If someone wants to run a Half Marathon in 1h30, how long should the training long run be in your opinion?
1h30, 2h, 2h30 ?
If someone wants to run a Half Marathon in 1h30, how long should the training long run be in your opinion?
1h30, 2h, 2h30 ?
Most should be in the 1:30 to 1:45 range with maybe 2 to 3 per cycle around 2 hours.
In your case you might benefit from a medium long run during the week of 1:20 to 1:30 and a longer 1:45 on the weekend.
Half marathon in 1:30 -- maybe 1hr45min is fine. Most probably need 50-60 miles/week for that, which means a long run in the 12-16 mile range. Faster runners might get up to 2 hours. I don't think 2:30 is necessary for a half. If you're running 70ish or faster, 2:30 is going to get you close to 26.2 miles. You make very little aerobic gains going 3 hours instead of 2. I would keep a faster athlete at 2ish hours, 20-22 miles here & there that might take a little longer.
lexel wrote:
If someone wants to run a Half Marathon in 1h30, how long should the training long run be in your opinion?
1h30, 2h, 2h30 ?
I had excellent results following the John Kellogg prescription, which is a two-hour LR, plus or minus 5 minutes, pretty much year round. 13-15 miles, in my case, almost always out and back, with the out leg run easy and the return leg modulating toward marathon pace (85% of legit max HR). If I was feeling great, I'd push the last 2-3 miles closer to threshold (90%). Letting the pace find me was key.
In the 5-6 weeks before the race, I'd throw in several longer runs: a 16-17 mile fast finish run, with the last mile at 5K effort--which is exactly the effort that any hard HM should be run at in the final few miles. And I'd often do one 18-miler, taking around 2:30, just as insurance.
My masters PR was 1:30 low, run when I was about 50.
In the off season, or for the few weeks after a racing season, 90 minutes LR is fine. But there's something about running the HM distance & more every weekend that really helps center you on that distance and its demands.
lexel wrote:
If someone wants to run a Half Marathon in 1h30, how long should the training long run be in your opinion?
1h30, 2h, 2h30 ?
Wouldn't this have a lot to do with how much your weekly mileage is?
Like, some people could run a 90 minute half marathon off 30 mpw, and some would require 80 mpw. And we're supposed to believe those people would have the same long run duration?
Magatron wrote:
lexel wrote:
If someone wants to run a Half Marathon in 1h30, how long should the training long run be in your opinion?
1h30, 2h, 2h30 ?
Wouldn't this have a lot to do with how much your weekly mileage is?
Like, some people could run a 90 minute half marathon off 30 mpw, and some would require 80 mpw. And we're supposed to believe those people would have the same long run duration?
Ok no problem. I run 7-8h/week. 70-80km/week, 50yo, 82kg (too heavy :))
Today i did my long run which was 21km, in 01h52, at around 75%HRmax.
Thanks, for the other interesting answers.
lexel wrote:
Magatron wrote:
Wouldn't this have a lot to do with how much your weekly mileage is?
Like, some people could run a 90 minute half marathon off 30 mpw, and some would require 80 mpw. And we're supposed to believe those people would have the same long run duration?
Ok no problem. I run 7-8h/week. 70-80km/week, 50yo, 82kg (too heavy :))
Today i did my long run which was 21km, in 01h52, at around 75%HRmax.
Thanks, for the other interesting answers.
Sounds good. Any suggestions would come from tinkering with your own individual response and seeing what works. There's no prescription that will work for everyone. Stay under 2.355672782 mmol lactate though
KudzuRunner wrote:
lexel wrote:
If someone wants to run a Half Marathon in 1h30, how long should the training long run be in your opinion?
1h30, 2h, 2h30 ?
I had excellent results following the John Kellogg prescription, which is a two-hour LR, plus or minus 5 minutes, pretty much year round. 13-15 miles, in my case, almost always out and back, with the out leg run easy and the return leg modulating toward marathon pace (85% of legit max HR). If I was feeling great, I'd push the last 2-3 miles closer to threshold (90%). Letting the pace find me was key.
