FITNESS CLUB

Training for the half marathon

Dear Dr Gardner,

I am starting my third month of a five-month training plan for a half marathon. I've been running for a few years and would like to get faster and stronger. In addition to long runs, I do some speed work once per week and I have been doing strength workouts two days per week.

However, I'm not quite sure if I should be lifting heavier weights with low reps or lighter weights with higher reps. I have been doing incrementally heavier weights for the past two months. I know my way around the weights room. What's the best strength routine for a woman who can work out twice per week and whose goal is to get stronger and faster for a half marathon which is exactly three months away? Do you think three months is a reasonable time frame to see improvement? Any comments would be appreciated. Thanks.

- Road to half marathon

Response

Dear Reader,

At this stage of your preparation, you have about 12 weeks before you compete. There are some basic principles that underpin any sound training programme. You have been applying some of them. Ideally, at this stage, your programme should be built around some long runs, some easy running, speed training routine, training to enhance your ability to manage lactic acid production and rest. This is designed to improve your speed, speed endurance, your general strength and specific strength.

Running easily should be performed at a comfortably pace even though you are breathing intensely. When you are running long distances, you should start at a relatively easy pace for the first phase and do the last portion at a much more intense pace.

De-emphasise weight training

Your speed training should be performed over a short to medium distance at a pace that ranges from normal race pace to an all-out effort. This will improve your speed and help you to maintain quality pace over long distances. The improvement of your strength is important. However, not much emphasis is placed on weights at this stage. But if you are doing weights, the emphasis should be on light weights with greater emphasis on increased repetitions.

The training routine really needs to be a good mix of long runs, easy runs, speed training, fatigue management and rest with variations in your programme that will keep it novel enough to keep you motivated and committed to it. Your training should increase in intensity as you build up to the competition and peak at the right time. You should phase out the weights training in time and increase your speed training and endurance training.

Run longer distances

Run shorter distances at faster speeds and run longer distances closer to the race pace you are aiming for. You can also vary your routine by trying to run for a longer time at a faster pace. These will help you to retain the speed and endurance you gained.

Three months is more than enough time for you to realise improvements in your performance. Quite simply, as long as your training shows progression and increased intensity and you train regularly, you will experience improvements in your performance.

Dr Kenneth Gardner is an exercise physiologist at Holiday Hills Research Center; email: yourhealth@ gleanerjm.com.