Training for sub 90 min half marathon

Based on your PRs you seem to have some speed but lack endurance. The answer is most likely run more miles. Our PRs are pretty close. I ran a half in 1:33 after completing the Hansons advanced marathon plan. I averaged 50 miles per week for 5 months with speed work and tempo runs each week.

Running 3 days and 25 to 30 just isn't enough. Keep adding 10% volume per week until you get to 40 to 50 mpw and see how you do. Don't ignore the speed work either. Best of luck.

I was going to add that of all the training plans I've done, Hansons was the best because it had speed work, tempo and long runs each week on 6 days of running. And I also think 50 mpw is about right for half marathon training to reach your potential. Just ramp up slowly to not get injured. Your easy pace seems about right.

Ok thank you very much. I'll keep updates on how and what I do.

Ok thank you very much. I'll keep updates on how and what I do.

Try to get where you are running at least five days a week, maybe 40 MPW.

Just some quick updates. Bumped my mileage up to 45 mpw +/-. Long runs of 13-14. Still one tempo a week around 6:50-7min pace. Did a 10k in the beginning of the month in 40:58.

Determinedrunner wrote:

Just some quick updates. Bumped my mileage up to 45 mpw +/-. Long runs of 13-14. Still one tempo a week around 6:50-7min pace. Did a 10k in the beginning of the month in 40:58.

Sounds like you are on the right track. Keep the mileage up and keep doing tempo runs weekly. Good luck!

Your tempo is too slow. Move it slightly past your goal HM pace, so like 6:45.

Your default pace of 8:30 is also too slow. You should be able to run all your miles at at least 7:45. Even on a "long run" of 12, 8 should be comfortable.

No judgments, but I don't think you'll be anywhere near 1:30 till you can train a little faster.

I ran 88-low on 19:00 fitness. You're right there. Just find a flat race and crush it.

dork_rothko wrote:

Your tempo is too slow. Move it slightly past your goal HM pace, so like 6:45.

This is good advice.

dork_rothko wrote:

Your default pace of 8:30 is also too slow. You should be able to run all your miles at at least 7:45.

This is bad advice. No reason 8:30 is too slow. 7:45 at the very fastest. Nobody gets faster by pushing the pace on your easy days

The magic workout: 3x 3000/3200m @ 5k pace or little bit above it. That will prepare you to hold your pace while racing. Connect those with tempo runs and long runs, and you will get there.

Btw, your HM time should not be that slow compared to your 5k time. You should be around 1:25!

136 means that you are lacking good aerobic ability, and a long run of 12 miles isn't going to cut it. That's less than the actual distance of the half marathon. You want to be do at least 15 miles for your long run. You will see a huge benefit from it.

Jimmy21 wrote:

dork_rothko wrote:

Your tempo is too slow. Move it slightly past your goal HM pace, so like 6:45.

This is good advice.

dork_rothko wrote:

Your default pace of 8:30 is also too slow. You should be able to run all your miles at at least 7:45.

This is bad advice. No reason 8:30 is too slow. 7:45 at the very fastest. Nobody gets faster by pushing the pace on your easy days

Agreed. 7:45 is pushing it for sure on easy days. My PR is 1:33 and I was averaging 50mpw with my default pace usually around 8:15-8:30 for easy/comfortable runs.

47yroldrunna wrote:

Jimmy21 wrote:

This is good advice.

This is bad advice. No reason 8:30 is too slow. 7:45 at the very fastest. Nobody gets faster by pushing the pace on your easy days

Agreed. 7:45 is pushing it for sure on easy days. My PR is 1:33 and I was averaging 50mpw with my default pace usually around 8:15-8:30 for easy/comfortable runs.

I dont know exactly where im at but i think if i had flat road courses, I think I could manage 16:45, 1:19. Most of my easy runs are around 7:50. They can range from 7:30, all the way up to 8:30 if im feeling tired

6 miles at 5K pace?!? Holy shite. Not.

Yes, a sub 90 minute half is possible with your 5K times. Gradually increase your weekly mileage to 50 to eventually 55 - 60 miles.Tempo runs are good, but mix in some fartleks, 800's 1200's and mile repeats.

Honestly, with a 19 flat 5k, you should be able to run sub 90 without too much trouble. Just add a long run (100-120 minutes) and more overall mileage (50+). If you do this you may not even need track/tempo workouts.

Thanks for the encouraging comments and info! I'm going to go for it!

Yes get booked in on a flat half and build your mileage to 50+ mpw, keep your tempo and your long run, and the speed work, then add in as many easy miles as you can around these.

Mix it up a bit as well, like cruise intervals, 50/50, a a bit of fartlek. Vary your pace over your long runs as well including finishing a few with 2-3 miles at HM pace or quicker!

I don't totally disagree on the second point. But he says, "All my runs besides tempo are at an 830 pace"... I know he's throwing in *some* faster miles here and there, but running the vast majority of one's miles (including the long run) nearly 2 minutes off your goal HM pace is not going to get you there. I mean, training for a sub 1:30 half, running his 10-14 long runs at 7:45 shouldn't be hard or measurably increase risk of injury.