16-Week Run Programme 21.1Km

Home , Deena Kastor, Geoffrey Kamworor, Half marathon, Juma Ikangaa, Mo Farah, Steve Jones (runner)

16-WEEK

RUN PROGRAMME

21.1KM

TABLE OF

CONTENTS

1 Pledge

2 Introduction

3 The importance of planning

5 Road rhythms

15 Other considerations & tips

18 Post-race recovery

19 Elite athlete-inspired 16-week training schedule

PLEDGE

"Shoot for the moon. Even if you miss it you will land among the stars." “ Les Brown

Target time & pace:

______

Other goals:

______

INTRODUCTION

The half-marathon (21.1km) commands a blend of mostly stamina and some speed. Specifically, running economy (i.e. efficiency) is more essential than speed (icing on the cake). It is an ideal distance for citizen runners who want to venture beyond the popular 10k, perhaps with the long-term intention of racing a full marathon one day.

How does it compare to the marathon?

Just like the full marathon, the 21.1km race demands physical and mental endurance. However, it is also short enough to allow a relatively more flexible approach to preparation and recovery.

The half-marathon is often considered the optimal distance to test the human ability to run long distances at a fast pace. This is because glycogen levels usually deplete at approximately the 30km mark. Therefore, the body can run at its lactate threshold for the entire race without fear of ‘hitting the wall’.

THE IMPORTANCE OF PLANNING

“The will to win means nothing without the will to prepare.”

Juma Ikangaa, 1989 NYC Marathon Winner

Source: https://www.pinterest.ch

“It’s something I believe I can [do], and with time, I will plan.”

Kenyan Geoffrey Kamworor’s thoughts on breaking the half-marathon world record

Source: http://www.letsrun.com

For many years elite athletes know that the foundation of success lies in careful planning.

Just like the world’s best, you will need a carefully developed training plan to maximise your chances of hitting your target time.

Planning also allows you to gauge what’s achievable in context of family and work-related commitments. Furthermore, it reduces your risk of overuse injury.

Sweat Elite brings together the tens of thousands of hours of training, racing and coaching experience of the world’s best athletes, to form this plan to guide you to half-marathon success!

ROAD RHYTHMS

To achieve peak condition for a particular race(s), it’s important to select your races well ahead in advance so that you can plan your training cycle carefully. Divide your racing season into 4 key phases shown below. Each phase builds on top of each other such that mileage, strength and speedwork combine to produce a synergistic & multiplicative effect at just the right time.

 Base (5-6 weeks)  Strength (4 weeks)  Speedwork (3 weeks)  Tapering (1-2 weeks)

Each of these are incorporated in our 16-week half-marathon training schedule.

Base (5-6 weeks)

The base (aka endurance) phase is the “cornerstone” of distance running. It should be of utmost importance for every runner, from beginner to elite.

Of all phases, it is the longest in duration, but the good news is that this is the most trainable facet. Your aim is to get used to running longer (not faster) distances, essentially ‘banking in’ more and more miles as the initial weeks pass by. Let’s look at Eritrean Zersenay Tadese (21.1km WR holder 2010-2018). His weekly mileage would typically range anywhere between 150-180km. Of course, these volumes have been built up over many years.

What’s the purpose? Why is this important?

The goal is to develop your In the half and full-marathon, aerobic capacity leading to aerobic metabolism contributes 99% physiological adaptations such as of the total energy required to run a more diverse capillary network, these races. Aerobic metabolism and increased myoglobin and uses fat as its primary fuel source mitochondrial content (see and is cultivated by training at lower http://www.sweatelite.co/aerobic- intensities where your muscles have running/ for more details). enough oxygen to produce all the

energy you need to perform.

How do I maximise this effect? What speed should I run at?

Training fasted or a ‘carb-less’  Optimal easy (aka recovery) run state, at slower speeds, assists in pace for aerobic development

the body’s adaptation in using fat is 55-75% of 5k race pace, with as its primary fuel source. For “fuel an average of 65%.

efficiency” workouts, avoid eating  Optimal long run pace for 2hrs before your run; only eat aerobic development is 50-55% after. of 5k race pace.

A word of caution…

During this phase it can be tempting to increase your mileage by significant amounts each week. However, it is important to remember that this is a long adaptive process. The best runners listen to their body and show self-control to decrease risk of acute and chronic injury.

During the subsequent 3 phases, the easy and long runs will continue to play an important role in your weekly training schedule.

