TIME TO STEP IT UP! TRAINING FOR A HALF MARATHON PERSONAL RECORD. (March 2018)

• Record Type: Journal Article
• Authors: Hamilton, Janet S.; Sorace, Paul
• Is Part Of: ACSM's health & fitness journal. Volume 22:Number 2(2018)
• Publication Date: 2018-03
• Subjects: Half Marathon -- Easy Miles -- Speed Work -- Taper -- Improved Performance; Exercise -- Periodicals; Physical fitness -- Periodicals; Health -- Periodicals; Exercise -- Periodicals; Health Behavior -- Periodicals; Physical Fitness -- Periodicals; 613.7
• DOI: 10.1249/FIT.0000000000000373
• Languages: English
• ISSNs: 1091-5397

Abstract

Abstract : Apply It!: By reading this article, the following key points will be reinforced: When helping train a runner for a half marathon personal record, increasing weekly mileage gradually is the foundation. High-intensity runs should be incorporated after establishing a foundation but should only be 7% to 10% of total weekly mileage. Moderately high-intensity runs (at/near race pace) should be incorporated after establishing a foundation but should only be 10% to 15% of total weekly mileage. Tapering, adequate nutrition and hydration, and inclusion of adequate recovery/rest are critical for a potential personal record performance.