Speed Work: Incorporating Intervals to Boost Your Pace

If you’re looking to shave seconds—or even minutes—off your race time, it’s time to add interval training to your routine. Speed work isn’t just for elite runners; it’s one of the most effective ways for anyone to run faster, build endurance, and feel stronger on race day.

What Are Intervals?

Interval training alternates between short bursts of high-intensity running and recovery periods of easy jogging or walking. Think of it as controlled speed play—pushing hard for a set time or distance, then recovering just long enough to go again.

A simple example:

  • Run: 400 meters (1 lap around a track) at a fast pace

  • Recover: 200 meters easy jog or walk

  • Repeat: 6–8 times

This cycle of effort and recovery teaches your body to handle higher speeds and recover more efficiently, ultimately helping you sustain a faster pace during your next race.

Why Intervals Work

Intervals challenge your cardiovascular system and improve your VO₂ max, which is your body’s ability to use oxygen during intense exercise. The more efficiently your body delivers oxygen to your muscles, the longer you can maintain speed.

They also help:
✅ Build muscle strength and power
✅ Improve running form and stride efficiency
✅ Train your mind to handle discomfort during hard efforts

How to Add Intervals to Your Training

If you’re new to speed work, start small—once a week is enough. Try these beginner-friendly workouts:

  • Short Intervals: 8 x 200 meters at 5K pace with 200-meter jog recoveries

  • Long Intervals: 4 x 800 meters at 10K pace with 400-meter jog recoveries

  • Time-Based: 6 x 1 minute hard effort with 1-minute easy jogs

Always include a warm-up (10–15 minutes easy running plus dynamic stretches) and a cooldown (easy jog and light stretching).

The Payoff

With consistent speed work, you’ll notice faster paces feel easier, your endurance will skyrocket, and your confidence on race day will soar. It’s not about running hard all the time—it’s about training smart and giving your body the stimulus it needs to perform.

Ready to put your speed to the test? Incorporate intervals into your weekly routine and feel the difference as you crush your next goal pace!

The Importance of Stretching: Best Pre-Run and Post-Run Stretches for Half Marathoners

Whether you’re logging your long run miles or heading out for a recovery jog, stretching is one of the simplest ways to keep your body strong, mobile, and injury-free. For half marathoners, a regular stretching routine can make a major difference in how you feel during training and how quickly you recover after tough workouts.

Why Stretching Matters

Running engages major muscle groups—especially your hamstrings, quads, calves, and hips. Over time, these muscles tighten from repeated use, limiting your range of motion and increasing the risk of strain or imbalance.

Stretching helps by:

  • Improving flexibility: Looser muscles move more efficiently, helping you maintain good running form.
  • Preventing injury: Targeted stretches reduce tightness that can lead to common runner issues like IT band syndrome or shin splints.
  • Aiding recovery: Gentle stretching after a run promotes blood flow, helping your muscles repair and recover faster.

Pre-Run: Dynamic Stretching

Before you run, your goal is to warm up and prepare your muscles for movement. Dynamic stretches—active movements that mimic running—get your blood flowing and joints ready.

Try these before you hit the road:

  1. Leg Swings: Hold onto a wall and swing one leg forward and backward 10–15 times. Repeat side to side.
  2. Walking Lunges: Step forward into a lunge, keeping your front knee over your ankle. Alternate legs for 10–12 steps.
  3. High Knees: Jog in place while lifting your knees toward your chest for 30 seconds.
  4. Butt Kicks: Lightly kick your heels toward your glutes for 30 seconds to warm up your hamstrings.

These movements boost circulation and prep your body for the effort ahead.

Post-Run: Static Stretching

After your run, focus on static stretches—holding each position for 20–30 seconds to release tension and improve flexibility.

Here are a few go-to post-run stretches:

  1. Standing Quad Stretch: Pull one foot toward your glutes, keeping knees close together. Switch legs.
  2. Hamstring Stretch: Sit on the ground with one leg extended, reach toward your toes, and hold.
  3. Calf Stretch: Step one foot back, keeping your heel on the ground and front knee bent.
  4. Hip Flexor Stretch: In a lunge position, drop your back knee and press your hips forward gently.
  5. Figure Four Stretch: Lying on your back, cross one ankle over the opposite knee and gently pull your leg toward your chest.