Key takeaways:

The base endurance phase is about setting a foundation:

 To stay injury free  Gradually building the distance you can run – showing the body ‘the duration’

 Ensuring we do not over-stress the body too early

Ideal Habits in this phase are to:

 Run off road  Making sure you stay hydrated (important in every phase)

 Slowly training your body to recover faster session to session

Strength (4 weeks)

In this phase, the mileage remains similar while the load changes. We will incorporate weights / core / plyometric training, rolling (aka

undulating) hills and hill climbs.

Repeating the stress-recovery cycle

will enable you to run stronger and sets up the transition into the next phase. Also, here we start focusing on

the quality, in addition to the quantity, of the mileage.

For the most part, success in the half-marathon comes down to the ability to fatigue less, rather than being ‘fast’. Hence the importance of strength work to develop your resistance to fatigue.

Rolling Hills

This forms the key component of strength training at St Patrick’s (David Rudisha’s training group in Iten, Kenya). Here the terrain is often very challenging, and the altitude is 2300-2500m (7500-7800ft). The group incorporates hills into their daily runs (except for track workouts), including warm ups and cool downs.

Through this phase, the hills will work as a natural resistance, enabling your heart rate to rise and fall at lower speeds. The hills also encourage correct running posture and form, with the key elements being; head up, shoulders relaxed, hips up, knees up, running on the front half of your foot in a ratio of 60:40. It is important that whenever you run on hills, your focus turns to technique. Your arms should be driving your knee drive and you should try where possible to remain relaxed as the fatigue mounts up.

Weights/Core/Plyometric Sessions

Benefits of these sessions include injury prevention, enhancing strength and power, improvements in running technique.

Coach Alberto Salazar and physical therapist David McHenry assigns 3 sessions per week to Oregon Project’s elite athletes including Mo Farah and Galen Rupp. These include medicine ball lunges, runner pulls, side planks, clamshells, mountain climbers, etc.

Speedwork (3 weeks)

This is the peak phase! Mileage is maintained, if not slightly less than in the base and strength phases. However, the emphasis is on quality. Intervals, fartleks and tempo runs are more commonly featured. During this phase, elite runners tend to do up to 3 speed workouts on alternating days.

This is the most high-risk phase of the lead-up! So for yourself, you will need to consider your training history in quantifying the most appropriate load for you to handle.

For example, here is Joyciline Jepkosgei’s biggest week in March 2017, approximately one month prior to her half-marathon world record of 64:52 she set in Prague (source: www.si.com)

AM 16K hilly run in 70 minutes Monday PM 8K in 40 minutes

AM 15x400m in 68 seconds, 1min rest. 2400m altitude Tuesday PM 10K in 50 minutes, 1hr physio

AM 12K in 50 minutes Wednesday PM 10K in 50 minutes, 1hr gym 2x(3km/2km/1km) 9:48, 6:24, 3:04 and 9:45, 6:20 and 3:04. AM Thursday Rest was 3:00, 2:30, 2:00, 3:00, 2:30. 2400m altitude PM 10K in 60 minutes

AM 18K in 90 minutes Friday PM 10K in 50 minutes, 1hr physio

AM Rest Saturday PM Rest

AM 25K in 87 minutes. Long run done at 2160m altitude Sunday PM Rest

One strong tempo was also included late-March: 12K in 39 minutes at 2160m altitude.

Her weekly mileage is 140-150km and she does her easy runs at 5-6mins/km.

As you can see, elements from all 3 phases are maintained in this heavy week:

 Base – e.g. 10K in 60 mins; 25K long run  Strength – e.g. 16k hilly run in 70 minutes; 1hr gym

 Speedwork – e.g. 15x400m; 2x(3k/2k/1k)

How fast should I run?

Speed sessions for both world record holders & recreational runners should be slightly faster than target race pace. While the strength phase is all about fatigue resistance, the speed phase is literally ‘squeezing the juice’. It’s trying to get small incremental benefits in leg-speed. Don’t underestimate this – a small gain can add up to several minutes over a 2-hour race!

Closely monitor the following key elements:

 Your recovery from the sessions – specifically track work  Perform dynamic (as opposed to static) stretching in your warm up. Conversely, static stretches in cool-down will help you stay flexible and prevent injuries.

 Massage, compression and other recovery activities are especially crucial in the strength & speed phases. Kenyan Mary Keitany visits the physiotherapist for massage therapy 2-3 times a week.

