xperirunner wrote:
Thank you.
Could be interesting to see what workouts you do then? Dont you want to share with us ?
xperirunner wrote:
Thank you.
Could be interesting to see what workouts you do then? Dont you want to share with us ?
I’m not gonna give details, but I can tell you what I did during spring:
-MPW: mostly 65-70. Few 75 near the end. Peak week (3 weeks prior to half #2): 8X mpw. Note that I was also doing distances below half.
-Workouts: tempos, fartleks, long intervals.
Plan for fall: lots of 80 mile weeks since I’m training for a full.
xperirunner wrote:
I’m not gonna give details, but I can tell you what I did during spring:
-MPW: mostly 65-70. Few 75 near the end. Peak week (3 weeks prior to half #2): 8X mpw. Note that I was also doing distances below half.
-Workouts: tempos, fartleks, long intervals.
Plan for fall: lots of 80 mile weeks since I’m training for a full.
bahahha the secret training of a 1:13 half guy....
training for the half is super easy. you run half pace a bunch as intervals and compliment it with long runs and some faster intervals.
the reason why its easier than say 5k training is because there is little risk of over doing it. you're running tempo pace basically. you can run tempo pace all year round and continue to improve.
workouts "needed" to run a 1:11-1:12 half are tempo and cruise interval workouts where you're running 1:11-1:12 pace.
I am kind of curious about why you are reluctant to give details on your own training.
Ha - I’m mostly civil because people know my rep identity. It’s easier to be a jerk when you’re anonymous.
Because I feel that some people might figure out who I am.
xperirunner wrote:
Because I feel that some people might figure out who I am.
And does that really matter if you are not Trump,lol ?
You are a 1:13 half runner! Nothing special to brag about. I myself ran 1:06.
From your workouts? That’s a small cross section of the world. Plus, who cares if they do?
Not to brag. Maybe this isn't really too impressive, but the 1:13 was my second half.
Fine. I'll give out a few.
I've done two 30 min tempos. One in March at 5:39 pace. One in April at 5:32 pace.
During peak week, I did a long run tempo of 16 miles. 2 E, 3 x 5k, 1k jog, rest of the run E 5k Splits were 17:34, 17:41, 17:55. Last one was windy.
The week after I did 4 x 2k, 2 min rest at GHMP. I ran them in 6:55, 6:53, 6:52, 6:52 (Mile splits were in 5:31-5:33).
I've done some long run with fast finish. Week prior to half, I did 12 miles, last 4 fast. 5:44, 5:47, 5:47, 5:38. Also was a windy day during mile 3.
xperirunner wrote:
Not to brag. Maybe this isn't really too impressive, but the 1:13 was my second half.
Fine. I'll give out a few.
I've done two 30 min tempos. One in March at 5:39 pace. One in April at 5:32 pace.
During peak week, I did a long run tempo of 16 miles. 2 E, 3 x 5k, 1k jog, rest of the run E 5k Splits were 17:34, 17:41, 17:55. Last one was windy.
The week after I did 4 x 2k, 2 min rest at GHMP. I ran them in 6:55, 6:53, 6:52, 6:52 (Mile splits were in 5:31-5:33).
I've done some long run with fast finish. Week prior to half, I did 12 miles, last 4 fast. 5:44, 5:47, 5:47, 5:38. Also was a windy day during mile 3.
And you told you have a coach that you are comfortable with? You shouldnt be! LoL
You could need some magic!
How much more time do you have before your goal race? That’s all some solid work, but it feels more 1:12 high than 1:11. But if those 5ks in that 3 x 5k workout were on come rollers, that might change things some. I’d probably have cut the rest shorter on the 2ks as well - 1:15 instead of 2:00.
Lots of different approaches tongwt you where you want to be. Seems like you’re willing to put in the work though for sure. Good luck.
Well I just ended spring season. Half marathon is in mid September.. 4 weeks before marathon debut.
xperirunner wrote:
Not to brag. Maybe this isn't really too impressive, but the 1:13 was my second half.
Fine. I'll give out a few.
I've done two 30 min tempos. One in March at 5:39 pace. One in April at 5:32 pace.
During peak week, I did a long run tempo of 16 miles. 2 E, 3 x 5k, 1k jog, rest of the run E 5k Splits were 17:34, 17:41, 17:55. Last one was windy.
The week after I did 4 x 2k, 2 min rest at GHMP. I ran them in 6:55, 6:53, 6:52, 6:52 (Mile splits were in 5:31-5:33).
I've done some long run with fast finish. Week prior to half, I did 12 miles, last 4 fast. 5:44, 5:47, 5:47, 5:38. Also was a windy day during mile 3.
I highly recommend to take smooths advice as very good as he's a proven runner and coach.
When you wanna run 1:11-1:12 you might look for the thread, where I gave reed a bit bit advice. He was shooting for 1:12:mid and came out with 1:11:xx.
Your workouts seem very good to me. I'd still advice (sparingly in terms of frequency!) a bit more volume for the HM pace sessions or running the pace on tired legs. e.g. 12 miles moderate (6:30ish) and then switch to light shoes and run 3 - 5 miles at HM goal pace. Or do 2 x 5k with 1k jogging in between at goal pace. When you hit those sessions 10 - 14 days out as a peak and you have a bit of zip left in your legs (aka not burnt out or overreaching) you can run 1:11-1:12 for sure. IMO usually you should end a workout feelin you could have run a bit quicker or longer.
Pikachu