Are you seeking more information about half marathons in St Louis? If so, welcome to RunDreamAchieve. I am glad you have made it here to the site. I created rundreamachieve back in November of 2011. The reason being is that I wanted to help more runners from around the world to get better results. My goal with this post is to help you run as fast as possible at your next half marathon in St Louis.
Remember, it isn't about the volume you are doing as much as it is the quality of the work you are doing. There are plenty of half marathons throughout the city of St Louis. Are you seeking a flat or hilly course to compete on? What time of the year would you prefer to run your race? I am a cold weather runner so prefer temperatures between 30 to 60 degrees.
How Fast Should I Run a Half Marathon?
How fast you run over 13.1 miles or 21.1 kilometers is going to depend on how you prepare, period. The best way to get a personal best is to find a flat course. In addition, ensure that it is a USATF certified. Also, the half marathon fee to register should not break your bank account. Seeking a flat course? Smart move. Do you want to be extra dangerous? Train on hillier sections as well. It can only make you tougher for a flat race course. Whatever you need to do in order to get race pace to feel easier is the key mindset top runners have.
Remember, continue to focus on and train at paces that are close to and far below your half marathon pace. Do not just guess what workouts to do each day. It is always wise to invest in yourself and get a training plan or running course and learn the tactics the best runners use. Your job is to duplicate what they do and bypass the mistakes your competitors are making.CHECK OUT OUR RUNNING COURSES
Is it Worth Training for a Half Marathon?
The half marathon is a highly aerobic event and takes time to prepare for. You will be spending a great deal of time training for this event. My aim is to help ensure that you get the highest return on your investment. So, you have to work on your endurance. In addition, you also need to work on your speed and strength as well. A common mistake I see runners making in the half marathon is running too many miles or kilometers too slow. So, to run a new personal best you need to ensure you train at or far below your goal marathon pace. Half Marathons in St Louis take place throughout the year. Spring and fall half-marathons are the best as the weather conditions are most reasonable during these seasons.
Did you know the best middle to long distance runners run around 40 percent of their weekly volume at or below goal pace? So, look at how you are setting up your training. What percentage of your weekly training is spent at your goal pace? Is it 10 percent? 20%? 5%? Yes, it is worth it especially if you train correctly. Again, don't get caught up in the volume. Focus more on the quality of the mileage you are putting in. There are runners getting better results on 50 miles a week as opposed to some running 100 miles per week.
A major reason runners are not able to sustain pace is not adequate training. Again, you have to stress the body's energy system sufficiently enough in order to get the result you are seeking. You already have the motivation otherwise you wouldn't be here at rundreamachieve. My goal is to help you get better results.LEARN MORE ABOUT OUR PRIVATE, MEMBERSHIP COMMUNITY
How to Find Half Marathons in St Louis
- Do a simple Google search, easy and fast
- Look on numerous websites that have to do with upcoming half marathons in St Louis you can find online
- View the back pages of runnersworld and runningtimes magazines
- Visit your local running store and check out the racing pamphlets they have on hand
What is a Respectable Time for a Half Marathon?
A very respectable time for the half marathon is running under 2 hours for the distance. I created a running course for athletes seeking to break this barrier you may be interested. You can find more information about by clicking on the running courses green button on this post. Also, you can visit the “COURSES” tab above in the navigation menu and find the Sub 2 Hour Half Marathon Domination course there as well. So, athletes seeking to run a time this fast have to hold 9:09 mile pace or 5:41 per kilometer pace.
Again, improving your body's lactate tolerance is essential. Running easy builds endurance but to run fast means you have to train fast. Easier said than done right? So, focus on what the best middle to long distance runners do. We are always focused on using leverage. How can we get the best results with the most minimal work. You already know how to work hard.
Have you ever worked hard for a race and still didn't meet your time goals? Of course, we all have right? Well, the key is to find out where are the leaks in your training and correct them. A legitimate training plan, online coach (and there are options here) or a running course can help speed this process up.
The reason being is you take the guesswork out of your training. In addition, you know what workouts you need to be doing and why you are doing them. Again, leverage is key. Leverage simply means doing more with less. So, it isn't about working harder but smarter to get the higher return on your time investment. The half marathon is a tough event. My goal is to ensure you do it right and set a new personal best.
How Long Should You Train for a Half Marathon?
How long should you train for a marathon? I would recommend a minimum of 8 weeks and a maximum of 16. You will notice here on rundreamachieve that I have built 8, 12 and 16-week training plans. There are many athletes who don't always have 4 months to train for a marathon.
Perhaps your goal is to train for a marathon that is 8 weeks away. So, check out what we have here on the site to help take your running to the next level. First, focus on running easy and relaxed for 3 weeks before you even start a training plan. The reason being is you need to strengthen your muscles, tendons and ligaments before you start training. So, whether training for half marathons in St Louis or elsewhere, focus on your plan of action.
I would recommend doing strides 2 to 3 times per week during your training build up. Strides are short, 50 to 100 meter sprints. The great thing about doing strides is that you won't build up any significant lactic acid doing these types of workouts. You can do strides before, during or after your easy runs.
