Do you also dream of running faster in your half or full marathon, but find it difficult to improve? Maybe you don't quite know what to do or how to structure your training. Here you will get a concrete guide to making your training more targeted.
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- Long Zone 2 rides: Build endurance with leisurely, longer rides at a moderate pace.
- Interval training: Turn up the pace and intensity, and step into intervals to boost speed and VO₂ max.
- Marathon and half marathon pace: Practice at your planned running pace during parts of your training so your body gets used to the rhythm.
- Strength training: Strong legs and core make you more efficient, reduce injuries and provide better control over long distances.
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Train your mind
During training, remember to push yourself, but also train your mind. Visualization and milestones make long distances more manageable. For example, if you want to run 21 km at a pace of 4:15, first set a milestone: 10 km at a pace of 4:15, and gradually build up with more milestones until the entire distance is within reach.
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If you really want to improve your half or full marathon times, there are three key areas you need to master:
- Train your nutrition – test your energy plan and fluid intake during training, not just on race day.
- Plan your training – make sure it includes Zone 2, intervals, marathon/half marathon pace and strength training. Variety and structure will make you faster and more injury-free.
- Set milestones – break large distances into manageable chunks and set realistic goals along the way. This makes long trips more manageable and strengthens your mental game.
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