I ran a 1:23 in May 26 and a 3:05 full marathon in July 27 do I have a shot for a sub 1:18 half marathon in November 9th? If so please give me a some training routine or a link to a training routine.
I ran a 1:23 in May 26 and a 3:05 full marathon in July 27 do I have a shot for a sub 1:18 half marathon in November 9th? If so please give me a some training routine or a link to a training routine.
Hatd to say that you can drop 5 minutes that fast in a HM. What are some of your PRs for shorted distances? 5k? 10k?
Here is a plan you can use and alter if needed.
http://www.baa.org/programs/training-programs/half-marathon-training/advanced-program.aspx
5K 17:46, 10K 37:00
You need to be around 17 flat and about 35 minutes to have any chance. Good luck though and I hope you prove me wrong.
Thanks
There is a malmo thread with his half marathon training plan that he used for when he got the 1/2 AR. Basically, lots of miles, hills, a decent amount of track workouts and long fartleks (70 min of 5 min hard 5 min easy) and tempos.
You will not have a shot at sub 1:18 unless your training has been off the wall. I ran 1:18 and did a 2:47 marathon the same year. A friend ran 1:17 and did 2:45 marathon under pretty terrible conditions.
Precious Roy wrote:
There is a malmo thread with his half marathon training plan that he used for when he got the 1/2 AR. Basically, lots of miles, hills, a decent amount of track workouts and long fartleks (70 min of 5 min hard 5 min easy) and tempos.
Sounds right for when I ran 1:16 and 2:42 on fair courses. Be sure to run that HM pace a lot in workouts.
6/10
No.
I really recommend once a week 5-6x1000 or 8x800 at your half marathon race pace (a little under 6 min mile). Jog 200/400 in between. The 6 min pace should feel comfortable in this workout - a good, solid effort but you could definitely do more or run faster. It's like a tempo run but with lots of breaks so it's not too hard. I found these workouts gave me a lot of confidence because I was used to running at race pace and my effort was always completely aerobic. This workout and a weekly long run of 12-15 could get you there. Good luck!
Thanks to all for their comments I'm starting to feel in pace to accomplish my goal. I'll definitively think I'll be able to do it.
Thanks appreciate all the feedback
ALH359 wrote:
You need to be around 17 flat and about 35 minutes to have any chance. Good luck though and I hope you prove me wrong.
Yup. These were pretty much exactly my PRs exactly when I first ran 1:18. (~17:10, ~35:30)
I would be more interested in the OP's 10k PR than his marathon time, too.
tripstop wrote:
I really recommend once a week 5-6x1000 or 8x800 at your half marathon race pace (a little under 6 min mile). Jog 200/400 in between. The 6 min pace should feel comfortable in this workout - a good, solid effort but you could definitely do more or run faster. It's like a tempo run but with lots of breaks so it's not too hard. I found these workouts gave me a lot of confidence because I was used to running at race pace and my effort was always completely aerobic. This workout and a weekly long run of 12-15 could get you there. Good luck!
5-6k at half marathon pace isn't very much for a tempo workout in my opinion, and that seems like a lot of rest for short efforts.
I like to alternate weeks doing 30 minutes at HM pace and some broken effort like 6x1 or 3x2 miles at a little quicker. 60-90 seconds rest is good, otherwise you are not spending all that much time at threshold.
You right I should spend more time at threshold effort I'm doing my long run at threshold to start setting my pace for the race day. Hopefully next week I can hit 10 miles 10 seconds slower than race pace goal.
Your shorter distance times are much more indicative of your half ability.
I ran around 17:00, 34:45 and just outside of 1:18 and only managed a 3:05 Marathon.
For me hard tempo/tt 8-10km efforts were the key.
I was stuck at outside 1:20 for 20 years with more "proper" training before breaking through.
artud2000 wrote:
You right I should spend more time at threshold effort
Good idea.
artud2000 wrote:
I'm doing my long run at threshold to start setting my pace for the race day.
Bad idea. If you're running the whole long run @ HM goal pace, your long runs are going to be too short, or you're going to leave your race in training.
You can include some threshold training in the occasional long'ish run (something like 60m E + 30m MP + 15m HMP) but for HM training, I don't think it's a good idea to attempt anything longer than 5-6 miles continuous at goal pace.
artud2000 wrote:
Hopefully next week I can hit 10 miles 10 seconds slower than race pace goal.
I would make these longer efforts more like 20 seconds slower than race pace goal. And, use them sparingly... like replace the long run with them only every 2 or 3 weeks. The other weeks do a standard long run, and maybe occasionally include some goal pace work in the middle or end of the long run.