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TIME TO STEP IT UP! TRAINING FOR A HALF MARATHON PERSONAL RECORD

Hamilton, Janet, S., M.A., ACSM-RCEP®, CSCS, PTA; Sorace, Paul, M.S., FACSM, ACSM-RCEP®

doi: 10.1249/FIT.0000000000000373
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Apply It! By reading this article, the following key points will be reinforced:

  • When helping train a runner for a half marathon personal record, increasing weekly mileage gradually is the foundation.
  • High-intensity runs should be incorporated after establishing a foundation but should only be 7% to 10% of total weekly mileage.
  • Moderately high-intensity runs (at/near race pace) should be incorporated after establishing a foundation but should only be 10% to 15% of total weekly mileage.
  • Tapering, adequate nutrition and hydration, and inclusion of adequate recovery/rest are critical for a potential personal record performance.

Janet S. Hamilton, M.A., ACSM-RCEP®, CSCS, PTA, has been a member of ACSM for 30 years and previously served on the Certification Exam Review Committee. She has coached distance runners of all ages and abilities for more than 20 years and is the founder of RunningStrong.com and author of the book Running Strong & Injury Free. She was instrumental in developing a coaching certification program for the Road Runners Club of America.

Paul Sorace, M.S., FACSM, ACSM-RCEP®, is a clinical exercise physiologist at Hackensack Meridian Health. He is an editorial board member for ACSM’s Health & Fitness Journal® and the clinical associate editor for ACSM’s Certification Review, 5th edition. He is a previous coeditor of ACSM’s Certified News and a fellow of the American College of Sports Medicine.

Disclosure: The authors declare no conflict of interest and do not have any financial disclosures.

© 2018 American College of Sports Medicine.