Would appreciate recommendations for 1/2M workouts. 1/2M is 8 weeks away.
Would appreciate recommendations for 1/2M workouts. 1/2M is 8 weeks away.
5 x 2 km half marathon pace. Or 4x3 km in marathon pace.
2 minute jog in between reps.
Whats your volume? Where are you now in training?
60 mpw. Note, I'm in my mid 60s, so not a youngster.
Pick any 10k training plan.
If you can run a good 10k you can nail down a good 1/2.
4 x 2 mile at half marathon pace. Run that and you will hit your target
60 mpw is plenty of mileage for a first HM. After that, I assume you're been covering the basics:
- at least a few long runs that take you farther than 13.1 miles
- a standard 20-minute tempo run
If you're already doing that, the place to look is long intervals (1-3 miles) approaching your HM pace. For a first HM, that might mean starting off at 4 x 1 mile and culminating at 3 x 2 miles. I've worked up as far as 3 x 3, but afterward I thought it was excessive and counter-productive. Other runners might find its exactly what they need.
Otherwise, it depends on how much work you can tolerate. If you can fit another workout into the rotation, an extended tempo run (from 20-60+ minutes at a slower pace) can be great for HM training. And it's good to fit in some moderate work at faster paces (10K down to mile pace) as space allows.
are you a high school sophomore, by any chance? just run track and train for the mile/2 mile as usual.
ririe wrote:
4 x 2 mile at half marathon pace. Run that and you will hit your target
How much (jog?) rest would you recommend?
Clifford Diffley wrote:
are you a high school sophomore, by any chance? just run track and train for the mile/2 mile as usual.
lol is that in reference to the other thread with the coach asking about his sophomore kid that wants to train for a half instead of doing track?
Run6556 wrote:
5 x 2 km half marathon pace. Or 4x3 km in marathon pace.
2 minute jog in between reps.
These are good workouts. Others:
12-15 x 1km (1:00 rest), 8 x mile (1:00 rest)
3-4 x 2 miles (2:00 rest)
3-2-1 x mile(s) (3:00, 2:00 rest)
3 @ T, 1/2 mile recovery, 6 x 2:00 on/off, 3 @ T
4 @ T + 3 x mile
8-10 @ MP in a long run
4-5 x 2 miles @ MP in a long run
Long run going 2-3 up, 3 @ T, 6 run, 3 @ T, 2-3 down
Long run with 3-4 mile push towards the end of the run
In your specific phase, generally one workout a week with 10k-15k of work around threshold plus one workout a week where you hit marathon pace in your long run (down to threshold). Strides 2-3 times/week. A good medium long run. As much easy mileage as you can get in.
RIP: D3 All-American Frank Csorba - who ran 13:56 in March - dead
RENATO can you talk about the preparation of Emile Cairess 2:06
Running for Bowerman Track Club used to be cool now its embarrassing
Hats off to my dad. He just ran a 1:42 Half Marathon and turns 75 in 2 months!
Great interview with Steve Cram - says Jakob has no chance of WRs this year