Goal is a 1:12:xx HM this fall. How do I do that?

Kudos on the handle.

How many miles are your long runs?

Right now it looks like you are racing one or both workouts each week. It doesn't matter how fast your workouts are but rather how easily you can accomplish them.

It seems to me that if you spend this month running your workouts 20 seconds per mile slower than you have been and then speed them up by 10 seconds per mile in September, you should be good to go in October.

Can you explain why you care about the half marathon?

I don't think you said how old you are but it seems to me that you are still young enough to set a lifetime 5k PR maybe even break 15. My guess is, as a faster guy, you will like the workouts necessary to run the 5k more fun.

funny...our prs are almost identical...

400m - 49 lead off split

800m - 1:53

1500m - 3:55

5k - 15:34

^%^TVUYkusda76 wrote:

I don't think you said how old you are but it seems to me that you are still young enough to set a lifetime 5k PR maybe even break 15. My guess is, as a faster guy, you will like the workouts necessary to run the 5k more fun.

And a faster 5k would simplify half marathon goal (just run more!).

TrackBot! VDOT 15:20 5k

VDOT for 15:20 5km: 67.9

Equivalent race times based on VDOT:

Marathon: 02:26:54

Half marathon: 01:10:09

15K: 00:48:47

10K: 00:31:48

5K: 00:15:19

3Mi: 00:14:45

2Mi: 00:09:31

3200m: 00:09:27

3K: 00:08:49

1Mi: 00:04:27

1600m: 00:04:25

1500m: 00:04:07

Thanks for the advice.

long runs are usually 13-15 miles, usually averaging 6:25-6:50 pace when i throw in some tempo.

I would say I've been racing better because I have been doing workouts slower than I have in the past. Slower workouts, slower tempos. Last fall I wasn't racing the workouts, but I was definitely putting in hard efforts on the V02 max stuff. The key workouts I listed were done under control. In general, I'm careful to monitor my effort.

My main question is what splits do I just absolutely need to hit to race a 1:12?

The half marathon is just a race i like, can't explain better than that. sub 15:00 just isn't going to happen with all of the things going on in my life, and not an important goal. I do like 5k training better though

This year, on 40-45 mpw, I've broken 16:00 in the 5k, 33:00 in the 10k, and want to run sub 1:13 and sub 2:34 in the marathon. If i can get all of those, I think I'll be happy to ease back on the running and do other things i like doing.

Thanks again

Overall mileage seem light for a HM. But you've obviously raced well off it.

What's your weight situation?

TrackBot wrote:

VDOT for 15:20 5km: 67.9

Equivalent race times based on VDOT:

Marathon: 02:26:54

Half marathon: 01:10:09

15K: 00:48:47

10K: 00:31:48

5K: 00:15:19

3Mi: 00:14:45

2Mi: 00:09:31

3200m: 00:09:27

3K: 00:08:49

1Mi: 00:04:27

1600m: 00:04:25

1500m: 00:04:07

There you go! Get your 5k down (I imagine 3:00 ks aren't that difficult for you right now). I think sub-16 would be the minimum for you, the closer to your 5k PR the better. Have you tried working in more volume by way of track workouts? Like the old Fernando Mamede training posted by Cabral? Maybe a bunch of 400s (25? 30?) at HM pace with 100m jog plus your warmup and cooldown.

i'm trying to get it up to 55-60 mpw for a few months! i know it'll help...i am 6'-1" 163 currently, and usually get down to 156-7ish the week of a race. i can certainly feel it helping but can't stay there longthanks

minong wrote:

Overall mileage seem light for a HM. But you've obviously raced well off it.

What's your weight situation?

cool. i like the volume idea and will try it out. thanks3:00 k's are definitely not easy for me. i know i should aim for that, but usually go 3:10

kimani wrote:

TrackBot wrote:

VDOT for 15:20 5km: 67.9

Equivalent race times based on VDOT:

Marathon: 02:26:54

Half marathon: 01:10:09

15K: 00:48:47

10K: 00:31:48

5K: 00:15:19

3Mi: 00:14:45

2Mi: 00:09:31

3200m: 00:09:27

3K: 00:08:49

1Mi: 00:04:27

1600m: 00:04:25

1500m: 00:04:07

There you go! Get your 5k down (I imagine 3:00 ks aren't that difficult for you right now). I think sub-16 would be the minimum for you, the closer to your 5k PR the better. Have you tried working in more volume by way of track workouts? Like the old Fernando Mamede training posted by Cabral? Maybe a bunch of 400s (25? 30?) at HM pace with 100m jog plus your warmup and cooldown.

some more running on well-groomed dirt, plus preventive exercises like step-ups, calf drops, dynamic stretching, might be enough to allow you to get the mileage up a bit injury free. It's obvious that this should be easily attainable for you, based on your mileage and pr's.

bump

like others have said, try more V02 max stuff

get miles in even if they are very slow and easy.

trails and treadmills if you can

Your training is pretty good so not much to suggest other than more miles.

Maybe add hills + some strength work so you can handle more miles + add extra miles off road

if for some reason you can not possibly try to run over 55 mpw (even at 8min pace?) then you should just keep doing what you're doing, and be as consistent as possible. do whatever XT you can to make up for low mileage.

I'm trying to run 1:11/1:12 this fall too, but I'm not a speed-guy. more like 4:10 1500 and 15:20s 5k.

I run more miles than you by a fair bit but as for workouts, I'll try to get in 2x weekly plus a long run. workouts will be moderate efforts, about 30% fartlek, 20% tempo, 25% progressions/steady runs, and 25% track workouts. specific workouts are just standard stuff you've definitely heard of.

also, there's a letsrun thread I post in with some XC guys that are all about the same level, called sub 25 8k or something like that. look for it tomorrow afternoon on the training sub-page. not everybody there is even running serious XC seasons, but it's nice to post your training and get tips/advice.

Two words:

Crossfit Endurance.

bump