Running a half marathon in about a month. (April 21) I've been training pretty well but I haven't run more that 8 miles yet. Anyone have any last minute training advice? Thinking about getting a massage a few days before.
It's now time to fine tune your form. Do not run more than 10 miles before the race, you don't need it. In the coming four weeks do this
1. Long distance (8 to 10 miles)
2. Intervals (I will give you a list of sessions, choose from them)
3. Fast short distance (4 to 5 miles but faster than run 1.
Take a day or two in between these, you can hit the gym if you want on the no-run days. You can do yoga. Do some workout with functional training.
A list of interval sessions:
1. Uphill training: Find an uphill and run upwards, walk downwards. Repeat until you hate me.
2. Short intervals: 20x 1 minute sprint with 1 minute rest in between
3. Long intervals: 10x 2 minute sprint (a bit slower than the one above) with 1 minute rest in between
4. 5 or 6x tabata runs (Each tabata consists of 20 seconds very fast sprint, 10 seconds jog)
5. Pyramids (200 meters 400 meters 600 meters 800 meters 600 meters 400 meters 200 meters, take a minute rest in between. Repeat the entire block three times)
Now if you want to take a day rest between the three runs per week, you will end up having 2 days in between two runs. Make sure that you run the fast run just one day after the intervals.
After the four weeks are over you will be more than ready, take a run or two in the fifth week but not too long and not too fast. Maybe one 6 miles and one 8 miles. Hit the gym if you want. Hydrate and de-hydrate as much as you can, drink a lot of water and pee a lot during that week. Have a huge carb meal the evening before the race.
Good luck!