JohnnyBGood
1:18:45 half marathon training 4/12/2012 11:37AM Reply | Return to Index | Report Post
I got this from NYRR, but do you guys have anything else to add? What is the absolute best thing you can do to prepare for a sub 1:20 effort? I ran 1:03:00 for 10 miles back in November, and with a steady progression, I think I'll be in shape to go sub 1:20 within the next year or so. With a little bit of luck added, I'd like to hit 1:18:45 this September.

My volume has been about 35 miles per week for the last 3 years. Current tempo runs are 6:10-6:20 for 4 miles twice a week since November.

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The Sub-1:20 Half-Marathon (6:06 per mile)
Intervals: miles in 5:20-5:40, 3/4 in 3:55-4:14, 1/2 in 2:32-2:37.
Races: 10K in 36:30, 10 miles in 1:00:15, marathon in 2:50.
Precious Roy
RE: 1:18:45 half marathon training 4/12/2012 12:35PM - in reply to JohnnyBGood Reply | Return to Index | Report Post
About 2-3 months out, you should focus on a lot of longer efforts. It looks like endurance is an issue for you, not leg speed. I have run 1:18.20 and would die trying to hit 800s in the 2:32-37 range.

Try workouts like 6-10 mi at MP; 6x1 mi at HMP with short rest (1 min); progression of longer intervals at HMP (2x2; 3x2; 2x3 up to 5 mi tempo at HMP); long progressive runs (8-10 mi) down to 15-30 sec below HMP; Long fartleks (6 mi of alternating 400s between MP and 10k pace). Or anything that gets you running a long time at HMP.
agip
RE: 1:18:45 half marathon training 4/12/2012 12:39PM - in reply to Precious Roy Reply | Return to Index | Report Post
Precious Roy wrote:

About 2-3 months out, you should focus on a lot of longer efforts. It looks like endurance is an issue for you, not leg speed. I have run 1:18.20 and would die trying to hit 800s in the 2:32-37 range.

Try workouts like 6-10 mi at MP; 6x1 mi at HMP with short rest (1 min); progression of longer intervals at HMP (2x2; 3x2; 2x3 up to 5 mi tempo at HMP); long progressive runs (8-10 mi) down to 15-30 sec below HMP; Long fartleks (6 mi of alternating 400s between MP and 10k pace). Or anything that gets you running a long time at HMP.


I'm with Roy again - second time today.

Run long baby. 2 hours, 2.5 hours - just go and go. Do this a lot.

hey, it was you how wanted to be a half marathoner.

Point is to make an 80 minute run feel short.
Fat Drunk & Stupid
RE: 1:18:45 half marathon training 4/12/2012 1:12PM - in reply to agip Reply | Return to Index | Report Post
Agree again. Longer runs w/ higher intensity paces .9 * MP to HMP.
60-90 mins @ 90% of MP works very well. In your case 4:30/km. A little harder than feels "comfortable" but will not wipe you out.
Miles @ HMP w/ short rest. Some advocate 10k pace - too much in my experience.

2:35/1:15
Big John
RE: 1:18:45 half marathon training 4/12/2012 6:06PM - in reply to JohnnyBGood Reply | Return to Index | Report Post
The absolute best thing you can do is weekly threshold runs at 6:00 pace...I got up to 7 miles with mine and then I ran my first HM in 1:18:15 on the Birmingham course. Other than that I was doing your standard 60 miles a week. I think long runs were 15 miles.
JohnnyBGood
RE: 1:18:45 half marathon training 5/21/2012 12:33PM - in reply to Big John Reply | Return to Index | Report Post
bump. what kind of mileage is necessary? Is a bump in mileage even necessary?
FastDude
RE: 1:18:45 half marathon training 5/21/2012 12:42PM - in reply to JohnnyBGood Reply | Return to Index | Report Post
JohnnyBGood wrote:

bump. what kind of mileage is necessary? Is a bump in mileage even necessary?


You ran the equivalent of 1:23:45 HM for your 10 miles - that is 5 minutes away from your goal. This is A LOT.

Try focusing on sub1:20 first, that will keep you plenty busy.

You need to have quite a bit of talent to break 1h20m on 35mpw. If you can handle it, I would up the mileage.
AK-54
RE: 1:18:45 half marathon training 5/21/2012 1:18PM - in reply to JohnnyBGood Reply | Return to Index | Report Post
JohnnyBGood wrote:

bump. what kind of mileage is necessary? Is a bump in mileage even necessary?


As the number above implies I'm a geezer but have still managed to consistently run 1:18s to 1:20 in 50+ AG. Yes more miles would help a lot. 50 mpw for 4 to 6 weeks is my standard minimum (done it on less but it's a stretch).

Longer tempo runs starting at 5 and building to 8 or 9, but these are slower than HM pace, about HM plus 10 sec per mile.

Yes, on the progression runs.

Yes on the weekly long runs of 12 to 16 miles.

Mix in some standard threshold workouts of 20-25 min.
running girl 79
RE: 1:18:45 half marathon training 5/21/2012 2:50PM - in reply to AK-54 Reply | Return to Index | Report Post
I definitely have a bit of an unconventional approach to training. I'm more of a middle distance runner at heart and prefer lower mileage and high quality. What actually works for me to be at my peak is to run 5Ks on a pretty regular basis. I tend to run a 5K each week. If you can get used to running semi-substantial continuous runs a bit faster than half-marathon pace then half-marathon pace will feel easier. If your goal half-marathon pace is 6:00, then if you can run 5Ks at say 5:45 pace on a frequent basis, 6:00 pace will feel easier. Definitely a long run once a week is a good idea too.

Your track repeats sound very high quality. Sounds like your goal is attainable with focus, assuming you are healthy and weather and other conditions are good. Good luck!
Try this yooooo
RE: 1:18:45 half marathon training 5/21/2012 5:13PM - in reply to running girl 79 Reply | Return to Index | Report Post
High mileage easy running with 13 mile runs and the last 4-5 miles of them at goal half marathon pace. No need to go very long in a single training run. Just consist 1hr-90mins of running most days of the week. Can split this up into a 30min AM run and 1hr PM. Work in a few lower mileage days as well to feel fresh
samblackbones
RE: 1:18:45 half marathon training 5/21/2012 5:43PM - in reply to Try this yooooo Reply | Return to Index | Report Post
try to run 1:16:30 . . . and blow up.
Worked for me :p
But really I'd say do a 10 mile tempo @ starting at 6:10 pace working down to 6:00. If you can do that you are golden. [quote]Try this yooooo wrote: