10 weeks to the Half. Is this a good speedwork plan?

Training Advice/Discussion Marathon

5 years ago 08/13/2018 9:59pm EDT

I have 235 miles of base over 2 mos.

I'm able to easily run at 8:45 on easy runs and 7:45 on tempos. Not super-fast but I have the endurance base. 35 mpw.

10 weeks to the half (10/21). Goal is 1:40. Normally my base was 5, 5, 5, 5, 5, 10, off.

Last year ran 1:45 on 25 mpw, 5 h of sleep and poor eating habits.

Is this a good plan at least starting out for the first few weeks, then up the reps?

Sunday-OFF

Mon-7 easy

Tues-4x1600 @ HM pace, 2 min jog

Wed-7 easy

Thurs-5x800 @ 10k pace, 2 min jog

Fri-4 easy

Sat-10-12 long run easy

5 years ago 08/13/2018 10:03pm EDT

re: It can be done I think

Yo, hobby jogger just run baby.

5 years ago 08/14/2018 8:33am EDT

re: Sand Dunes

So no speed for now?

Just distance?

5 years ago 08/14/2018 8:46am EDT

re: It can be done I think

It can be done I think wrote:
So no speed for now?
Just distance?

If your tempos are truly @7:45, you're going to have a hard time breaking 1:40 since that is 7:38 pace...

5 years ago 08/14/2018 8:50am EDT

re: Uhhhhh math?

5 x 800 at 10k pace is kind of a pointless "workout" if you ask me. Way to slow or short. Either add volume (at least 10 x 800), do them at 5k pace (I would still do more than 5) or do longer reps (I would do your mile repeats at 10k pace) and increase the length of your 1/2 marathon pace workouts.

Quite frankly, your "speed" work is way too easy.

5 years ago 08/14/2018 9:09am EDT

re: mellow seeds

Thanks I appreciate it. Will take your advice and re-do this.

5 years ago 08/15/2018 10:07am EDT

re: mellow seeds

I figured I had gone short on some of them, so this should be better.

Sunday-OFF

Mon-7 easy

Tues-4x2000 @ HM pace, 2 min jog in between (7:40 pace, or 5 laps each per rep) (increased length) (appx. 5 miles)

Wed-7 easy

Thurs-8x800 @ 5k pace, 2 min jog in between (6:30 pace, so about 3:15 per 800m each) (increased speed and reps and appx. 4 miles)

Fri-4 easy

Sat-10-12 long run easy

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10 weeks to the Half. Is this a good speedwork plan?

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