Just train for a good quality 10k. A half marathon is more like a 10k than marathon, so look for a 10k training plan that works for you.
If you can run a good 10k, you'll run a good 1/2.
Or….
Just train for a good quality half marathon. A half marathon is more like a half marathon than a marathon, so look for a half marathon training plan that works for you. If you can run a good half marathon, you’ll have run a good 1/2.
Honestly, if you're doing more than 25-30 minutes at half marathon pace then that's not a tempo but a time trial. I mean, that's fine if that's what you're doing but you're not running tempo.
My best results always come from building up cruise intervals to sessions like 3 x 5k and 4 x 2 miles interspersed with longer threshold efforts at an adjusted pace for example 10k at 5:45 per mile pace if my tempo pace is 5:30.
I always do an 8 mile tempo leading up to half marathons, sometimes 8 in a row, sometimes 2 x 4miles, with a break to change from trainers to race-day shoes. Target 2-3 weeks ahead of race day.
During the training block I also usually do mile repeats (5-6 @ 10s faster than race pace) and then long runs (but never over 2 hours).
I guess I am very different, as I age I get banged up pretty bad with the workouts so I just jog my mileage (85miles/week) the only thing is that I always do strides after my jogs, I do one tempo run ( around 40min)at a little bit faster than marathon pace once a week and my long runs are always quick at end. Two weeks before a half, I either race a 5km or do 8-10x1km at half marathon pace with 1min recovery and 3days before I might do 6x400m at 5-10km pace! But frankly, the key for me is mileage!
I’m jumping into a half marathon in mid Nov and have been working on increasing my race pace tempo runs. I’m curious how far you should plan to be able to hold pace in training. I expect to be able to do more in a race than in training with competition, nutrition, etc.
I know for a marathon it’s recommended to get up to 16 miles at goal pace. If I can hold race pace for 9 or 10 miles in training, is that enough for a half marathon?
You don't need to run long tempos to get great results when training for a half. Instead do lactate threshold intervals of 1 - 10 min reps at around half marathon race pace .What counts most for the result is the total time being at half marathon race pace . Good luck! 🇸🇪🧙♂️🇸🇪
I’m jumping into a half marathon in mid Nov and have been working on increasing my race pace tempo runs. I’m curious how far you should plan to be able to hold pace in training. I expect to be able to do more in a race than in training with competition, nutrition, etc.
I know for a marathon it’s recommended to get up to 16 miles at goal pace. If I can hold race pace for 9 or 10 miles in training, is that enough for a half marathon?
To me it depends also from the type of runner you are. Fast twitch vs Slow twitch . Endurance vs Speed. Personally I ve found very very hard in training to do a lot of km at HM race pace. I did 10 k or 11 while coach was saying 15 km .It was just too hard for me I even went slower than race pace for 10k. My pb and best times I always did without that tempo run but doing specific workout like 5k (rec slow 1k) 4k (rec 1k) 3k (rec 1k) 2k or alternations 8x1k at race pace (rec 1k 20/25sec slower) or any combinaton of 3k ,2k, 1k with 2 or 3 minutes rest.I m more on the speed side so always hard to do long interval or tempo run near threshold.
This is about right. Endurance guys probably can do 6-7 no problem. Speed guys maybe it’s 4-5. All in the midst of a normal training week w/ no taper. As a hobby jogger running 50 mpw I could reliably run a 4 mile tempo that would equate to HM pace. Last 5k of HM will hurt for low mileage runners but it’s doable to keep an even pace. Just make sure you stay relaxed through 8 miles.
I guess I am very different, as I age I get banged up pretty bad with the workouts so I just jog my mileage (85miles/week) the only thing is that I always do strides after my jogs, I do one tempo run ( around 40min)at a little bit faster than marathon pace once a week and my long runs are always quick at end. Two weeks before a half, I either race a 5km or do 8-10x1km at half marathon pace with 1min recovery and 3days before I might do 6x400m at 5-10km pace! But frankly, the key for me is mileage!
So you "just jog"... except when you do strides.... except when you do a tempo run... except when you do a fast finish long run... except when you do repeat K's.. except when you do a tune up race... except when you hit the track for 400m reps... so yeah nothing but jogging really.
I’m jumping into a half marathon in mid Nov and have been working on increasing my race pace tempo runs. I’m curious how far you should plan to be able to hold pace in training. I expect to be able to do more in a race than in training with competition, nutrition, etc.
