Run with Forerunners to Prepare for the 2020 First Half

Run with Forerunners to Prepare for the 2020 First Half

Posted on November 25, 2019 by Carey Nelson

The 2020 First Half is sold out, but you can still enter the race by signing up for the Forerunners Running Clinic. Forerunners has been a proud sponsor for the First Half Marathon for over 30 years and is excited to offer a running clinic for the race. We have trained thousands of runners for Half and Full Marathons over the years and have plenty of experience to get you to the start and finish line.

Clinic runs are Wednesday at 6:20pm and Saturday at 8am.

RUNNING CLINIC INFORMATION AND TRAINING

I. SATURDAY MORNING HALF AND FULL CLINIC

Generally, always register early, as many events sell out months in advance due to their popularity and limited entry availability.

A) The Three Goals of the Clinic

1) Get to the start line – be ready to race without injury by not running too many times per week

2) Get to the finish line – sufficient training to be able to complete the goal distance

3) Run the time you want – sufficient quality and technique to improve your fitness level and performance; aerobic capacity, lactate threshold and running economy

B) Three Runs Per Week

My training program is based on running three times per week, which reduces the risk of injury and is more time efficient. Many runners have qualified for Boston running three times per week (Read “Run Less, Run Faster” by Pierce, Muir, and Ross). Running three times per week emphasizes quality over quantity, and event specific training by occasional long runs at race pace.

Each week there are three basic types of training that are completed on three separate days. The three workouts (plus running drills) are designed to improve the three key indicators of performance.

The three indicators of performance:

1) Aerobic Capacity – VO2 Max

2) Lactate Threshold – Aerobic/Anaerobic Threshold change speed

3) Economy – Economical use of oxygen and running technique

The three key workouts are:

1) Speedwork Intervals – which is run very fast at 10km race pace or faster (improves Aerobic Capacity – VO2 Max, and Running Economy);

2) Tempo and Steady State Runs – which are usually marathon race to 15km race pace (improves Lactate Threshold and Aerobic Threshold); and,

3a) Long Easy Aerobic Endurance Runs – 20 to 30 seconds per km slower than half and full marathon race pace (improves Aerobic Threshold).

3b) Long Easy Aerobic Endurance Runs with Aerobic Threshold – 2km to 4km pace pick-ups at marathon goal pace. Saturday’s long easy run is at a slow pace with intermittent stops, but aerobic threshold tempos are included in the schedule from time to time. The long runs are on Saturdays at 8am. The long runs provide a gradual increase in distance to build-up fitness for either a half or full marathon.

If you want to train more than three times per week I suggest adding up to three easy effort cross-training workouts per week to build a stronger aerobic base rather than running extra distance at a slow pace. Cross training should be aerobic. Overly intense cross-training workouts, leave you fatigued for key runs. I suggest pool running, stationary biking and elliptical as the best forms of cross-training.

You can find more information about our running clinics at here.

All the best in preparing for the 2020 First Half.

Carey Nelson

Forerunners Main Street