I'm sure Let's get running on this video.

We're gonna talk about how we can improve on half marathon.

Now.

These videos aimed particular video is aimed at those who perhaps getting more comfortable heart, mouth.

They're looking to run times, perhaps sub 1 40 or around 1 40 Then it could advice to push their performance up a notch.

Now, I'm not gonna talk about splits and times and those sorts of things.

What I'm gonna talk about is the skills you need for the school.

You need to try and run a faster time.

Now for those two running those fast times, it's about being comfortable being uncomfortable.

It's running.

It's stained, challenging paces in our training.

We can cope with that on race day.

So Archy Session's gonna be an aerobic conditioning sessions that is spending some time doing the running out of controlled discomfort as a roughly seven at an effort.

It's running hard, faster into the scale that will be your half man.

For those who are starting their endless gale, it might be slightly faster.

Now, I'm gonna give you three sessions that really help this type of training.

Okay, Session one is fairly simple to some tempo intervals.

Now I'd start with the three times nine or 10 minutes with a three minute jog.

Rest in between each on the patient.

Aiming for is that that patient controlled discomfort.

Seven out of 10 breathing.

It's strange, but if you were with a partner, you could probably say two or three words for five to each other in conversation.

Now, the way to progress that session will be either to to increase the into lent a little bit, maybe 12 minutes, but mainly to reduce that time.

The rest in between your reigning really to get to Brooklyn.

40 minutes at that pace with the warmer either side.

That's your golf session, too, is a progression run.

So it's It's basically exactly what it says it is.

It's a room where you start slightly slower tempo, increase in temperature, of course, accession on end that that hard seven out of 10 effort.

At the end of the right, I'll recommend probably between 50 and 70 minutes in duration.

These thieves progression runs on.

It's it's really a case of getting your legs.

You stir up in that pace when they are tired, really important Really good to be in that.

That motor thinking third session is a far relaxation.

Now there's a wide range of file exceptions you could do, but I'm gonna give you one specifically for half marathon runners.

It's called an alternation session.

So in this session, we're gonna spend some time running both over faster.

Well, slightly below that.

That seven out of 10 gold marathon, half mouth pace effort.

Now what made you start for the 10 minute warm up and cool down at the end?

Run for 45 to 50 minutes, alternating five minutes faster than that.

Seven out of 10.

Effort just a little bit faster, with five minutes slightly slower.

More the steady tempo also all the way through to the end of the end of the run that cool down at the end.

Now, as you progress that session, you might either increase the length of the fastest sections may be trying to do 10 minutes.

That's starting faster rhythm, but still the five minutes of steady or things preferable is, too, is to increase that pace.

The study pacing between them still slightly faster and harder and slightly slower.

But the steady pace is getting a bit faster.

There's more information about the sessions in our training club.

You can see the link below in the bio or in the Egypt comments.

Check those out for lots of plans, which is specifically aimed for those fast heart beat last it Mentally half marathons are very tough.

It's a hard rhythm to maintain for a long period of time.

You're gonna be in in the hurt books for it for a period on a push.

Now it's really important you train your brain, your mental toughest cope with that challenge.

Now one easy working do that is, after perhaps one of these sessions, or maybe just one of your longer runs doing your training.

I would do five or 6 32nd hard intervals with immediate rest between.

And the purpose of this isn't necessarily physical is more mental.

Focus on the dialogue in your mind between wanting to stop because your legs are tired.

After that long run, I'm wanting to push and maintain Their effort is one you should observe and work out how you can doing a race two and 1/2 marathon.

What tricks you used to make sure you kept sprinting and kept money makes you a very nice and smooth and fast.

I think about how you managed that dialogue in your head.

You know, if you push hard when you need to on those times, it's good to have you going for good luck with your running you around a great half marathon on Let us know how you get.