 Staying healthy! You are right on the edge and asking your body for more. So clean up on your nutrition and get adequate rest.

Tapering (1-2 weeks)

This is art of finding the right balance of cutting back mileage to be rested and ready while maintaining peak form. Typically, a short easy run occurs on pre-race day to stay loose and relaxed.

Here is Deena Kastor’s (American female record holder) training volume during a 14-week lead-up to the marathon at the 2004 Athens Olympics. You can see a clear taper in the last 3 weeks.

Source: http://www.coolrunning.com/engine/2/2_1/the-anatomy-of-a-medal.shtml

OTHER CONSIDERATIONS & TIPS

Keep a running journal

Helps you track progress, inspire new goals and prevent reoccurrence of past mistakes. Can be simple to more detailed.

Surface

Avoid hard surfaces e.g. concrete sidewalks; aim for grass or dirt trails which absorb more force from your legs. This will help prevent injury.

Alberto Salazar (Mo Farah’s coach) says that “pavement damages joints, tendons, ligaments, and muscles. The more you can run on grass, woodchips, or dirt, the better of you are. My athletes run 90 percent of their workouts on soft surfaces.”

Shoes

Rotate between 2 pairs of well-fitted running shoes. In your selection, consider factors such as pronation/neutral/supination during mid stance, terrains, toe-box width, heel pitch/drop, etc. with the assistance of a podiatrist.

Technique

Optimise your running economy (aka efficiency) to preserve energy especially for the back end of the race. Consider the following:

 Low upper arms with bent elbows slightly less than 90⁰

 Light feet especially during easy and long runs  Not rocking shoulders  Avoiding excessive heel or forefoot striking  Good posture and knee lift especially during hills  Etc.

Incorporating drills into your warm up is an effective way to develop muscle memory for good running technique.

Pre-race day nutrition & hydration plan

This is quite diverse among elite athletes but here are some examples for inspiration:

Kenyans are famous for their whole food plant-based diet. Most athletes rarely eat meat more than once a fortnight. Common staples include Ugali, Managu, Cabbage, Beans, Bread, Rice, Eggs, Bananas, Millet, Water and lots of Chai (for more details see http://www.sweatelite.co/famous-kenyan-diet- veggies-no-rubbish/).

Note that affordability plays an important factor for this simple eating lifestyle, but the Kenyans also claim it's one of their secret weapons.

Mo Farah loves bananas and his carbs. He loads up on pasta, chicken, rice and vegetables on pre-race day.

German athlete Hendrik Pfeiffer takes a more general approach – his main principle is doing what feels right for his body.

POST-RACE RECOVERY

Recovery is important after a major season or race!

The duration can vary and is influenced by many things including when your next race is. However, the average tends to be 19 days when we surveyed 10 elite male and female athletes.

We can see from the world’s best runners:

 David Rudisha: 6-12 weeks  Mo Farah: 4 weeks  Galen Rupp: 4 weeks

 Bernard Lagat: 5 weeks  Steve Ovett: 4-5 weeks  Usain Bolt: 4-8 weeks

What happens during the rest phase? Athletes in Kenya (& the rest of Africa) would enjoy FULL REST while other athletes might do light jogs a few times each week. Cross-training (e.g. swimming, cycling) is another option.

Anyway, the main idea is that there should be some kind of rest period after a major competition.

Following this, you are ready to start the cycle again, beginning at the base phase.

ELITE ATHLETE-INSPIRED 16-WEEK TRAINING SCHEDULE

A few things to note:

 Easy (recovery) run: 50-60% target race pace.  Hill repeats: steady up the hill & jog down  Rolling hills: run up the hills steady

 Fuel efficiency: running at a fasted state to increase fat utilisation. No eating at least 2hrs prior; only drinking water. Cut back on carbs & keep running very slow.

 If not specified, assume ‘on the flat’  DAY OFF = rest or low intensity cross training

