Airtel Delhi Half Marathon 2009


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Training tips: (general guidelines for Senior Citizens, Great Delhi Run & Beginners to half – marathon runners)

I suggest you follow the run – walk program popularized by internationally renowned coach Jeff Galloway. The whole idea is to introduce you to running and make you run injury free, so that, you can ‘keep miling and smiling’ for years and years.

To know about our expert, please visit http://joyofrunning.in/askanexpert.html

Training tips: (general guidelines for intermediate and advanced runners)

There are a lot of training programs out there on the internet. Please don’t let them over – whelm you. The most important thing is to know that those programs are to be used more as flexible guidelines, rather than very hard and fast stringent rules.

You need to work on endurance first, time on feet, rather than speed. If you increase speed and distance at the same time, there are very high chances of getting injured.

On weekends, you need to do longer runs. Along with that you need to work on speed training on weekdays. I strongly suggest 2 days of complete rest.

Rule of 10%:

Total mileage in 2 weeks should increase only by 10% over week 1
Maximum distance in week 2 should increase by maximum 10% over week 1
This prevents the commonest cause of injuries setting in, i.e. Over – training.

Time Trial

2 km time trial – (for Senior Citizens, Great Delhi Run & Beginner Half–marathon runners

I suggest you run 2 km at a comfortable and see what time you do it in. Divide your time by 2, so you know how much your pace was per km. Add one to this.

Eg. You took 10 minutes to do 2 km. Divide 10/2 = 5

Add 1 to 5 = 6

Take your pace as 6 min / km

Based on this, you run for 4 min and walk for 1 min, and then run again run for 4 min.

You need to then apply these numbers in to your walk – run program.

2 mile (3.2 km) time trial

I would suggest this to intermediate and advanced runners only. This will give you realistic targets to work with.

This test is important for you as a runner, and for me as sports medicine specialist and running coach to know what time are you are time capable of doing for the half marathon, if you train properly.

2 mile (3.2 km) time trial involves you running as fast as you can for that distance. It’s a tricky distance, as in it’s long enough to mess up your pace throughout the distance. People either start off too quick and get exhausted before they finish or start way too slow and then realize at the end that they could have gone faster. I suggest start at pace that is probably slower than what you think you can keep for 3.2 km and re-assess the situation by 500 metres.

You can discuss your times at http://joyofrunning.in/discussion, and we can suggest what should be your realistic target for Airtel Delhi Half Marathon.