1:32 HM Realistic goal?

All that matters is your 5km time and a few runs nearing the half distance. You can run around 1;26.

"Holding the pace" in a half is really just like any other race from that distance on down. It's just more of the same.

You can go sub 90. Based on your current workouts. The tempo is not as strong as you can probably go based on your 3 x 2 workout. I would start at 6:50 pace and if you still have something in the tank at mile 10, pick up the pace. Either way, you should be able to stick w/ 6:50 pace the whole race. You might surprise yourself. Please let us know how you do.

earthwindandbeermiles wrote:

I'm just unsure if i'll be able to hold the pace after 10 miles.

Any advice on whether this would be a realistic goal for me and any workouts I should try and squeeze in over the next couple of weeks would be great.

I just ran a PB in the half. I was extremely nervous about my race, and so decided to start out cautiously. I ran the first mile 5 seconds slow, the second mile 3 seconds slow, the third mile 1 second too slow to ease myself into the race. I ran past so many people that were panting like hell before even hitting the one mile mark. Don’t be that guy. You’ll feel like you’re going pretty slow, but don’t worry about it. Concentrate on your watch and let others be stupid. I hit mile 4 right on pace and tried to keep it up from there. I ran mile 7 too quick and then lagged a bit in miles 8-9. I’d recommend starting out conservatively like I did, and then locking in to your set pace from 5K onwards, don’t speed up too early, I’d recommend trying to hold that pace until 9 miles, then picking it up if you have anything left. The last two miles were kind of a blur, but I found sustaining my goal pace easier than imaged. You should be able to pick things up here, perhaps even to 10 seconds faster than goal pace. Then sprint home the last 200m.

My last few workouts were:

10 days out 3 X 5K at half marathon pace - 5 seconds faster than half marathon pace (this was getting hard at the end)

7 days out 13 mile long run. 10 miles at steady pace, cut down 20 seconds per mile for the last three, finishing at half marathon pace.

4 days out 4 X mile at half marathon pace -10, -12, 14, -18 seconds.

2 days out 10 X 600m fast, nothing so hard as to take anything out of me, just someone to get my legs moving (I felt lethargic before the 3 X 5K workout, so I wanted to try this. Worked well)

Best of luck!!

Based on these workouts, you should break 90 minutes. Forget about 1:32.

The last 3 miles of a half are hard, but race day adrenaline should get you through to the finish line.

Don't start too quickly. 7:00 or 6:55 for the first couple of miles, then gradually pick it up.

Did your 3 x 5K workout two days ago, my legs felt pretty tired going into it.

First 5k was comfortably hard, averaged about 6:51. Took 3/4 mins rest

Second 5k was a bit harder, probably as I was getting faster still. 6:45 average. Again 3/4 mins rest.

Last 5k was hard and had to stop in the middle for a minute, due to legs not having anything left (maybe fatigue?) But still finished the workout and averaged 6:45 first 2.5k and 6:32 on the last 2.5k.

I am still concerned about going for 90 minutes, based on how my legs felt after 15K. I just don't want crash and burn in the last 5K.

I think i'll go out at 7:10/7:05 pace, and gradually bring it down. I'll let you know how it goes. Any tips let me know.

Also they put me in the 1:40-1:50 pace group which I'm not happy with, I don't want to run around people!!

Kid B wrote:

You can go sub 90. Based on your current workouts. The tempo is not as strong as you can probably go based on your 3 x 2 workout. I would start at 6:50 pace and if you still have something in the tank at mile 10, pick up the pace. Either way, you should be able to stick w/ 6:50 pace the whole race. You might surprise yourself. Please let us know how you do.

I ran 1:28:11 yesterday. As you guys said, I was much faster than I had expected. Stuck with a guy who was running 6:40s for the last 9 miles, he pulled me through. Perfectly flat course, but I could have run faster if I didn't start in the 1:40-1:50 group, and have to run through everyone.

Thanks for the advice.

Congrats. 3 x 5km is no joke, and I might even cap it at 4 x 2mi for my next HM. Your fitness to break 1:30 was pretty clear, and I think you can lower your PR again in your next HM.

earthwindandbeermiles wrote:

Kid B wrote:

You can go sub 90. Based on your current workouts. The tempo is not as strong as you can probably go based on your 3 x 2 workout. I would start at 6:50 pace and if you still have something in the tank at mile 10, pick up the pace. Either way, you should be able to stick w/ 6:50 pace the whole race. You might surprise yourself. Please let us know how you do.

I ran 1:28:11 yesterday. As you guys said, I was much faster than I had expected. Stuck with a guy who was running 6:40s for the last 9 miles, he pulled me through. Perfectly flat course, but I could have run faster if I didn't start in the 1:40-1:50 group, and have to run through everyone.

Thanks for the advice.

Way to go! The fact that you ran 9 miles at 6:40 pace shows that you have more in the tank than you think. I'll bet you can keep that pace for an entire half marathon, and there's plenty of time left in the season to try again. Best of luck!

Op

You are looking at probably trying to run 6:45 pace, and prepare for some rough patches. The target overall pace is 6:50 p/mi, so 6:45 would allow some times "in the bank" should you get any rough patches, and the 6:45 pace should feel comfortable.

The trick is not going out in 6:20 / 6:15 first mile. The first mile is high energy and a 6:45 will feel pedestrian. Be disciplined.