 Race pace = your target half-marathon pace  Long runs: usually Sunday

EVERY 3RD

WEEK IS A DOUBLE-DAY RECOVERY

PHASE: BASE

MON TUE WED THUR FRI SAT SUN WEEK 75min fuel efficiency "Running long 30min easy offers a dress “The miracle DAY OFF rehearsal. isn't that I 30min easy 60min fuel 45min easy Ensure that Running long DAY OFF finished. The Should be very efficiency Maintain you hydrate teaches the Lots of miracle is that easy & able to 1 Focus on a relaxed upper properly stress of lifting stretching I had the have strong core body throughout feet 5,000 courage to conversations! the day times per start.” John hour. Running Birmingham long builds confidence." Hal Higdon 30min easy DAY OFF "Good things Sleep is one of DAY OFF come slow - 45min easy 30min easy the most 60min fuel “Train, don’t 75min fuel especially in High cadence Light on the 2 powerful efficiency strain” Arthur efficiency distance feet weapons of Lydiard running." Bill rest Dellinger 60min fuel efficiency DAY OFF 30min easy 30min easy “When aerobic 45min fuel DAY OFF Many elite Good body DAY OFF Easy runs running efficiency Double-day athletes (e.g. posture. Great day for remain a becomes a Focus on not off promotes Eliud Leading into 3 stretching & recovery daily habit, rocking hyper- Kipchoge) take tomorrow’s massage exercise strength & shoulders recovery afternoon run – keep it confidence naps easy follow” Arthur Lydiard DAY OFF Cross-training DAY OFF 35min easy 45min easy (e.g. "Recovery is Easy runs are 65min fuel Easy runs swimming, 75min fuel the hardest important to efficiency remain a 30min easy cycling) are efficiency 4 part of develop your Maintain good recovery High cadence good training for physiological body posture exercise alternatives to me." Ryan Hall systems. maintain fitness 75min fuel 90min fuel DAY OFF efficiency with efficiency “"We all have rolling hills “For an 45min easy dreams. But in 35min easy 5 "Many people athlete, the order to make An easy run DAY OFF shy away from biggest Even as an dreams come continues to Gentle cross- hills…but that pressure 40min easy elite athlete, into reality, it add miles in Final week of training is an limits their comes from Keep relaxed; Joyciline takes an awful the bank! base training. option for improvement. within. You off road is best Jepkosgei’s lot of Feeling good Prepare the today The more you know what easy runs are determination, leading into mind for repeat you want to done at 5- dedication, tomorrow’s strength something, do & and what 6mins/km self-discipline, long run. phase. the stronger you’re capable and effort." you get." Joe of” Paula Jesse Owens Catalano Radcliffe

PHASE: STRENGTH PART ONE New PHASE! Keep it very easy as tough load weeks are coming ahead.

MON TUE WED THUR FRI SAT SUN WEEK 105min fuel efficiency DAY OFF “If I am still Champion DAY OFF standing at 30min easy runners know 45min fuel “It’s just a the end of 6 60min the value of efficiency matter of 30min easy the race, hit weights/core DAY OFF listening to with rolling understanding 60min me with a New PHASE! “Sometimes 60min and knowing hills what’s weights/core board and Keep it very when you get weights/core their body - Keep your necessary and Easy building knock me easy as tough disappointment Massage Steve Jones head looking discipline to steady down, load weeks it makes you today famously up the hill yourself to do state run because that are coming stronger” David quoted: it” Arthur means I ahead. Rudisha “Take off Lydiard didn’t run your watch”. hard enough.” Steve Jones

65min fuel 30min easy efficiency 60min 35min easy 45min easy 90min fuel with rolling weights/core DAY OFF 60min 60min DAY OFF efficiency 7 hills Off road is weights/core weights/core Focus on leg good for the speed legs

DAY OFF 40min easy 45min easy “We may train 60min 45min easy 75min fuel 60min or peak for a DAY OFF weights/core 60min fuel Easy runs are efficiency weights/core certain race, Massage The efficiency great for Rolling hills “Don’t dream but running is 8 today weekends are Good body focusing on Focus on of winning, a lifetime becoming posture technique knee lift train for it!” sport.” heavy with Mo Farah Alberto load! Salazar

PHASE: STRENGTH PART TWO Over the next two weeks the running hours really picks up to get the maximum training benefit. Massage is important.

