Halfmarathon predictor workout

Kipchoge fan wrote:

Hi, I want to do halfmarathon predictor workout 18 days before race. If it matters my goal is to run sub 1:20.

Is 3x4500m with 3 min jog a good predictor or do you guys have any other idea?

HM pace predictor:

1) 11.2 km tempo at HM pace straight

2) 4x3200 at HM pace

Isnt my 3x4500 more or less same as your 2nd suggestion?

How exactly is running half the distance at half marathon pace a predictor for what you can run a half marathon at?

I did a similar workout (3 x 3mi, longish rests) 11 days out from an attempt at 1:20. My average pace was 6:13, 6:13, 6:06. I ran around 1:20:30 on race day in bad conditions. I probably could have broken 1:20 under good conditions, but in retrospect, I think this workout was too close to a race effort. I wouldn't recommend trying it with short rests.

I wouldn't recommend doing a predictor workout at all. Just do a good workout to prepare you for your race, whatever that means based on the work you've done so far in this buildup. If you post some recent workouts and weekly mileage, people can probably recommend a reasonable pace to aim for.

robbbb wrote:

How exactly is running half the distance at half marathon pace a predictor for what you can run a half marathon at?

We don't run during training a full race distance at race effort every week or 10 days or else. You train with reduced load or higher load but shorter time, or reduced time/distance with same race load in order to build funnel, but quite frequently on not fresh legs, and you race only few times with fresh 100% recovered legs. You do not race HM every month.

Predictors is assuming that you did another necessary works too.

Our LRC everybody like workout prediction, like crazy every 2nd post asking: Predict, predict, I did this workout. 99% people here a workout hero, completely do not understand how to train and what to train and why to train. I would say: brute force workout collectors.... ah-ha-ha... and workout predictors...

.... one guy cannot shave 6 sec from pace during 1year of training... So he did all existing workouts, maybe... and still nothing... :))) why he did them??

....another cannot understand why his 5k more than 16min, 3 years... same, collect workout combination, 0 improvement....

Remember the purpose of training is to prepare yourself to race faster. The purpose of training is not to predict what pace you can run.

Yes, you are right!!!

I think 3x4500 is something that would be way too hard for me. I went <1:20 on a hilly course (390ish ft according to my strava) a couple weeks ago. I was cruising at sub 6 pace until a couple big hills got my legs around mile 10. Anyways I don't train any at HM pace. I'll do work at 5/10k paces, some MP stuff,

That might not be helpful for you, just wanted to say for me personally I couldn't hit 3x4500 @HM so I wouldn't get discouraged if you couldn't.

Well last year 14 days before half i ran 13k at 3:59/k and then ran I half in 3:57/k. This workout was really hard but I fell liked it boosted my confidence. So this year i want to do something similar just maybe break it up a bit.

For workouts i didn't do anything crazy, but here are a few of them.

6x1600 in 5:45(10k pace) with 3 min jog rest

7k tempo just a bit faster than HMP

9x800 in 2:45 avg with 400m jog rest

and i also did weakly long run, most of them were 14m long easy pace (7:45/m) runs but longest one was 25k and i am planing to do one more 25k with last 3k at HMP.

I also raced a 10k barley under 36min 2 weeks ago.

and for the mileage i was doing 45 miles/week.

bump

Canefis wrote:

Our LRC everybody like workout prediction, like crazy every 2nd post asking: Predict, predict, I did this workout. 99% people here a workout hero, completely do not understand how to train and what to train and why to train. I would say: brute force workout collectors.... ah-ha-ha... and workout predictors...

.... one guy cannot shave 6 sec from pace during 1year of training... So he did all existing workouts, maybe... and still nothing... :))) why he did them??

....another cannot understand why his 5k more than 16min, 3 years... same, collect workout combination, 0 improvement....

You have never run a race other than a 9:25 3000. You literally have no credentials upon which to be making these types of comments...

You seem to have a big ego for someone who has accomplished literally nothing. I will stick to my predictions in other threads. Barely sub-3 marathon if you pace yourself but a DNF if you go out at 2:22 pace... probably before you reach 10 miles.

I think 4x3200 w/ 2' rest is a pretty legit indicator honestly insofar as you build up to it slowly/progressively.

Kipchoge fan wrote:

bump

You received advice - "do not run predictors". Why do you still looking for a new workout predictor, are you workout collector?? :))). All advices are for nothing if you want to do it, you will do it anyway, are you looking on forum confirmation of your wishes? :))).

Just run normal routine training program, race when it is time and that's it. Otherwise you will loose focus on a race and put much focus on a predictor workout, which is obviously is not good idea...

Do not be aggressive, go and collect another 3 years some workouts, may be you will be lucky to find by brute force good combination which will work for you :), if you still does not understand how to reach your goals. We should find effective solutions instead of make some b@lsh@t and arguing on forums, exchange experience, analyze and make decision which methods work, which not.... peace bro...

Canefis wrote:

Do not be aggressive, go and collect another 3 years some workouts, may be you will be lucky to find by brute force good combination which will work for you :), if you still does not understand how to reach your goals. We should find effective solutions instead of make some b@lsh@t and arguing on forums, exchange experience, analyze and make decision which methods work, which not.... peace bro...

1) I have been running for about 16 month (not 3 years?) and am pretty happy with my progress honestly.

2) Your solutions are absurd and typically involve insulting other individuals while literally spouting nonsense... in this case Phil and maybe me? (although I have run under 16 minutes in the 5k and haven't been running for 3 years)

3) You infiltrate otherwise good threads (e.g. sub 2:30 marathon) and adulterate the discussion and speak from a position of authority despite having zero credentials to be doing so.

4) I say again... you seem to insult a lot of people for not making the progress you think they should be making yet have accomplished literally nothing of any sort of note yourself. I am increasingly convinced you are a real person. This is not a good thing.

I am done interacting with you.

It is obviously, 0 improvement, when you trained 1 year, but no moved 6 secs at all. Or for this comment do you need any credentials?? :). Same for you, how many months you can not run your 5K PR, just tell us, ah? I don't say that your system of training is bad, is good and logic, but simply does not work on your body in such way like you expect and this is calling stagnation.

What are you even talking about? Here is my progression since I started running in July of 2019.

1) July 2019 - 28 min. 5k (240+ LBs)

2) October 2019 - 17:30 5k (dropped about 50 pounds)

3) November 2019 - 1:23 HM/16:40 5k

4) Feb 2020 - 3:14 marathon (ouch... walked last 8 miles)

5) May 2020 - 16:16 5k/1:16:40 HM - COVID era solo TT

6) September 2020 - 15:56 5k - COVID era solo TT

7) November 2020 - TTs in 5k/3k/1600 - COVID era solo TT

In what world is that not making progress you bonehead? I am clearly not an elite or particularly talented athlete but I would certainly take that progress over a 9:25 3k time, a bunch of treadmill running under coach JS and a lot of bravado on a message board.

In Phil's defense... he has seemingly dealt with a lot of injury and food issues. It also seems like he is trending in the right direction.