On the second week of half marathon training, my good coach gave to me: Two workouts per week. Sure, you can finish a half marathon without including intervals, tempos, hills, fartleks or the like. But if you’re aiming to race the distance, mixing in some workouts is critical.
Paces slower than half-marathon pace lay an aerobic base for you to succeed. Faster paces build your engine. Mix them into your training in the right amount (with about 80 percent of your runs on the slower end), and you’ll be set up for success.
On the third week of half marathon training, my good coach gave to me: Three days of core/strength/ancillary training. Running is a simple sport, but all those forward steps stress the body. This is particularly true if we lack strength and mobility in other directions.
Having a strong core, doing bodyweight or weight-training exercises, and utilizing dynamic and static stretching can help you stay healthy and improve performance. Try adding core exercises for runners three times per week, and feel the difference.