MON TUE WED THUR FRI SAT SUN WEEK DAY OFF 45min easy Kenyans are Hill Repeats - 30min easy good “at 3x3min 60min avoiding “Strength weights/core injury…when training Preparing the they were should be a mind and 30min steady DAY OFF tired, they did 75 min fuel DAY OFF year-round body for Work on leg “Records are not push; efficiency Great day for commitment. tomorrow’s speed meant to be when they Focus on 9 massage & Strength long run. 60min broken” Eliud felt good they relaxed upper stretching exercises Come into weights/core Kipchoge went flat out. body should be the run ready When asked tapered down to have a about their before the great session weekly period of - in control! mileage, they target races.” had no idea." Seb Coe Neil Scholdes 75min Hill Repeats DAY OFF 4x4min “Recovery, to 40min easy 60min me, means 60min weights/core 60min very sleeping and weights/core “It was the easy 90min fuel eating well. If “The more 45min steady long and 60min efficiency 20min easy I’m not confident you 60min careful weights/core Paula Focus on not feeling are in your weights/core attention to Take it easy Radcliffe aims 10 rocking recovered, I’ll training, the Feeling light strength after at 200km/wk, shoulders sleep and eat less nervous on your feet training, that yesterday’s so long runs more, and you’ll be on enabled a tough hills are essential. that usually race day.” slightly built session does the Shalane Seb Coe to trick.” Shalane Flanagan run Flanagan successfully” Peter Coe 105 min fuel 40min easy efficiency Easy runs are Volume is a time to chat important - with friends - 224km is 20min easy 45min Steady 75min easy 60min easy DAY OFF develop a “one of my Active 60min Hill Repeats 60min Massage running biggest weeks recovery weights/core 5x5min weights/core 11 today culture and ever I think.” session Feeling very Focus on Keeping high community Steve strong knee lift cadence where you Moneghetti, live. Be like one of the Kenyans Australia’s of Rift Valley greatest marathoners

PHASE: SPEED The key is to feel very fresh this weekend.

MON TUE WED THUR FRI SAT SUN WEEK DAY OFF Paula Mo Farah’s 45min easy Radcliffe took session 90min long 60min her pulse 10x200m 60 min easy run weights/core every intervals 60min 40min easy Include a “Progression 12 morning it (+200m weights/ core Feeling good 60min TT at is best made DAY OFF was usually recovery) on Active going into your target by increasing Massage The key is to 38-40bpm. If grass. recovery after tomorrow’s pace repetitions, today feel very fresh it went to 45 5x200m hill yesterday’s long run (Paula rather than this weekend! or above, she sprints at session Radcliffe increasing the either equal effort test set) weight/load.” modified her (+walk Seb Coe training or recovery) rested.

45min TRACK DAY OFF 75 min fuel DAY OFF Michael “[If] you put efficiency “Flexibility Shelley’s set 30min easy in the work, 15min easy and 15min w/up Inc. 5 x 2min you run the warm up then stretching is a 30min easy 10 x 3min DAY OFF steady race, the steady state vital aspect of Focus on ascending Key massage efforts if you 13 clock tells you running in circuit and body posture speed from today feel good. exactly how your long run. strength race pace to Feeling light good you Finishing off training.” Seb slightly above on the feet are…you're the week Coe in the last 3 rewarded.” feeling fresh repeats.

90min long Kipchoge’s 60min easy DAY OFF run DAY OFF track session: 40min easy Turning the Allowing Include a The Kenyan 15min warm Getting the legs over in a yourself the 60min TT at Motto: Train 45min easy up (3km). mind ready relaxed day to your target Hard, Win Focus on 10x800m for 14 manner. recover from pace Easy body posture slightly above tomorrow’s Massage the hard track (Paula target pace key session. tonight session and Radcliffe with 90sec massage test set) jog recovery.

PHASE: SPEED & TAPERING Final phase! You’re nearly there.

MON TUE WED THUR FRI SAT SUN WEEK

Wilson 60min Kipsang’s 50min OPTIONAL DAY OFF DAY OFF 40min fartlek 15min warm 15min warm "You can't 40min easy Massage Flushing out session: up and up then cram for the building to today yesterday’s 15 10min w/up 30min of 30min of final…the best steady state “It’s so massage 15 x 1min on moderate steady thing you can run Focus on important to Running drills Speed & 1min off running running at do for your relaxed upper listen to your to safely Tapering Just above (Kipchoge target race body is rest." body body” Paula promote leg your special). pace. Warm Gordon Bloch Radcliffe speed projected Warm down down and race pace. stretch!

TRACK Eliud DAY OFF Kipchoge & 30min easy “The Ryan Hall’s 5 x 1min 21.1km RACE marathon is final track steady 15min easy Marathon my only session: DAY OFF efforts (race Feeling light - Make sure 16 girlfriend. I 15min w/up. Final day for a pace) feeling you follow give her 8x400m (90s massage Focus on leg strong for your nutrition Tapering everything I rest) at race speed & tomorrow plan and race have.” - pace. Stay being in strategy! Toshihiko relaxed & control Seko focus on rhythm