The title says it all. Admittedly the course was fast but what are my chances of running a sub 1:05 half on a fast course based on a 50:30 10 miler? My mileage building up to the race was 70-80 miles a week.
The title says it all. Admittedly the course was fast but what are my chances of running a sub 1:05 half on a fast course based on a 50:30 10 miler? My mileage building up to the race was 70-80 miles a week.
>0% chance
56%
What's My Chance wrote:
The title says it all. Admittedly the course was fast but what are my chances of running a sub 1:05 half on a fast course based on a 50:30 10 miler? My mileage building up to the race was 70-80 miles a week.
Six more months of 80/week and some HM-specific work, and you can maybe do it.
I'm surprised you think I have a shot at doing it off of just 80 miles a week. I was expecting the typical you need to run over 100 miles a week. I'll add that in the 2 months leading up to the 10 miler I ran half marathon/10 mile specific workouts. Although my hardest workouts were a 6 mile tempo at marathon pace and 7 by 1000 with 1 minute rest in 3:12 average.
Might consider some workouts such as 4x2 miles or 2x5 miles at a bit faster than goal pace for gut busters/tests along the way. Consider 8-10x1k at 3 min to really get your body used to running faster. Seems like you've really got some room to improve, which is spectacular considering your recent performance. You're on your way- great job!
Room to grow wrote:
Might consider some workouts such as 4x2 miles or 2x5 miles at a bit faster than goal pace for gut busters/tests along the way. Consider 8-10x1k at 3 min to really get your body used to running faster. Seems like you've really got some room to improve, which is spectacular considering your recent performance. You're on your way- great job!
2x5 at LT? ... That's a kick in the nuts, twice.
One thing at a time. Keep your workouts roughly the same, add a few miles. Do doubles. Race again.
I agree. There is no way I could run the 4X2 mile or 2x5 mile workout at even current 10 mile pace. Faster than goal pace, that would be suicide. My 1000 repeats are not even at race pace.
What's My Chance wrote:
I agree. There is no way I could run the 4X2 mile or 2x5 mile workout at even current 10 mile pace. Faster than goal pace, that would be suicide. My 1000 repeats are not even at race pace.
When I was training well for 10 mile / half marathons, I found that 4 x 2 mile at race pace was pretty much the hardest and most specific workout I was capable of. Obviously there were a bunch of variables between race day and workout day that I didn't set equal - no taper for the workout, no company, typically worse weather, etc. but it always ended up being a great race predictor for me. I couldn't imagine being able to run 2 x 5 miles at goal pace - if I could do that I would know I needed to adjust my goal upwards because that sounds like an impossible workout in my experience.
78.7%
I find it hard to believe that you ran 50:30 off of 7x1k@3:12 and 6M@MP, with 60-70 mpw. If that's legitimate, you could go sub 1:05 simply by adding doubles and doing more workouts at 5:00/M and under. The 1k's in particular are ridiculously slow for the level you are claiming. Doing 10x1k@3:07 and 8M tempo w/4M at MP and 4M at 1/2 MP would be a start, though the 1k's would still be very easy at that level.
Brian, is that you?
jjjjjj wrote:
I find it hard to believe that you ran 50:30 off of 7x1k@3:12 and 6M@MP, with 60-70 mpw. If that's legitimate, you could go sub 1:05 simply by adding doubles and doing more workouts at 5:00/M and under. The 1k's in particular are ridiculously slow for the level you are claiming. Doing 10x1k@3:07 and 8M tempo w/4M at MP and 4M at 1/2 MP would be a start, though the 1k's would still be very easy at that level.
Assuming it was the recent Broad Street Run, it is a downhill course. False flat drop of about 150'.
If it was in fact the Broad street run, then connecting the dots, yes, you have the tools to go sub 65'.
I ran a 51:30 10 mile race off 60-70 mpw, with my longest tempos being 4 miles in 21:30, and mostly fartlek workouts on the roads as my other work. I knew people who could run 50:30 on nothing but racing every few weeks, 60mpw and a workout here or there.
No my name is not Brian. It was not at Broad Street. And by recent I mean in the last several months. It may be hard to believe, but I also didn't run 60-70 miles a week. I'm surprised by all the responses I've gotten. Thanks. I'll provide some more info.
I averaged 65 miles for the 4 months leading up to the race. However, the first 2 months were building from 25 - 75 a week with some easy tempo runs here and there. The 2 months leading up to the race I averaged 78 miles in singles. My typical week over the last 2 months consisted of an 18 mile long run and 2 workouts.
The workouts were either 6-8 1000 repeats with 1 minute rest, 4-5 mile repeats with 1 minute rest, or 4-6 miles of tempo. My best workouts of 1000s would average out to 3:12, miles to 5:15, and tempos to 5:35. The first part of the workout would be slower then average and the second half would be faster. So 1000s would start at 3:15 and go down to 3:06. I would also do some 200 repeats at the end of workouts and light fartlek to get some other pace work in.
Besides that all my other mileage is run at 6:50-7:30 pace. I also run solo every day and a lot of the workouts were early morning. I imagine they would be faster at the same effort if I ran with others and at a different time of day.
Race and recover. Start racing every other weekend. Sometimes twice per weekend. Moderate stuff in between.
You can do it.
What's My Chance wrote:
I'm surprised you think I have a shot at doing it off of just 80 miles a week. I was expecting the typical you need to run over 100 miles a week. I'll add that in the 2 months leading up to the 10 miler I ran half marathon/10 mile specific workouts. Although my hardest workouts were a 6 mile tempo at marathon pace and 7 by 1000 with 1 minute rest in 3:12 average.
Is a 6 mile run at MP really considered a workout? I've done that type of workout within a long run.
You should do short tempo runs (3-4 miles) at LT...around 5:00 pace for you
You should do intervals with short rest at LT (that seems to be part of your program already)
You should do long tempo runs around M pace....10 miles at 5:30 for example
MP is MP, more fast easy than tempo.
65%, assuming the course is legit.
Workout suggestion:
3 mile at HM pace
4-5 min rest
2 mile at 10k pace
4-5 min rest
1 mile at 5k pace
What's My Chance wrote:
The title says it all. Admittedly the course was fast but what are my chances of running a sub 1:05 half on a fast course based on a 50:30 10 miler? My mileage building up to the race was 70-80 miles a week.
If this was the broad street run then it might be slim. All power to you but I know people with 48:XX prs on that course with only lifetime 1:06 Hi half marathon Prs.