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If you haven’t run a single week over 25 miles (40km) per week in your running career yet, we highly recommend that you take several months (or even a year) to build up your mileage base so you are consistently averaging at least 20 to 25 miles (32km-40km) per week on a regular basis without any serious injury before starting this training program. The plan tops out at 35 to 40miles (56-64km) per week. The training plan comes with both a miles and kilometers version! This plan contains speed workouts and long runs that will help you run faster, stronger, and with more confidence. We call this The “Not So Beginner” Half Marathon Plan because it’s more than just a basic beginner plan that is just meant to get you across the finish line. This will help you pass the runners who kept to the same pace for the whole race.This plan is for half marathon runners who have run in the 2:15 to 1:40 range and are looking to improve their personal best times. 🏃🏃🏃Once you reach the final third of the race, speed up to between 10-25 seconds per mile faster than the goal (6 - 15 seconds per km). 🏃🏃 When you reach the second third of the race, speed up to the goal pace. Thanks to such a proportion, you should have more power at the end of the race. 🏃Instead of starting with your goal pace, begin around 10-25 seconds per mile slower (6 - 15 seconds per km). There's also something called negative splits: 🚣‍♀️ Running splits are essential for people training to perform in competitions, marathons, etc., as they let them know if they are keeping up the right pace.

Of course, splits are also a term used in other sports, such as rowing. With this mile split calculator, you don't need to know how to work this out - it'll do all of it for you automatically. The resting distance is 2563 feet (781 meters), ran in 4 min 51 sec. Therefore, using our base time set above, it'll be two full splits that are both 1-mile long and take 10 mins each. For example, say you've set your base time as 10 minutes for 1 mile and want to run 4km.Ĥkm is 2.4855 miles. Split means the time a runner needs to complete a specific distance.