PUBLISHED 02/07/2006
Five. You gradually build up your long run to 12 miles, not the 20 needed for the marathon. And you do those long runs at a slightly faster pace than you would do on a normal long run.
Six. You cross-train twice a week. Easily at first, but as you get more fit, you raise the intensity, which will make you fitter.
Seven. You're asked not to train or race through pain or a slew of missed workouts due to sickness or busy times at work. Pierce believes if outside forces keep you from training consistently, you should reschedule your race when you have time to train.
Eight. You taper for two weeks (not the three needed for the marathon). This will ensure that you step up to the starting line rested, injury-free, and ready to reach your goal time.
But does all this translate to the half-marathon? "Definitely," says Pierce. In fact, he says, this program is a great fit for the half-marathon, because you don't need as much endurance to run a half.
Finally, we're going to tailor this program specifically to your goal finish time. That way, all you have to do is run three days a week at the exact paces prescribed.
