The half marathon is one of the most underrated distances you can train for and race.

Not only is it a good stepping stone in volume for newer runners, but it’s a great way to mix up training for more advanced runners.

In today’s episode, Coach Ruiari and Coach Dylan are going to talk about…

Why moving up or down to the half marathon distance can help you combine speed and strength training.
Why training for several months consistently is necessary for success in longer races.
The importance of building your lactate threshold during training, especially for a half marathon
And specific workouts you can use to crush your next Half Marathon

If you’ve got an upcoming Half Marathon or are thinking about what to do for your next race, this is a great listen.

Here are some of the sample workouts discussed…

Fartlek (short variation):

Option 1: 15 x 1’ at LT, 1’ min at MP + 20-40s

Option 2: 2 x 10 x 1’ at LT, 1’ min at MP + 20-40s ( 4 min between sets)

Option 3: 15 x 1’ at LT, 1’ min at MP + 20-40s, 4 min rest, 10 x 1’ at T, 1’ min at MP + 20-40s, 4 min rest, 5 x 1’ at LT, 1’ min at MP + 20-40

Fartlek (long variation):

Option 1: After a warmup do, 6 miles of 400m at 10k pace, 1200m at MP

Option 2: After a warmup do, 6 - 7 miles of 800m at T to HM pace, 800m at MP

Option 3: After a warmup do, 6 - 8 Miles of 1 mile at T to HM pace, 1 mile at MP

Threshold Intervals:

Option 1: After a warmup, 4 x 1 mile at lactate threshold pace with 60 second continuous jog recoveries

Option 2: After a warmup, 10 x 800 meters at lactate threshold pace with 60 seconds continuous jog recoveries

Option 3: After a warmup, 3 x 2 miles at lactate threshold pace with 2-3 minute continuous jog recoveries

Cutdown Session:

8 miles at Marathon Pace plus 40 - 50s, cutting down 10 seconds per mile

Example: 2 mile warmup, Miles 2-10 (8:00, 7:50, 7:40, 7:30, 7:20, 7:10, 7:00, 6:50, 6:40, 6:30), 2 mile cool down

HM Pace Specific Sessions:

6 x 1 mile at goal HM pace (60s jog recoveries)

4 x 2 Miles at goal HM pace (3 min jog recoveries)

6-8 miles at goal HM pace (continuous after warmup miles)

Connect, Comment, Community

This week’s show brought to you by:

Perform from the Amino Company

Perform is an amino acid based formulation that I simply add to my water bottle during my run. It tastes great and is easy on my stomach.

Clinical studies have shown that Perform helps improve endurance, reduce fatigue, and increases muscle protein synthesis so you recover faster after the run. Check out the research here: aminoco.com/rttt

If you’re interested in learning more and giving Perform a try, we’ve got a special offer for you where you can save 30% by using the code RC30. Just head to: aminoco.com/rttt and use the code RC30 at checkout to save 30%

Lagoon

Lagoon specializes in making pillows designed specifically for runners and athletes to help them optimize their sleep and recovery.

Their sleep quiz pairs you with the perfect pillow for you based on sleep position, body size and more.

And the data on sleep improvement isn’t only from research papers. Using her whoop device, US Olympic Trials marathon qualifier Caitlin Keen saw her deep, restorative sleep increase by 52 minutes when she switched to a Lagoon pillow.

If you want to see the dramatic affect a pillow designed just for you can be, head to lagoonsleep.com/top

Then take their awesome 2 minute sleep quiz that matches you with the Lagoon pillow that’s perfect for you. Plus, if you use the code TOP at checkout, you’ll also save 15% off your purchase.

Dudes on the Return of Football