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Mastering the 1:30h Half Marathon

Building a Strong Base: Endurance and Aerobic Capacity

Building a strong base of endurance and aerobic capacity is a crucial aspect of preparing for a 1:30h half marathon. Endurance refers to the body's ability to sustain an effort over time, while aerobic capacity is the ability of the heart and lungs to deliver oxygen to the muscles during exercise. Improving these two components will help you run longer and faster, and make the half marathon distance more manageable.

One way to build endurance and aerobic capacity is through consistent, moderate-intensity running. This means running at a pace that allows you to maintain a conversation without feeling out of breath. Aim to run at least four times a week, and gradually increase your mileage by no more than 10% each week. Incorporate longer runs into your training plan, and aim to run for at least an hour at a time. As you build your endurance, you can add in some higher-intensity workouts, such as tempo runs or hill repeats, to challenge your body and improve your speed.

In addition to running, cross-training can also help improve your endurance and aerobic capacity. Activities such as cycling, swimming, or rowing can be effective forms of low-impact cardio that give your body a break from running while still building your fitness. Strength training is also important for runners, as it helps build muscle and prevent injury. Focus on exercises that target the legs, hips, and core, such as squats, lunges, and planks.

To further enhance your endurance and aerobic capacity, consider incorporating interval training into your routine. Interval training involves alternating periods of high-intensity effort with periods of active recovery, and can help improve your body's ability to use oxygen and increase your speed. Examples of interval workouts include 400-meter repeats or fartlek runs, where you vary your pace throughout the run.

Remember to listen to your body and allow for rest and recovery time. Overtraining can lead to injury and burnout, so make sure to schedule in rest days and incorporate active recovery activities such as stretching, yoga, or foam rolling. By building a strong base of endurance and aerobic capacity, you will be well on your way to mastering the 1:30h half marathon.

For further reading, check out the book 'Daniels' Running Formula' by Jack Daniels, which provides a comprehensive guide to distance running training principles and workouts.

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Incorporating Interval Training and Speed Work

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