I’d do 4-5 x mile w/90 sec rest 7-10 days out, 3mile tempo 4 days out, then just rest up and let it rip. I did 4:55-4:45 right before running 1:07-1:08
I’d do 4-5 x mile w/90 sec rest 7-10 days out, 3mile tempo 4 days out, then just rest up and let it rip. I did 4:55-4:45 right before running 1:07-1:08
Also you seem to be much stronger than I was when I ran that. I was running about 20 miles per week less and workouts were a bit slower.
I hit 1:06:29 today! Thanks everyone.
HM Goal wrote:
I hit 1:06:29 today! Thanks everyone.
Awesome. Way to go. Congratulations.
Great outcome, well done.
HM Goal wrote:
Goal HM is in 4.5 weeks and I'm hoping to break 1:10. Training on 80-90 mpw for the past few years, no racing but plenty of hard workouts. Weekly schedule includes 1 hard workout (usually tempo or 5k/steady alternation), 1 hard long run (15-17 miles), 1 hard medium long run (12-13 miles), and 1 set of hill sprints - all other miles are easy (around 7:00 / mile).
Key workouts in the cycle include:
6 miles tempo (~5:15-5:20 pace)
6x (600 @ 5k, 1000 @ steady) (faster pace at 4:35-4:45, steady at 5:50-6:00)
Weekly hard long run, 15-17 miles @ 5:45-6:00 pace, usually with 800-1200 feet of elevation gain.
Aerobically I feel very built up, but the mileage has taken a lot out of the legs and my turnover/speed is minimal right now.
I'm looking to sharpen in the next few weeks with a few hard workouts:
Michigan
10 miles @ MP (5:30 ish), 2 miles @ tempo
5x1000 @ 5k with enough rest (2-3 mins)
Hard 400s and/or 300s
Hoping to break 1:10, any thoughts or suggestions?
Good luck. I am working with a female who hopefully will break 1 hour 10 minutes for 1/2 in 3 weeks.
Here are a few sample workouts but realise she does most of her long threshold and interval work on grass. She recently ran 9:06 for 3k but this was off several weeks of 160k (100 miles). So not fresh to say the least.
This past weeks sessions
Tuesday 4x1600 as 400 at 72/ 200 float in 45 seconds
Thursday 10k on grass as 5k threshold + 1500m float 3.5k threshold. 34:27 for 10k
Saturday 4x1k on 4:30 cycle avg 3:12 per k + 3k threshold 9:50 + 3x1k at 3:11 avg (grass circuit soft due to rain)
Good luck in your race we are hoping she can pick up a $6000 pay day but will need to beat some of the best in Australia.
Dang, dude. Time to target an OTQ with your strength.
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
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Hats off to my dad. He just ran a 1:42 Half Marathon and turns 75 in 2 months!
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