Half Marathon/ Marathon Guide // Lesson 3 - Performance: Increasing Pace and Recovery
Do you want to run your first half marathon or even a marathon? In our comprehensive guide you will learn everything about half marathons and marathons. Lesson 3 is all about "Performance: increasing pace and recovery"
Lesson 2: Create a training plan
What does “improve performance” mean?
"Improving performance" doesn't just mean running faster, but also training more efficiently, without injury and with a suitable recovery strategy. If you want to improve your pace and take your training to the next level, the following three points are essential:
- Conditional improvement through targeted training
- Technical optimization for more efficient running economy
-
recovery strategies to prevent muscle fatigue and injuries
In the following lesson you will learn how to integrate all three points into your running training and your half marathon/marathon preparation!
Methods for increasing pace
interval training and tempo runs
As mentioned in lesson 2, interval training should be integrated into your half/marathon preparation.
Interval and tempo runs are proven methods to specifically increase your running speed. They alternate between fast and slower sections to improve the cardiovascular system, muscles and running economy.
interval training:
Interval training alternates between fast periods of exertion and short recovery periods. Examples:
- Beginners: 6x 1 minute fast, 2 minutes walking break in between
- Advanced: 8x 400 m at high speed, with a 200 m trot break in between
- Marathon runners: 4x 1 km at 10 km pace, with 2 minutes break each
Tip : Start with shorter intervals and gradually increase the number and intensity.
Tempo runs:
In tempo runs, you run a longer distance (e.g. 5-10 km) at a faster pace than your normal endurance run. However, everything still feels controlled. The pace should definitely be chosen so that there are no drops in speed and you can run consistently to the end. This improves the anaerobic threshold and makes you faster overall. Tempo runs are particularly suitable for aspiring marathon runners. Tempo runs are a highly effective running unit to prepare for the demands of the marathon, as their pace corresponds to the marathon race pace. It is approximately at an intensity of 85 to 88 percent of the maximum pulse.
Progression runs:
Acceleration runs are short sprints (50-100 m) that you do towards the end of an easy run. They train your running technique and prepare your muscles for higher speeds.
Note : Since interval/tempo training places a high strain on your body, a thorough warm-up and cool-down is very important to avoid injuries and improve regeneration!
optimize running technique
A good running technique helps you to run more efficiently, save energy and therefore run faster. Here are the most important aspects you should pay attention to:
- High step frequency: 170-180 steps per minute are ideal to minimize contact with the ground.
- Posture: Leaning slightly forward, looking forward, shoulders relaxed.
- Arm movement: Use it loosely but actively to support your running pace.
- Foot placement: Ideally land on the midfoot to optimize the flow of movement.
- Breathing technique: Even, deep breaths help improve oxygen supply.
Exercise tip: Use running ABC exercises such as knee lifts, heel raises or jump runs to improve your technique.
Recovery: Regeneration for sustainable performance improvement
Strengthening and stretching exercises
Regeneration is a crucial factor for improving performance and, above all, for preventing injuries. If you want to learn more about how to prevent injuries during training, take a look here .
The following exercises can support you in your running training:
Strengthening exercises:
- Squats & lunges: Strengthen the leg muscles for more stability.
- Core training (planks, Russian twists): Promotes an upright posture and reduces incorrect strain.
- Calf raises: Supports the foot muscles and prevents Achilles tendon problems.
Stretching after running:
- Dynamic stretching before running (e.g. leg swings, arm circles) improves blood circulation.
- Static stretching after running (e.g. calf, thigh and hip stretches) helps to relieve muscle tension.
fascia roll:
- Promotes blood circulation and reduces muscle tension.
- Particularly effective for thighs, calves and back.
Importance of sleep, nutrition and active recreation
In addition to training and stretching, other factors play a central role in fast and effective regeneration:
Sleep:
- Around 7-9 hours a night help the body to recover. How much sleep you need is very individual. Listen carefully to your body!
- During the deep sleep phase, growth hormones are released, which promote muscle regeneration.
Nutrition:
- Proteins (e.g. fish, legumes, dairy products) support muscle building.
- Carbohydrates (e.g. whole grain products, fruit) replenish glycogen stores.
- Healthy fats (e.g. nuts, avocado) promote cell regeneration.
- Hydration: Drink plenty of water to maintain fluid levels.
Active recreation:
- Light exercise such as walking or cycling loosens the muscles.
- Sauna and cold baths can promote blood circulation and relieve sore muscles.
- Yoga & meditation reduce stress and promote mobility.
Tip: Plan at least one rest day per week (depending on your performance level) to avoid overtraining.
Conclusion: The balance between training and recovery
Successful running training means a clever mix of performance improvement and regeneration. Use:
- Interval training & tempo runs to improve your pace.
- Running technique exercises to increase efficiency.
- Regeneration techniques such as stretching, nutrition and sleep to maintain your performance in the long term.
Next lesson: Injury prevention
