The unwritten rule in marathon
training is to never run the marathon distance. But should
the same rule apply to the half-marathon?
Most marathon training plans shy away
from touching 42.2 kilometres, and for good reason. Running
the marathon distance in training could result in injury
and compromise recovery. Those training for a marathon
focus more on building mileage and strength to prepare
their body to tackle the distance on race day. For example,
someone training for a 3:30 marathon may build their mileage
up to 60 to 80 kilometres a week, spread out across seven
days. Building mileage over time helps build your endurance
without subjecting your body to the full force of race
day.
The same principles apply to half-marathon
training, albeit with some subtle differences. While there
are risks of running the 21.1 km distance in training,
they are not as pronounced. Most runners will build up
to long run distances of 16 to 19 kilometres two to four
weeks before the race. This approach is popular for runners
tackling their first or second half-marathon, or for shorter-distance
runners stepping up to the half. This approach still helps
the runner build the endurance and mental fortitude necessary
for a personal best on race day.
If it’s not your first rodeo and
you’re coming from a more experienced running background,
you may need to push the envelope and add additional mileage
to hit that PB, and the easy way to do that is by adding
some distance to your long runs. But the key to success
remains the same: listen to your body and find what works
for you during training to avoid injury and overtraining
(burnout).
As a run coach, I feel there is no right or wrong answer
besides finding out what works. If it’s your first
or second half marathon and you’re used to lower
mileage, I’d recommend saving the distance until
race day to see how your body feels and reacts to training.
If you’re coming from a high mileage or more experienced
running background, a way you can keep your long runs
short is by adding more distance to recovery runs and
workouts.
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