Breathe deeply and take your time—this is your opportunity to unwind and support recovery.

Make Stretching a Habit

Consistency is key. Aim to include dynamic stretches before every run and static stretches afterward. It only takes a few minutes, but the benefits add up mile after mile—helping you stay limber, strong, and ready to conquer your next race.

Your body will thank you at the finish line!

Maintaining a Balanced Diet While Training for a Half Marathon

When you’re logging long runs and tackling tempo workouts, your body needs more than determination—it needs fuel. A balanced diet is the backbone of half marathon training, helping you power through workouts, recover efficiently, and stay healthy all season long.

Forget fad diets or restriction—performance nutrition is all about giving your body what it needs, when it needs it. Let’s break down the key macronutrients: carbs, protein, and fats— and how to build meals that support endurance and overall well-being.

Carbohydrates: Your Main Source of Energy

Carbs are a runner’s best friend. They’re your body’s preferred energy source—especially during long or intense efforts. When you eat carbs, they’re stored in your muscles and liver as glycogen, which fuels every stride.

How Much You Need:

Aim for 50–60% of your total calories from carbs during training. Increase your intake before long runs and workouts, and don’t forget to refuel afterward.

Great Carb Choices:

  • Whole grains (brown rice, oats, quinoa)
  • Fruits (bananas, berries, oranges)
  • Starchy veggies (sweet potatoes, corn)
  • Legumes (beans, lentils)

‍ Quick Tip:

Before a run, focus on easily digestible carbs (like toast with peanut butter or a banana). After, combine carbs with protein to restock glycogen and repair muscles.

Protein: The Building Block of Recovery

Running breaks down muscle fibers—protein rebuilds them. Getting enough helps reduce soreness, strengthen muscles, and support a faster bounce-back between workouts.

How Much You Need:

Most runners need 1.2–1.7 grams per kilogram of body weight daily. Spread it out across meals and snacks for best results.

Great Protein Choices:

  • Lean meats (chicken, turkey, fish)
  • Eggs
  • Dairy (Greek yogurt, cottage cheese)
  • Plant-based options (tofu, tempeh, beans, lentils)

‍Quick Tip:

Aim to include 20–30g of protein in your post-run meal to maximize recovery.

Healthy Fats: Endurance Support + Overall Health

Fats often get overlooked, but they’re essential for long-term energy, hormone balance, and joint health—all crucial during high-mileage training.

How Much You Need:

Aim for 20–30% of total calories from healthy fats.

Great Fat Choices:

  • Avocado
  • Nuts + seeds
  • Olive oil or coconut oil
  • Fatty fish (salmon, tuna)

‍Quick Tip:

Avoid high-fat meals right before running (they digest slowly), but include them in your main meals for sustained energy and recovery.

Don’t Forget the Micronutrients

Vitamins and minerals play a big role in energy production, muscle function, and recovery. Make sure your diet includes:

  • Iron: for oxygen transport (found in red meat, spinach, lentils)
  • Calcium & Vitamin D: for strong bones (dairy, fortified plant milks, leafy greens)
  • Magnesium & Potassium: for muscle function (bananas, nuts, sweet potatoes)

Colorful fruits and veggies = a simple way to cover your micronutrient bases.

Hydration: The Unsung Hero

Dehydration can lead to fatigue, cramps, and slower recovery. Aim to drink water consistently throughout the day—not just during runs.

For runs over an hour, consider electrolyte drinks to replace sodium and other minerals lost through sweat (especially in that Austin heat ☀️).

