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The half marathon has become the fastest-growing race distance in the United States, both in terms of number of finishers and number of new races. Additionally, according to Running USA’s National Runner Survey, the half marathon is the favorite distance of both sexes. Mastering the Half Marathon is your guide to completing or even reaching personal records in one of the most popular running events. Author Cathy Utzschneider has been ranked fifth in the world in her age group and won seven USA Track and Field age-group titles since she started running competitively at age 40. In Mastering the Half Marathon, masters runners will benefit from the targeted approach that she has used to guide 46 national masters age-group champions.
This mini e-book begins with an introduction to the half marathon before moving into training workouts, plans, and tips. Included are 12-week training plans for both experienced and beginning runners. Mastering the Half Marathon also focuses on speed development, detailing information on exertion, fartlek training, threshold running, and interval running. The mini e-book concludes with strategies for race day, including pacing, and fueling during and after the race.
Mastering the Half Marathon is an abridged version of Cathy Utzschnider’s Mastering Running (Human Kinetics, 2014), which provides information and advice on topics that matter most to older runners, proving that age is no obstacle to excellence.
Why Not Try the Half Marathon?
Building a Mileage Base
Recovery and Sleep
Listen to Your Body to Avoid Injury
Fueling on Long Runs
Check Your Shoes Regularly
Getting Faster: It’s Not Just About Speed
Master’s Method: A Mix of Measures
Running Rating of Perceived Exertion
Trusting Perceived Exertion
Daniels’ V\od\O2max Charts
Final Reminders About Speed
Understand Periodization: The Progression of the Plans
Four Phases of Half Marathon Periodization
Focus of the Four Phases
Consider These Plans as Guidelines
Long Runs and Tempo Runs
Five Advantageous Attitudes
Reading the Plans
Half Marathon Training From a 20-Mile (32 km) Base
Half Marathon Training From a 30-Mile (48 km) Base
Half Marathon Training From a 40-Mile (64 km) Base
Understand Masters Performance…Then Set Your Goal
Setting a Goal
Your Absolute Times
Your Age-Graded Results
How You Place in Your Age Group
Four or More Weeks Before The Half Marathon: You’ve Entered Your Race
Two Weeks Before Your Race
Refine Your Goals
Choose a Segmenting Plan
A Few Days Before
Last Dinner: The Night Before
Prerace Fueling and Hydrating
Tips for Starting the Race
Hydrating and Fueling During the Race
Postrace Fueling and Hydrating
Recovery and Rebuilding
Masters runner and coach Dr. Cathy Utzschneider began running competitively at age 40. She has been ranked fifth in the world in her age group and won six USA Track and Field age-group titles and a silver medal at the Nike World Masters Games. She also won the 8K race at the North, Central American, and Caribbean World Masters Athletics. For the past 20 years she has trained hundreds of runners ranging from beginners to Olympians and served as Boston Marathon coach to employees of John Hancock Insurance.
As head coach of the Liberty Athletic Club, the first and longest-operating all-women’s running club in the country, Cathy has coached members to three world and six American age-group records, three world age-group gold medals, and 46 national masters age-group championships since accepting the position in 2006. She also served as president of the club for three years. In 2010, she and three other Liberty teammates set an American age-group record in the 4 x 1600-meter relay.
Cathy is certified as a level 1 USA Track and Field coach and in levels 1 to 3 in the Burdenko method of water and sports therapy. She is a national site coach for www.women-running-together.com, for which she has written training programs for the 5K through the marathon. In addition to coaching, Cathy writes a column for National Masters News, is a contributor to Running Times Online and New England Runner, and is a professor of competitive performance and goal setting at Boston College. Topics of study include exercise physiology, goal setting, theories of excellence, and human development. She also published Move! How Women Can Achieve Athletic Goals at Any Age.