s4/e07 The Half Marathon Training Episode! with Coach Elisabeth

Race Pace

Race pace training is a crucial component for those with performance-oriented goals in half marathon training. Elisabeth Scott emphasizes the importance of incorporating race pace repeats in workouts, which help runners familiarize themselves with the pace without overexerting themselves 1. These intervals allow for resetting and refining one's sense of pace, making it easier to manage during continuous efforts. Scott advises against overemphasizing race pace in training, as it should not dominate weekly workouts 2. Instead, she suggests including race pace in midweek workouts or as part of long runs, ensuring that the majority of training remains in the easy effort zone.

   

Lactate Threshold

Lactate threshold sessions are integral to enhancing endurance and efficiency in half marathon training. Elisabeth Scott explains that these workouts improve the body's ability to clear lactate, allowing runners to sustain harder efforts for longer periods without reaching their lactate threshold 3. This is particularly beneficial for longer races where maintaining a moderate intensity is key. Scott also highlights the common mistake of overemphasizing race pace, which can lead to burnout and underperformance on race day 4. Instead, she recommends a balanced approach that includes lactate threshold workouts to build a strong aerobic foundation.

   

Training Errors

Avoiding common training errors is essential for successful half marathon preparation. Elisabeth Scott warns against the mistake of running workouts too fast, which can lead to burnout and injury 5. She stresses the importance of a proper fueling and hydration strategy to prevent performance issues, as under-fueling is a significant problem among runners 6. Scott advises starting races slower than the goal pace and gradually increasing speed to avoid hitting the wall. This approach helps maintain energy levels and ensures a strong finish.