️Sample Day of Balanced Eating

Here’s what a balanced training day might look like:

Breakfast:

Oatmeal topped with banana, almond butter, and chia seeds

Lunch:

Quinoa bowl with grilled chicken, roasted veggies, avocado, and olive oil

Snack:

Greek yogurt with berries and honey

Dinner:

Salmon, brown rice, and steamed broccoli

Post-Run Recovery Snack:

Chocolate milk or a smoothie with fruit + protein powder

Final Tip: Listen to Your Body

Every runner’s nutrition needs are unique. Use these guidelines as a foundation, but pay attention to how you feel. Hungry all the time? Add more carbs. Feeling sluggish? Check hydration. Sore after every workout? Boost your protein.

Balanced nutrition isn’t about perfection—it’s about consistency. Nourish your body, fuel your miles, and you’ll show up to the Spurs Austin International Half feeling strong, healthy, and ready to race.

Ready to fuel your best training cycle yet? Start building balanced meals today. Your body (and your finish line photos) will thank you.

The Role of Tempo Runs in Half Marathon Training

Looking to level up your training and race faster on the Austin International Half’s net-downhill course? Tempo runs are your secret weapon. Learn how this key workout improves endurance, boosts efficiency, and helps you hold your goal pace all the way to the finish line.

When it comes to half marathon training, not every run should be an all-out effort—or a slow jog. The key to running faster and stronger lies in tempo runs—steady, comfortably hard workouts that train your body (and mind) to sustain speed over distance.

Whether you’re chasing a personal best or looking to make those middle miles feel easier, tempo runs are one of the most effective tools in a runner’s toolkit. Let’s break down what they are, why they work, and how to add them to your Austin International Half training plan.

What Is a Tempo Run?

A tempo run, also known as a threshold run, is a sustained effort run that sits between your easy pace and your all-out race pace. Most runners describe it as “comfortably hard”—you can speak in short phrases, but holding a full conversation isn’t happening.

In technical terms, tempo runs target your lactate threshold—the point at which lactic acid starts to accumulate in your muscles faster than your body can clear it. Training right at this threshold helps your body become more efficient at managing fatigue, so you can hold a faster pace for longer.

In short: tempo runs teach you to run faster, longer, with less effort.

⚡ Why Tempo Runs Matter for Half Marathoners

Half marathons are all about finding your rhythm and sustaining it. That’s where tempo runs shine.

Here’s what they do for your training:

1. Boost Your Lactate Threshold

The higher your threshold, the faster you can run before fatigue sets in. Tempo runs push this limit upward, helping you maintain a quicker pace more comfortably on race day.

2. Build Mental Toughness

Tempo runs mimic the effort you’ll feel mid-race. Practicing this pace teaches you to manage discomfort, stay focused, and stay confident when the going gets tough.

3. Improve Running Economy

Running at a steady, controlled hard effort trains your muscles, heart, and lungs to work together more efficiently. Over time, this means you’ll use less energy at faster paces.

4. Reinforce Race Pace

Tempo runs are the perfect opportunity to dial in your half marathon goal pace. When race day comes, it’ll feel familiar—not foreign.

⏱️ How to Add Tempo Runs to Your Training

You don’t need to overcomplicate it—just one tempo workout per week can have a huge impact.

Here are a few tried-and-true formats:

Classic Tempo

  • Warm-up: 10–15 minutes easy jog
  • Workout: 20–30 minutes at tempo pace (comfortably hard)
  • Cool down: 10 minutes easy jog

Tempo Intervals

  • Warm-up: 10–15 minutes easy
  • Workout: 3 x 10 minutes at tempo pace with 2 minutes easy jog between sets
  • Cool down: 10 minutes easy

These intervals allow you to spend more total time at tempo effort while managing fatigue—a great choice for beginners.

️ Progressive Tempo

  • Warm-up: 10 minutes easy
  • Workout: Start slightly slower than tempo pace and gradually increase each mile until finishing at tempo
  • Cool down: 10 minutes easy

Perfect for teaching your body how to control pacing and finish strong—just like on the Austin International Half course.

Finding Your Tempo Pace

Not sure what your tempo pace is?

