How do I run a 9 minute mile half marathon?

To train for a sub 2-hour half marathon, it is more productive to complete a 9-mile long run at 9:35 mile pace than it is to finish a 12-mile long run at 11:30 minute mile pace. Running at faster speeds for longer periods of time trains your body to improve its lactate acid tolerance and overall endurance.

Is 9 miles enough before a half marathon?

You Don’t Have to Run 13.1 Miles in Training To be physically prepared for the race, you can participate in long runs totaling 13 miles or more, but you don’t have to. If you can run or run/walk a 10-mile distance, you should be able to safely and comfortably complete a half-marathon.

How long does it take to run a half marathon for the average person?

about two hours
It takes about two hours on average to finish if you are in good shape, and you could spend months preparing for your first race. Here’s the good news: half marathons are not that hard. In fact, they are considerably easier than a full marathon at 26.2 miles.

Is it bad to run a half marathon?

Top tip: don’t rush half marathon training! Thankfully, injuries are uncommon in half marathon runners. But you might experience lower body issues, including shin splints, plantar fasciitis, or muscle pain to your calves, hamstrings, or quads. Muscle aches can be treated with rest and gentle stretching.

What running a half marathon does to your body?

Minor injuries Thankfully, injuries are uncommon in half marathon runners. But you might experience lower body issues, including shin splints, plantar fasciitis, or muscle pain to your calves, hamstrings, or quads. Muscle aches can be treated with rest and gentle stretching.

Is running a half marathon in 2 hours good?

Running a sub 2 hour half marathon is a great benchmark for the 13.1 mile distance: it shows a certain level of training and underlying fitness. It also just so happens to be slightly faster than average – the average half marathon time is 2 hours and 55 seconds!

What happens to your body after a half marathon?

Thankfully, injuries are uncommon in half marathon runners. But you might experience lower body issues, including shin splints, plantar fasciitis, or muscle pain to your calves, hamstrings, or quads. Muscle aches can be treated with rest and gentle stretching.

What’s the best pace to run a half marathon?

If every workout is an easy pace of 10 minutes per mile or a speed workout at your 5K or 10K pace, your legs and brain aren’t sure what to expect from a 9:10. One way to begin including race pace miles is during your mid-week run or your weekend long run. You can try making 1-3 of the middle miles race pace.

When to start a half marathon training program?

Do the first one to finish, running/walking at a comfortable training pace. 2. To begin this program, you should have done a long run/walk within the past 2 weeks of at least 3 miles. If your long one is not this long, then gradually increase the weekend run/walk to this distance before starting this program.

How to train for a half marathon with Nike?

1 Nike Run Club Guided Run: 13 Weeks To Go or RECOVERY RUN: 15:00 2 Nike Run Club Guided Run: No Time To Go or SPEED RUN: Intervals / 5:00 Warm Up / 1:00 Mile Pace / 2:00 5K Pace / 3:00 10K Pace / 3 Nike Run Club Guided Run: Recovery Run with Headspace or RECOVERY RUN: 35:00 4 Nike Run Club Guided Run: Run Strong. Weitere Artikel…

What should my 9 minute mile pace be?

For example, if you’re targeting a sub-4-hour marathon, you can easily see that you’ll need to run 9:09 per mile or faster according to the chart below. Knowing that pace, you can then structure your training accordingly to reach your goal.