Hi Experts,
I seem to have plateaued in my half marathon pace. I can't seem to run any faster than 6:30 per mile. I'm a relatively low mileage runner (40mpw peak). But anything faster than 6:30 is just too quick.
My half marathon PR is 1:26, which I have run several times. What types of training can I consider for my next cycle that can get my time down to 6:10-6:15 per mile?
what type of training do usually complete throughout a 12 month period?
Do a 5k training cycle(working on speed), do this for about 6-8 weeks. Than do a good base phase with emphasis on hills and steady state training(bumping up mileage to about 60 MPW during the base phase) for about 8-12 weeks. Than do a solid 8 week half marathon phase focusing on LT and 10k work.
I average about 100 miles per month throughout the year. Typically 1-2 race cycles, and a few weeks off throughout mixed in.
Race cycles are 8-12 weeks of focused training (2-3 hard runs a week, one tempo, one intervals, one long run).
I don't do hardly any speed work. The shortest repeats I run are 800's, and i really only hit about 5:50 pace for these. Maybe i need to do a cycle with true track workouts (200m, 300m or 400m repeats at closer to 5:00 pace?
Add more miles. Make sure you are running at least 6 days/week.
How much tempo training are you doing? What kind and what pace? Are you doing things like 5x mile with a minute rest at or slightly faster than HM pace? Are you doing continuous tempo runs 30-40 minutes?
I like the suggestion of going through a 5k training block too.
A tempo run for me is 3-5 miles of 6:30 pace. Near the end of a race training cycle I will hit 5 miles at that pace.
Intervals for me are faster than HM pace (about 5:50ish), and I do about 3 miles of total work (6x800, 4x1200, 3xMile), with 400-800m jog rest.
Bullet the Blue Sky wrote:
Add more miles. Make sure you are running at least 6 days/week.
How much tempo training are you doing? What kind and what pace? Are you doing things like 5x mile with a minute rest at or slightly faster than HM pace? Are you doing continuous tempo runs 30-40 minutes?
I like the suggestion of going through a 5k training block too.
He’s already doing 100 mpw. I agree with others that you need more speed and some faster reps might give your body a spark. What are you 5k or 10k PRs?
It’s rare that there is a question that comes up where the answer is more simple or unanimous than this one:
Change from 40 mpw peak to 50 mpw average. Guaranteed correct answer right there that is.
Not doing 100mpw. I'm doing 100 miles per month on average over a year. Peak last year was 150 miles in one month. Peak was just over 40 miles per week.
5k PR (lifetime) is 15:50, but that was ages ago. Within the past 15 years my PR is 18:30. I've never raced a 10k.
More miles. It's as simple as that. Even if most of them are around 8-8:30/mi that'll get you the adaptations necessary for the half.
Thanks everyone. More miles it is.
The solution is not just miles. Increasing your milage will give you the support for some of the workouts to support your goal pace. With the increased milage you should work up to a 10 miler at 7'-7:10 paced run in the build up to the race, also 3/4x 2ks at 6':15/20" with 90" rest.