Try one of these methods:

  • Feel: Comfortably hard; you can say short phrases but not full sentences.
  • Heart Rate: Around 80–90% of your max heart rate.
  • Race Effort: Roughly your 10K to 15K pace.

If you use training zones or a GPS watch, aim for the pace that sits just below your lactate threshold—hard but sustainable.

Pro Tip: Consistency Wins

Tempo runs are most effective when done regularly—once a week or every other week during your build phase. Start with shorter segments and gradually increase duration as your fitness improves.

Paired with easy runs, long runs, and strength work, they’ll help you hit that downhill-to-downtown stretch with strength and confidence.

Ready to take your training up a notch? Add a weekly tempo run, tune in to your pace, and watch your endurance soar. You’ll feel the payoff when you cruise through mile 10 feeling stronger than ever.

Strength Training for Runners: Build Power, Prevent Injury, and Boost Your Performance

When you think about training for a half marathon, you probably picture long runs, hill repeats, and tempo workouts. But if you want to run strong, stay injury-free, and crush that net-downhill Spurs Austin International Half course, there’s one element you shouldn’t skip: strength training.

Building a strong foundation doesn’t just improve performance—it helps you maintain good form, power through fatigue, and tackle every mile with confidence. Whether you’re chasing a PR or training for your first 13.1, adding strength work 2–3 times per week can make all the difference.

Below, we’re breaking down key exercises that target the major muscle groups runners rely on most. No fancy gym required—just a little space, consistency, and focus.

Lower Body Power: Build Strength Where It Counts

Your legs do the heavy lifting, so let’s make sure they’re ready to handle the miles.

1. Squats

Targets: Quads, hamstrings, glutes, and core

Why they matter: Squats improve leg drive, stability, and endurance—helping you power up hills and stay strong in the final stretch.

How to:

  • Stand with feet shoulder-width apart
  • Lower hips down and back, keeping knees behind toes
  • Drive through your heels to return to standing
  • Do: 3 sets of 12–15 reps

2. Forward Lunges

Targets: Glutes, hamstrings, quads

Why they matter: Lunges build unilateral (single-leg) strength, mimicking your running stride and improving balance.

How to:

  • Step forward with one leg and lower until both knees are at 90°
  • Push off your front foot to return to start
  • Do: 2–3 sets of 10 reps per leg

3. Calf Raises

Targets: Calves, ankles

Why they matter: Strong calves help absorb impact and improve push-off power.

How to:

  • Stand on the edge of a step with heels hanging off
  • Lift heels as high as possible, then slowly lower
  • Do: 3 sets of 15–20 reps

Core Stability: The Key to Strong Form

Your core is the control center of your stride. A strong core improves posture, balance, and running economy.

4. Plank (and Variations)

Targets: Abs, shoulders, back

Why they matter: Builds full-body stability and helps maintain upright posture during long runs.

How to:

  • Keep elbows under shoulders and body in a straight line
  • Engage your core—no sagging hips!
  • Do: 3 sets of 30–60 seconds

5. Dead Bugs

Targets: Deep core muscles

Why they matter: Trains coordination and keeps your pelvis stable—especially important on a downhill course.

How to:

  • Lie on your back with arms and legs in the air
  • Lower opposite arm and leg toward the ground, keeping your back flat
  • Do: 2–3 sets of 10 reps per side

6. Glute Bridge

Targets: Glutes, hamstrings, lower back

Why they matter: Activates and strengthens the glutes, preventing overuse of quads and improving stride power.

How to:

  • Lie on your back, knees bent, feet flat
  • Lift hips until body forms a straight line
  • Squeeze glutes at the top
  • Do: 3 sets of 15 reps

Bonus Tip: Make It Count

You don’t need to spend hours in the gym. Two 20–30 minute sessions per week is enough to see improvements in strength, stability, and performance. Pair these workouts with your weekly mileage, and you’ll show up to the start line ready to fly.

Remember: stronger muscles = faster, more efficient miles. Start small, stay consistent, and your future self (and finish line photos) will thank you.

Ready to take your training to the next level? Add these exercises into your weekly plan and feel the difference by race day!