In the 5-6 weeks before the race, I'd throw in several longer runs: a 16-17 mile fast finish run, with the last mile at 5K effort--which is exactly the effort that any hard HM should be run at in the final few miles. And I'd often do one 18-miler, taking around 2:30, just as insurance.
My masters PR was 1:30 low, run when I was about 50.
In the off season, or for the few weeks after a racing season, 90 minutes LR is fine. But there's something about running the HM distance & more every weekend that really helps center you on that distance and its demands.
I read this twice and this is solid advice. My best is 1:33:45 (on a marathon split of 3:20) and I felt easily I could have gone sub-1:30 if I was actually training for a 13.1 and not a 26.2.
I did a 20 today in 2:41 and the 18-mile split was 2:26, your advice is spot-on with the LRs for the half.
jecht wrote:
I read this twice and this is solid advice. My best is 1:33:45 (on a marathon split of 3:20) and I felt easily I could have gone sub-1:30 if I was actually training for a 13.1 and not a 26.2.
I did a 20 today in 2:41 and the 18-mile split was 2:26, your advice is spot-on with the LRs for the half.
Running 2h in a training run for HM sounds reasonable too me. I like the idea to do the return leg with a higher pace to empty glycogen storage.
But also increasing the fat burning rate should be good or even better off season (so now). Maybe an additional 1h30 super easy for that purpose. Fat max tempo range.
jecht wrote:
KudzuRunner wrote:
I had excellent results following the John Kellogg prescription, which is a two-hour LR, plus or minus 5 minutes, pretty much year round. 13-15 miles, in my case, almost always out and back, with the out leg run easy and the return leg modulating toward marathon pace (85% of legit max HR). If I was feeling great, I'd push the last 2-3 miles closer to threshold (90%). Letting the pace find me was key.
In the 5-6 weeks before the race, I'd throw in several longer runs: a 16-17 mile fast finish run, with the last mile at 5K effort--which is exactly the effort that any hard HM should be run at in the final few miles. And I'd often do one 18-miler, taking around 2:30, just as insurance.
My masters PR was 1:30 low, run when I was about 50.
In the off season, or for the few weeks after a racing season, 90 minutes LR is fine. But there's something about running the HM distance & more every weekend that really helps center you on that distance and its demands.
I read this twice and this is solid advice. My best is 1:33:45 (on a marathon split of 3:20) and I felt easily I could have gone sub-1:30 if I was actually training for a 13.1 and not a 26.2.
I did a 20 today in 2:41 and the 18-mile split was 2:26, your advice is spot-on with the LRs for the half.
No, it´s not solid advice. The guy is describing typical marathon training. HM training for anyone who is reasonably fast (1,30 or faster) should look more like 10k training with mostly easy long runs of 1,30-1,45 and a lot of tempos and long repeats.
The training for the half marathon and the marathon is very much connected when it comes to the specific long run.
I, as some other world class coaches, prefer to give the length of the long run in time , so between 90 min - 2 hours 40 min is a good rule.
COACH WIZARD 1 wrote:
The training for the half marathon and the marathon is very much connected when it comes to the specific long run.
I, as some other world class coaches, prefer to give the length of the long run in time , so between 90 min - 2 hours 40 min is a good rule.
Good evening Schweden.
Do you have realized that this topic is about 1h30 to 2h30? :)
lexel wrote:
If someone wants to run a Half Marathon in 1h30, how long should the training long run be in your opinion?
1h30, 2h, 2h30 ?
An idea came into my mind:
What if i match the goal length of the training long run to the same glycolytic needs of the race?
E.g. i need for the half marathon race the amount of x kcal of glycogen, than the goal length of the long run should be set in a way than at a certain speed (which is lower as race pace) and a certain duration i use the same amount of gylcogen.