Tips to Help You Run a Faster Half Marathon
- Make sure you are conducting your long runs at 160 beats per minute (85 percent of your max heart rate)
- Vary the paces of your long runs. For example, one harder long run one weekend followed by an easy, relaxed long run the following week.
- Focus on quality versus quantity
- Work smarter not harder. The hardest working athletes don't always produce the best results.
- Read up as much as you can on glutathione. Your competition knows little about it.
- Train at your anaerobic threshold (167 to 174 beats per minute)
- Train at your aerobic capacity (175+ beats per minute)
- Relax – don't beat yourself up over a poor performance. Great efforts take time.
- Have fun and don't lose enthusiasm. The best runners never lose heart.
- Take your easy days, easy. The benefits of all your hard work come within the rest, not the workout itself.
How Long Should You Tempo Runs Be?
One of the biggest mistakes I see runners training for half marathons making is doing too short of tempo runs. A 3 to 4-mile tempo run will be great for an athlete training for the 5k to 10k distances. That being said, you are focused on racing a half marathon and running one fast. So, to do that you need to lengthen the amount of time you are spending training at your anaerobic threshold. Your anaerobic threshold is the point where lactic acid begins to build up in your blood stream.
Runners slow down not for a lack of motivation. Who doesn't want to run fast right? We all want to succeed and no one wants to fail. So, to minimize the slow down effect my goals with the products here is to get athletes to use leverage instead. Work smarter, not harder. You have to learn to get that tempo run out to around 6 to 10 miles in length.
Again, the focus needs to be on improving your body's lactate tolerance. You will not be able to do that by running slow and easy. Yes, running slow is still important to adapt to the harder workouts you will be doing. That being said, too much slow running will make you a superior long, slow distance runner.
What Pace Should My Tempo Runs Be?
Take your best mile and add a minute to it and you will have an idea of what you need to be running your tempo runs at. Again, you need to be patient and gradually increase the distance of your tempo runs. We start out at around 3 miles and work toward 5 to 8 miles in length for our races here. Again, to be stronger than your competition you need to do a better job of sustaining pace. No, this isn't easy especially at first when you are not as anaerobically fit.
So, allow time for your body to adapt to the stresses you are placing on it. Remember, it takes about 3 to 4 weeks for your body to adapt to the work load you are putting it through. The benefits of the workouts you are doing today will be seen weeks from now.
A common mistake runners make is trying to rush the process. You cannot do this and expect highly quality training. In addition, you will be stressed out and wasting precious mental and physical energy to it. The best half marathoners know to be patient. So, follow their work habits and you will have a much higher chance of success.
How Do I Train for a Half Marathon?
Don't guess what you need to do. Have a plan and invest in yourself first. Also, don't just rush into training for your half marathon regardless where it is. As mentioned above, focus first on putting in 3 to 4 weeks of easy, relaxed mileage first. You will be stronger and better prepared to start working in longer runs, tempo workouts and track sessions. Again, it takes time for the body to adapt to the stresses you are placing on it. So, fitness cannot be rushed and training for half marathons in St Louis is already time consuming. You want to use leverage and train smarter, not necessarily harder. The hardest working athletes don't always get the best results.
12 to 16 weeks is the proper amount of time to prepare for a half marathon. That being said, you can still get in great shape in 8 weeks. Thus, my reasoning behind creating 8, 12 and 16 week training plans here at rundreamachieve. Also, focus on practicing hydration during your long runs. A major mistake runners make in this event is they don't drink enough fluid during their 26.2 mile or 42.2 kilometer races. You may be able to get away with that in a 5K or 10K but not in a half marathon.
How Many Miles Should I Run after a Half Marathon?
I normally take 1 to 2 weeks off completely after my half marathons. Of course, you can also jog 2 to 3 miles the day after a half marathon but it has better be extremely slow. Remember, no course is going to be fast unless the athlete is in superior shape. Again, the key is to sustain pace longer than your competition during your race. So, make sure to train properly regardless what race you are going after. In addition, watch your pacing in the first 7 miles of this race and plan your attack in the last 5 kilometers when everyone else is slowing down. Lastly, recovery after your half marathon is essential. Take an epsom salt bath and get a massage post-race.
You don't want to go into oxygen debt early in the race and pay for it later. So, be smart and tactful early on and you will be rewarded for it later. Again, investing in yourself with a course or training plan will help take the guesswork out of your preparation. We also have monthly coaching options available for athletes here as well.
I am a big believer in running faster long runs. That being said, I don't have my athletes running hard and fast every single weekend. Remember, the benefits of your hard work are going to come from within the rest period. Your body is 2 to 3 times weaker immediately following a hard workout. So, recovery is essential especially if you are seeking to run a great performance. Again, training smarter, not necessarily harder is the mindset winners have.
I hope this post has been helpful to you. Make sure to visit the RunDreamAchieve YouTube channel. I am creating new content each week to help my visitors get the best possible results they can. There are plenty of athletes who already know how to work hard.
Do the hardest working athletes always get the results? No, sometimes you can do everything correctly and still not get it right. The goal here is to help ensure you train in such a way to get the goals you are aiming for. Also, training for half marathons in St Louis takes a great deal of time and energy on your part. You might as well do it right the first time to ensure the highest return on your investment.LEARN MORE ABOUT OUR PRIVATE, MEMBERSHIP COMMUNITY