Advanced Training Plans?

The book that worked for me was Pfizinger Faster Road Racing and Julian Goater The Art of running faster. Search Summer of Malmo on lets run its also a good plan.

My suggestion is to train like this:

Run 6 days per week once or twice per day 30-60 min based on feel, sometimes fast sometimes slow fitting it in with your life. If you run 6 days per week 60 min a day you will go up to 50 miles a week which will give you a major boost.

Once per week you must work SPEED and once per week you must do a RACE specific workout.

SPEED means 800m race pace:

Example 30 min jog then 10x10 second Hill Sprints 10 min jog

RACE specific workout:

6x1 Mile @ HM pace 1 min jog

One more thing there are many training plans, but all Advanced once have one thing in common.

Run minmum 6 times per week.

Good question.

Just slow-paced running is unhelpful.

If you want to run a faster race, you must train at a faster pace.

Here are my suggestions:

Step 1: Focus on 5k training, not a half marathon (HM).

Because running a faster 5k is the foundation for achieving a faster HM time.

Training methods:

1) Long intervals: Perform 4-6 sets of 1k intervals at around your current 5k pace. Jog for 2 minutes between intervals. Do this 2-3 times per week.

Gradually increase the interval training pace as your 5k time improves.

2) Long runs: Run 8-10k at a comfortably challenging pace, which might be around 4:30/km for you. Do this 1 time per week.

During this phase, avoid running overly long distances.

Once you've brought your 5k time under 19:38 (which may take 1-2 months), you can start specific HM training.

If anyone is interested, I will continue writing later.

Long term progress is not possible with this training, you can peak but you will stagnate

Horrible advice. Please don't continue writing.

You can write more valuable advices, if you can. LOL…

Everyone in this room, is now dumber, having read and listened to what you have written.

May God have mercy on your soul.

You are welcome to my successful own invented the Dancan system . Guaranteed fast improvement on low volume. The Wizard 🧙‍♂️🇸🇪

Guaranteed? Did you also guarantee that to Sammy Nyokaye before making him slower at every distance? I remember you guaranteed Phil would qualify for the OT but he bombed spectacularly because of your coaching. 🧙‍♂️🦧

Basically your problem is as you found out yourself. You used to run your easy runs way too fast. But then you told you couldn't find what easy pace to run because you just seemed to get worse. To run a 1:29 half you need run as much as a minute slower than your former 4:30 per km .....so about. 5:20- 5:30 min per km should be your bread and butter now. COACH J.S 🧙‍♂️👋

When it comes to Sammy Nyokaye I am still the coach to his so far fastest half marathon a 62 min....and that's the only half he has run outside Africa with me as coach. His first marathon coached by me he ran a pb from 2:15 to 2:14 and then two more times he ran 2:14 in Europe in Warzaw and as a personal pacemaker in Barcelona. He also paced the elite group in Barcelona marathon another year and took them to half in 1:03.....Sammy has really been unlucky in many races but he has many years still at age 33 to reach his big goal a sub 2:10 marathon. 🧙‍♂️🇸🇪

As someone who's not quite a beginner, but far from elite, I second the Pfitziner Faster Road Racing and Advanced Marathoning books. I started with the lower mileage plans then progressed to the higher mileage plans with each cycle (I haven't done the 100+ mpw).

After a 2 year layoff of not running at all, that allowed me to go from a HM of 1:45 to 1:29 to 1:26 and a marathon of 3:47 to 3:13 to 3:05 in my late 40's (male). I was also able to get comfortably sub 20/40 min for 5K/10K.

His plans are very easy to follow and the book has a lot of good information in the text portions.

He improved 28 seconds in the half after starting with you. 8 years have passed, zero improvement.

Again, he ran his marathon PB 7 years ago.

You ruined his career. 🧙‍♂️🦧

Thanks!

Just contact me for coaching and your results just will improve quite fast.Welcome! 👋🧙‍♂️🇸🇪

Your elite Kenyan hasn't improved in 7 years. Even Renato doesn't consider you a real coach 🧙‍♂️🦧

"Running to The Top" by Lydiard