I know for a marathon it’s recommended to get up to 16 miles at goal pace. If I can hold race pace for 9 or 10 miles in training, is that enough for a half marathon?
You don't need to run long tempos to get great results when training for a half. Instead do lactate threshold intervals of 1 - 10 min reps at around half marathon race pace .What counts most for the result is the total time being at half marathon race pace . Good luck! 🇸🇪🧙♂️🇸🇪
How much time would you recommend spending at HM pace in a session? 40 mins maximum (e.g. 4x10 mins, with 2.5 min recovery)? I presume you wouldn't suggest 40 minutes continuous at HM pace?
I’m running my first half marathon in 2 weeks. I’m confident I can hold 5:50-5:55 pace for it, but some of this discussion is making me think I should aim for faster? Last week I did a 4 mile warmup at 7:03 avg., some drills and strides, then 6 continuous at 5:47 avg., and it was pretty comfortable. Practically no discomfort until the last two miles. My HR avg. was 86% of max. I did one other continuous run, 5.5 @ 5:38 avg., a few weeks before but that one was definitely more uncomfortable. Most of my workouts have been 3min reps @ 5:22-5:35 with 1min jog/float recovery, I usually do 6 of these as a stand-alone workout or 3-4 before doing some speed economy reps or hill, which I do weekly. Mileage hovers from 45-60, I do a 15-18 mile long run every other week averaging under 7 but not pushing at all. What pace do you imagine I can sustain for my half marathon?
For most locally competitive non-elite runners, 6 miles at HM pace is plenty for a weekly tempo. I would say that even 4-5 is quite good early in the build. (Or broken tempos like 3x2 miles etc.)
Getting closer to race date, things like 4x2 and 3x3 are reasonable: think of getting up to 8-10 miles in total. These should be challenging!
Especially for "faster" runners (sub-1:15 and definitely for sub-1:10 athletes), HM pace is very near lactate threshold and thus will get VERY hard at 30 minutes or longer. (Literally this would be similar effort to the back half of a race!) Of course you can't and shouldn't do this week-in and week-out.
For slower runners, i.e. 1:30+, HM pace is nowhere near threshold, so your HM pace workouts are not really 'tempos' and can be longer -- 45 minutes at HM pace is great for a 1:30 runner (6:52 pace), and they should ALSO do tempo work at their 60-minute pace (which will be more like 10-mile pace or faster for them, around 6:35-6:40/mile).
A 1:45 or 2:00 HM runner needs to build in race-pace training efforts of 60 minutes and longer, just like a 2:00 marathoner does!
You don't need to run long tempos to get great results when training for a half. Instead do lactate threshold intervals of 1 - 10 min reps at around half marathon race pace .What counts most for the result is the total time being at half marathon race pace . Good luck! 🇸🇪🧙♂️🇸🇪
How much time would you recommend spending at HM pace in a session? 40 mins maximum (e.g. 4x10 mins, with 2.5 min recovery)? I presume you wouldn't suggest 40 minutes continuous at HM pace?
You are right there. You should not run 40 min or more continuous. Start with shorter reps of 1- 5 min and build up to 10 min reps at most. Mix length of reps and alternate with 'straight' workouts like 10- 15 x 1000m at close to half race pace and rest easy walking between reps until pulse is back to 120 bpm or 60% of MHR .
I’m running my first half marathon in 2 weeks. I’m confident I can hold 5:50-5:55 pace for it, but some of this discussion is making me think I should aim for faster? Last week I did a 4 mile warmup at 7:03 avg., some drills and strides, then 6 continuous at 5:47 avg., and it was pretty comfortable. Practically no discomfort until the last two miles. My HR avg. was 86% of max. I did one other continuous run, 5.5 @ 5:38 avg., a few weeks before but that one was definitely more uncomfortable. Most of my workouts have been 3min reps @ 5:22-5:35 with 1min jog/float recovery, I usually do 6 of these as a stand-alone workout or 3-4 before doing some speed economy reps or hill, which I do weekly. Mileage hovers from 45-60, I do a 15-18 mile long run every other week averaging under 7 but not pushing at all. What pace do you imagine I can sustain for my half marathon?
Start at 5:50 pace and see how you feel at 5k. There is plenty of time to drop the pace, but you're not doing a ton volume, in general, or at race pace. Half marathon pace is a fine line between pretty uncomfortable and falling apart.