Sub 1:30 half training - share training plans please

sounds like you're close. you probably don't need to run more mileage, although it can always help.

200 repeats are useless for the half. i'd focus on 3-6 mile tempos at goal half pace (so around 6:45-6:50).

and it goes without saying, but don't race two halfs in 3 days (if I read your post correctly).

Fartleks and mile repeats are probibly the best work outs

Everyone is different. For me just jogging a couple of times per week for 45-50min is enough to break 1:30.

For others, it may not.

few replies so i'll give you 1/10

It comes down to how these 1/2s are playing out for you.

1) Are you going out at 6:50 pace or faster and falling apart

or

2) Are you going out at something like a 6:55, feel strong the whole way, but just can't go any faster.

Tempo and some 5k and 10k races will do the trick.

You need to learn how to run harder.

You don't need any raw speed to do what amounts to a brick jog at race pace.

Wait until you get closer to 1:20 before worrying about that.

Shed 5 lbs and you are golden.

873291: don't race two halfs in 3 days (if I read your post correctly).

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Why? Even in training? What does that do? I assumed it (stressing my system) would make me stronger?

So, 3-6 mile tempos at goal half pace (so around 6:45-6:50) would do it? I will start them next month.

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Skooled:

It comes down to how these 1/2s are playing out for you.

1) Are you going out at 6:50 pace or faster and falling apart

or

2) Are you going out at something like a 6:55, feel strong the whole way, but just can't go any faster.

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This last one, I felt alright the whole way. Splits were as follows:

Total Time 1:32:12

1 4:24.1

2 4:21.8

3 4:21.7

4 4:20.3

5 4:22.4

6 4:21.9

7 4:23.2

8 4:23.0

9 4:20.9

10 4:24.7

11 4:23.7

12 4:23.9

13 4:25.1

14 4:23.8

15 4:20.5

16 4:26.9

17 4:24.8

18 4:20.5

19 4:19.7

20 4:30.7

21 4:29.3

0n 19th of last month I run 17K in 1:12. Splits were as follows:

1. 4:39

2. 4:26

3. 4:22

4. 4:13

5. 4:08

6. 4:11

7. 4:13

8. 4:15

9. 4:15

10. 4:08

11. 4:10

12. 4:11

13. 4:16

14. 4:12

15. 4:14

16. 4:22

17. 4:13

Is it that I am tapering poorly? How should I taper for a half?

Any ideas would be helpful.

Are you a girl?

Anyway focus on 5 and 10 k first

What are youre 5 and 10 k times

200s are good (really good), but don't forget 1000s and a tempo run every 2 weeks.

I can only comment from my experience, but having run two sub-90 halfs in the last 12 months (both 1:29:xx) I can at least report what I've done.

Training

Max long run was 11 miles in both training blocks. Peaked at 11 miles at HM target pace plus 5 seconds, so a good strong workout.

Got 5k pace down to 19m50s or so through regular free 5k "races" (www.parkrun.org.uk)

Running max 3 times per week, most commonly 1 x long (8.5-11), two x 5.5 miles at target HM pace (or close)

Highest weekly mileage was 27 miles, average closer to 20 for a 12 week block

Pacing

Perhaps not the best advice, but I tend to get time in the bag on the first half, and use that up in the second. Having said that, my most recent HM had significant hills in the second half, so I bagged time on the downhill sections knowing that this would psychologically give me comfort when I went slower up the hills.

Mile splits (hilly course)

6:38

:25

:34

:33

:55

:47

:51

7:21

:15

:20

:13

6:21

6:58

Mile splits (flat course)

6:53

:21

:48

:46

:42

:41

:36

:33

:49

:47

:51

:41

7:04

Addendum - that's for a 41 year old male, 173cm, 77kg.

Thanks guys.

My 5k last month was a 20:50 and 10K was 42:xx.

I am a 38 y/o male.

larkim, you say "two x 5.5 miles at target HM pace (or close)" whats the rest period between these two repeats?

How frequent were the 5k races?

Mr. Obvious wrote:

Shed 5 lbs and you are golden.

Also, when I ran sub 1:30 here was my basic plan--I was post marathon, so I had a good mileage base (70-80mpw). I dropped my mile for a four month block back into the 45-55mpw range. Kept a 13ish long run, with a few at 15 and one at 17. Didn't worry too much about pace on these, but they weren't slow. Ran at least one faster 10 miler/week, somewhere in the 7:00-7:30 range. I also did repeat miles at 6:30 one a week (3-4 mile w/ 2 minutes rest). Ran 1:28. My 5k and 10k would have been faster than yours.

Why is your 17km run so much better than your race? Seems like you need to just race harder.

JAliet wrote:

Thanks guys.

My 5k last month was a 20:50 and 10K was 42:xx.

I am a 38 y/o male.

larkim, you say "two x 5.5 miles at target HM pace (or close)" whats the rest period between these two repeats?

How frequent were the 5k races?

I'd be doing three runs per week usually - Monday night, long run, Wednesday and Friday night 5.5milers. Obviously I'd be building up and doing some variety.

I actually used the myasics online training plan, so I might have over-simplified, but that sort of week felt fairly typical once I'd got myself into feelign comfortable running 7m10s per mile or so for 3 miles.

(The planner is at

if you are interested).

5k parkruns / races would probably be once every 2-3 weeks to sharpen up and would usually be in place of the Friday night run.

Matt

The only thing missing is tempo. Regular 40 to 50 minute runs at 7 min miles or progressive 90 minute long runs where you do the last 30 mins at HMP.

I did it guys. What fired me was that comment: maybe I just need to race hard. I raced hard and did 21K in 1:29:57. Very pleased. Thanks guys. Now I can start working for that 1:25.