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There is scientific evidence to support the opposite... Essentially Hans Selye put forth a basic theory around 1925 that governs our understanding of stress and adaptation called General Adaptation Syndrome. This theory has provided the foundations of both vaccinations and all exercise theory. In essence, when your body is put under some form of stress, ...

Your max heart rate will happen typically at the end of the marathon, when you're making your final push for the finish line. Comparing your heart rate throughout the majority of the marathon to this maximum isn't very meaningful. Maybe you just worked really hard right at the end and you'd end up with your steady heart rate being a lower percentage of your ...

So you're primarily a lifter but want to compete in a half-marathon. It sounds like you're control but here's what I would suggest. Find time each week for a long, slow distance run on a day when you're not lifting. This is the key to any long distance training and you will have a very difficult time if you don't do this. This is where the ...

Do 3 main exercises each week in order to increase pace: Do repetitions of about 3 * 400m at 90% of capacity with 2 minutes off once a week. This should feel hard, and it's ok if you cannot do 3 to begin with. None of your other runs should come close to the difficulty of this. Do this twice a week. Do one "long run" a week, where you try to run, without ...

You don't really need to follow a specific plan, make up your own. With a 1:31 HM, you've already got pretty decent speed. One of the better "programs" I've seen is from a guy named BarryP on the slowtwitch forums, it's called 3:2:1. Basically, you do 3 short runs, two medium and one long. Each one is double the previous run. So, if your short run is 40 ...

Ask yourself this question: What's the likelihood of re-injuring the finger? The finger will take as long as it takes to get better, and running isn't going to change that significantly enough to worry about it if at all. As long as there is a low likelihood that you are going to hurt the finger again doing any activity, there is no reason to avoid ...

Your best frend is knowledge about your distance. It's 5 km, and you know that You will have to run the whole of it You will not need to run more So, first, you need do save energy for kilometers 2-5, thus do not run your maximum during the first km. Second, you can just stop and relax after you finish the 5-th km, so you can spend the remainder of ...

Interesting conversation and results. I like to use what is known as the Yasso 800 method named after Bart Yasso. Instead of using your half marathon time, base it off of repeated 800 meter efforts. To test, run a series of 800 meter controlled efforts with ~400 meter jog in between. The average time in minutes and seconds of your 800s will be your ...

For ease, you could use Hal Higdon's Novice #2 program. I recommend removing weeks 2 and 4 since you only have 16 weeks if you start next week. Hal's program is straight forward but good for 1st time marathoners as it gets them ready for enduring the distance. Obviously you have good talent so if you'd rather learn some more, I'd recommend checking out ...

Seems you are just a smidge under the recommended low-limit weekly mileage (25 km - 40 km) for the Beginner Half-Marathon training program from Cool Running. But that program is for people who would like to finish around 2 hours which meet your requirements for a sub 2:30 hour finish. Cool Running also has some speedwork drills to help you increase your ...