Half marathon (workout, drills, Weight training and general preperation)

Training Advice/Discussion General

8 years ago 08/11/2015 10:12am EDT

Hello everyone,

I am new to this website and I really liked the idea of the forums so i decided to start one myself.

I am 22 years old and my best half marathon time is 1:23:35 (this year in MAY). I have been training regularly for 2 years now and am looking to break 1:20 next month.

I would love to get a feedback on what I am doing right now and I welcome all the advices.

My typical week would be (4-8 weeks to race):

Monday: AM easy 60min - PM moderate 45min

Tuesday: AM long repeats on track 4800,3200 @ race pace - PM easy 70min

Wednesday: AM 90mins easy - PM 45min moderate with strides + core

Thursday: AM tempo run 6-10K - PM easy 50min

Friday: AM 50min easy - PM 50min easy

Saturday: AM 5K time trial or 3K

Sunday: Long run 25-28K

Easy pace: 4:45 - 5:15min/Km

Tempo: 3:50-4:00

Long run: 4:55

long track repeats: 3:45 pace

I hit the gym 3 times a week for core training.

15K: 58:01

HM: 1:23:35

8 years ago 08/11/2015 10:34am EDT

re: albeer.runner

albeer.runner wrote:
My typical week would be (4-8 weeks to race):
Monday: AM easy 60min - PM moderate 45min
Tuesday: AM long repeats on track 4800,3200 @ race pace - PM easy 70min
Wednesday: AM 90mins easy - PM 45min moderate with strides + core
Thursday: AM tempo run 6-10K - PM easy 50min
Friday: AM 50min easy - PM 50min easy
Saturday: AM 5K time trial or 3K
Sunday: Long run 25-28K
Easy pace: 4:45 - 5:15min/Km
Tempo: 3:50-4:00
Long run: 4:55
long track repeats: 3:45 pace
I hit the gym 3 times a week for core training.

A few comments:

1) I'd suggest a 10-12 week build-up cycle over an 4-8 week cycle. This gives you a bit more flexibility to build up gradually.

2) Your weekly schedule is too hard, especially for an 83min runner. What was your summer volume? Not building in recovery is asking for trouble.

Here is what I would suggest:

Monday: AM easy 40min - PM moderate 45min

Tuesday: Workout. Track or fartlek.

Wednesday: AM 30mins recovery (slow)- PM 45min recovery + core

Thursday: AM easy 50min - PM easy 40min + core

Friday: Hard workout. Either a tempo, hills + tempo.

Saturday: AM Easy run, 30-45min+core.

Sunday: Long run, with a twist, say a progression to race pace.

Instead of a time trial, try to jump in a local road race every three weeks or so (preferably a 10k). Train through it without tapering.

8 years ago 08/11/2015 1:04pm EDT

re: albeer.runner

train for a 10k, that's how to train for a half marathon.

8 years ago 08/11/2015 1:11pm EDT

re: albeer.runner

albeer.runner wrote:
Hello everyone,
I am new to this website and I really liked the idea of the forums so i decided to start one myself.
I am 22 years old and my best half marathon time is 1:23:35 (this year in MAY). I have been training regularly for 2 years now and am looking to break 1:20 next month.
I would love to get a feedback on what I am doing right now and I welcome all the advices.
My typical week would be (4-8 weeks to race):
Monday: AM easy 60min - PM moderate 45min
Tuesday: AM long repeats on track 4800,3200 @ race pace - PM easy 70min
Wednesday: AM 90mins easy - PM 45min moderate with strides + core
Thursday: AM tempo run 6-10K - PM easy 50min
Friday: AM 50min easy - PM 50min easy
Saturday: AM 5K time trial or 3K
Sunday: Long run 25-28K
Easy pace: 4:45 - 5:15min/Km
Tempo: 3:50-4:00
Long run: 4:55
long track repeats: 3:45 pace
I hit the gym 3 times a week for core training.
15K: 58:01
HM: 1:23:35

That seems like way too much running. You are going to get hurt.

8 years ago 08/25/2015 9:57pm EDT

re: Kruppe

1) thank you for this advice...I will do that for my next half marathon!

2)I have made several changes and I actually changed my coach so now my program looks close to what you suggested. I am doing 3 workouts a week (Hills, Fartlek and speed work on track)

Thank you!

8 years ago 08/25/2015 9:59pm EDT

re: mellow seeds

Yes, now with my new coach am doing less QUANTITY but more QUALITY

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