.
We have one intense run on Tuesday
of about 40 to 80 minutes, a steady run, otherwise known as a tempo run on Thursday
of 50 to 120 minutes, and then a third run of 50 to 120 minutes as well on Sunday.
So that's the long run.
Now I want to give you a little peek under
the hood of what these runs actually entail.
So even if you're not using our app,
you can actually implement these training methods on your own.
So we'll go over here.
This is actually like the main database.
This is all the code of everything
that powers the algorithms that create all the training plans in our app.
And I'll go through point for point what each of those runs looks like.
So we'll go to the main run and it starts off with 50 to 60 minutes and gradually
builds its way up to getting to a two hour to two hour, 15 minutes long run.
And every single long run is done under your zone two heart rate cap.
How you calculate your zone two heart Rate cap we can go back to our app here.
All you need is your maximum heart rate for a maximum heart rate test and then
your overnight resting heart rate while you're sleeping.
And then we use the carbon in method to calculate the heart rate training
Zones You don't have to just use our training app.
There will be a link in the description
below to a calculator that we've created on our blog that you can get for free
where you do just have to put in your Max heart rate.
So in my case, it would be something like 183 resting heart rate, something like 45.
You hit submit and boom based off of the carbon in formula,
where it's actually calculating your maximum heart rate,
your minimum heart rate, a heart rate reserve, and percentages thereof.
It's actually going to take in your physiology of whether you are a high heart
rate person, a low heart rate person, a mid heart rate person.
It's going to be unique to you and you'll get all of the zones for that.
So link is in the description below.
For that, that's the long run.
And then I'll show you the intense run.
The intense run is just what it sounds like.
It's fairly intense.
Starts out with a warm up and then show
you the main set here, the work set in the middle of the workout.
So warm up and then some drills and strides just to activate the body.
And then there's always a main set.
And that main set before the cooldown
tends to be intervals of about 30 seconds upwards to about four or five minutes.
So we have a 1 minute interval here.
We have then 400 meters intervals,
1 minute Hill reps, 5432 1 minute intervals at fast pacing.
And that's kind of how it stays.
It's 200, it's one miles, it's three minutes.
It's 800.
It's one K.
It's varying all the different interval
types that you can do, staying in those 32nd to five minute kind
of interval range, the third workout being the steady run.
This is more the tempo based run.
And that looks fairly similar because there's a warm up of ten to 20 minutes.
There's a cooldown of ten to 20 minutes, but the main set tends to be longer.
This is where we translate the speed from the intense workout and the endurance
of the long run into being able to go fast for a long period of time.
So the main set here is eight minutes
and then twelve minutes, 25 minutes, three times ten minutes, two times,
20 minutes, 3 miles, 2 miles, 1 mile at tempo, 15 minutes at tempo, 30 minutes.
These are longer efforts above your race effort, broken up in such a way that you
can gradually build up from this first eight minute tempo effort all the way
to down here, we're talking 3 miles at tempo effort four times.
Now to know how fast you should be going on.
All of those efforts we also have in our
app, in the data here, if you put in a recent race result could
be a one K run, a three K run, five K, a ten K half marathon,
whatever it might be, your paces will get spit out into the zones.
And in our workouts, it'll actually say interval for interval.
What is the exact pace that you should be trying to hit?
Unfortunately, I don't have another
calculator online that I can share with you to do that.
That's something that we've developed internally.
But hey, plug for our site.
Those are the three key workouts that you need to do.
You need to be able to go long at a low
intensity to make sure that you have the endurance and you're metabolically
flexible enough to have fuel for the entire duration of the race.
You need to have a high Vo two Max which you develop in the intense run
by going fast and you need to be able to translate that speed and that power
into a long enduranceduration kind of effort level in that steady run.
You don't need 50, 60, 7100 miles training weeks to do well.
These three workouts alone and in my case, it was only two of these three workouts.
Being the long run and the intense run that I did in my training Got me down
to being, I think in my very final half marathon, I was 17th out of something like
5000 with a 128 six and very minimal training.
I was totally pleased with that.
So definitely get in those three key workouts.
If you want to do well in a half marathon,
if you want to add more running, you want to add another run.
You want to know what to do in that strength training day.
You want some added mobility to make sure
you're not developing tightnesses and imbalances, check out our training app.
All you have to do is just plug in your race dates and how much you want to train.
We will present you with a suggested training week, but then you can customize
it based on your schedule and exactly what your goals and desires are.
Thank you for watching motivators.
If you're looking for a training plan
that incorporates these methods that is as good as a one on one coach,
but as inexpensive as doing it yourself, check out our Motive training app
that covers triathlons, running races, do Athlons swim runs and cycling events.
The link in the description below where
you can check out your customized training plan for free.
Also, if you rather listen to these tips,
we've we also publish these videos in podcast format on the Terrain's motive
method podcast so you can check that out and if you don't want to do either
of those things that you found this video helpful hit us up with a virtual high five
by smashing the like button below later motivators.