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Half Marathon 95 mins improve running economy moderate

The majority of a half marathon needs to be run at a pace just below the lactate threshold, that is at an intensity where the body can still get enough oxygen in to flush away the bi-products of lactic acid. This means that the training programme needs to include plenty of training sessions where you run just under that pace and just over that pace. By doing this you will be able to push your lactate tolerance level up and therefore be able to run the half marathon at a faster pace than you previously could. Recovery is also an important part of the programme as is technique. You could be running alongside a runner who has the same lactate threshold as you but if they can hold their form for longer in the half marathon they will run it faster than you.

This week's training aims to improve running economy. The training load is moderate. During your efforts you should imagine you have a helium balloon attached to the top of your head so that you 'run tall'. Your hips should be high. Each time you strike the ground your centre of mass should be directly above the part of your foot that you land on. Try to land on your forefoot. Your shoulders should be relaxed and your arms should swing back and forth and not across the body. The focus shouldn't be on running fast but on running relaxed.

R = Rest

AR = Active Rest (walk, bike or swim)

E = Easy pace

H = A long (400m - 800m), gradual hill. Run continuously up and down.

T = Threshold pace (half marathon race pace)

F = Faster than race pace. Take the same amount of time to run easy in between the fast efforts.

Any session that includes fast running should also include a 10 minute warm up with dynamic stretching and a 10 minute cool down with static stretching.

The sessions don't have to be done on the days suggested - they should fit in and around the rest of your life but try to keep to the formula of having an easy day or a day of rest after the faster sessions. Recovery is a very important part of training. Likewise, if you are feeling tired on a day where a fast session is scheduled, save it for another day and have a day off or an easy run. It is important to listen to your body. It will tell you when you need recovery. An elevated resting heart rate is also an indication that you need to rest as there is a possibility that you are fighting off a bug or virus. Don't run if you are ill or run down.

By Jackie Newton. Level 3 UKA endurance coach and runbritain online editor.