Training for a Half Marathon Schedule
Jul 01, 2022
Edited by: Danielle Abel
Signed up for a half marathon?
What should your training week look like if you’re training for a half marathon? Let’s analyze 2 different types of programming for preparing for a half marathon.
Program 1:
- High intensity intervals
- Aerobic base training
- Aerobic base training
- Aerobic base training
Program 2:
- Pace/tempo work
- Aerobic base training
- Paco/tempo work
- Aerobic base training
There are 2 different modalities at work in the above examples
- Polarized training model
- Threshold training model
The Polarized Training Model involves a big split between more low-intensity aerobic base training and less high-intensity training. For example, it could be 3 low-intensity running days and 1 higher-intensity interval day (3 minutes on, 3 minutes off, etc.)
The Threshold Model involves an even split between low-intensity aerobic base training days followed by the same amount of higher-intensity days with more pace or tempo work.
What does the evidence say is better, though
One systematic review from Kenneally, M., Casado, A., & Concejero-Santos, J. (PMID: 29182410) showed that pyramidal and polarized training were more effective than threshold training.
Essentially, training at different levels of intensity is more effective than consistently and continuously training at moderate or high intensities.
A meta-analysis from Rosenblat, M., Perrotta, A., & Vicenzino, B. (PMID: 29863593) showed greater improvements in the polarized training group compared to the threshold training group.
In combination, both of these studies show that using a more polarized model can produce better outcomes. However, it is important to recognize that certain individuals may respond better to threshold training.
Improving Race Pace Adaptations
The Threshold Model is more popular amongst runners because it feels hard. You're spending more time close to your race pace. If you're running near your race pace all the time, though, you'll eventually plateau because the body can't ongoingly adapt to high-intensity stimuli repeatedly.
Overall, it’s very common to see runners overtraining at higher intensities, closer to their threshold, for longer periods of time. This training style may not produce the most optimal long-term effects and may actually produce overtraining.
Sure, Threshold Training could improve race pace adaptations. However, doing Threshold Training year-round probably isn't optimal for race pace improvements.
Meaning that periodization of intensity may be best for most runners.
You could consider incorporating both of these models throughout the year to vary your approach to training, which, when combined, may have a greater likelihood of overall improvement.
- Threshold training could be helpful closer to the competition or race
- Polarized training could be helpful during the off-season
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