training advice for relatively inexperienced 1/2 marathoner looking for pr improvement

xc training and half marathon training is not that different. An increase in volume always helps, but that will help both your half and your xc times. If you wern't doing some sort of tempo run during xc season, add that in. Other than that the 1/2 Marathon is not that special.

Summer of malmo should bring all your times around, take a look at it and see how it lines up with your current training.

50 - 60 min runs at a good pace - not a tempo, but not jogging, followed by 1 x 2 miles @ 1/2 marathon goal pace.

build up to 3 x 2 miles at goal pace.

build up like this

1 x 2 miles

****

1 x 2 miles

1 x 1 mile

****

1 x 2 miles

2 x 1 miles

***

build up to 3 sets.

another staple that i use is

30 min, followed by 3 miles at slightly less than goal pace, 2 miles at goal pace, 1 mile faster than goal

the general idea of all these workouts is to run goal pace when you are fatigued. everyone can look like a pro for the first 6 - 8 miles, but maintaining pace later in the race becomes the issue when fatigue sets in.

add 3 extra workouts per week to get your mileage up. an easy 6 miles in the mornings before work, 3 days a week should reap rewards a few months down the line.

Frequent tempo runs, 4-8 miles.

"Run to the barn" -- finishing up easy runs hard.

70 minute runs of either 5 minutes hard/5 min. easy or 10 min hard/10 easy.

Thanks for the advice guys! My training last fall for xc season was pretty inadequate. Over 75% of my training was just easy running. My speed workouts were usually just up to 10 quarters or 5-6 800m repeats, so and increase in the number of tempo runs I do should be really helpful. By the way, can you recommend some good racing flats for the 1/2 marathon? I ran both of my 1/2 marathons in training shoes.

anyone?

Could someone else please answer?

I'll answer: take the advice that's been given and get to it. Malmo is the former American Record holder in the half marathon.

As for flats: any will do. Find some that fit and make you feel fast.

Overall mileage and tempo runs, either continuous 4-5M runs or cruise intervals like 3 x 3000 (400) or 4 x 2000 (200) worked for me in bringing my HM time down. I've only ever run them in base periods however, so have not been super sharp. Still, after the 10M point in those races, knowing I've put the miles in and completed several steady-paced hilly 16M+ runs in my preparation has been good for the confidence.

Shoe-wise, the Nike Marathoner is my footwear of choice.

What deleuze said. You've got good training advice. And flats are far more about fitting the runner than the distance. I'm happiest with the lightest lowest-heeled flats available; you may or may not want more of something: heel, arch support, whatever.