Hello all! I have a half marathon PB of 1:29:00 on the dot. In 12-weeks time I want to run sub-1:25:00. What are some MUST DO workouts to gain confidence for a half marathon PB and what paces should I run for things like mile repeats? Thank you.
Hello all! I have a half marathon PB of 1:29:00 on the dot. In 12-weeks time I want to run sub-1:25:00. What are some MUST DO workouts to gain confidence for a half marathon PB and what paces should I run for things like mile repeats? Thank you.
Here's the magic workout for a 1:25 half:
* 1xhalf marathon in 1:24:59 or faster. Guaranteed
Almost anything is going to benefit a half marathon, but here are some super-specific workouts to try your last month.
7x2k @ 6:22-6:30 pace, 2 min jog recovery
5x3k @ 6:26 pace, 1k float @ 7:38
5x5k @ 6:34 pace, 1k float @ 7:38
15k continuous @ 6:25 pace
25k @ 6:42 pace
If you can hit these then you are in the right place to target 1:25. Make sure you are getting enough weekly mileage to actually hit these workouts. If i
Long aerobic threshold runs (2x2mi up to 6-7mi continuous) - make sure you build up appropriately
Long runs in EXCESS of 13.1 (or at least 12 miles) where you focus on it being a workout (being tired at the end, but you didn't put out at race effort)
Those are what I have found to help the most with the half marathon. Other than that, consistent daily miles with plenty of recovery in between sessions is key!
Almost anything is going to benefit a half marathon, but here are some super-specific workouts to try your last month.
7x2k @ 6:22-6:30 pace, 2 min jog recovery
5x3k @ 6:26 pace, 1k float @ 7:38
5x5k @ 6:34 pace, 1k float @ 7:38
15k continuous @ 6:25 pace
25k @ 6:42 pace
If you can hit these then you are in the right place to target 1:25. Make sure you are getting enough weekly mileage to actually hit these workouts. If i
Long aerobic threshold runs (2x2mi up to 6-7mi continuous) - make sure you build up appropriately
Long runs in EXCESS of 13.1 (or at least 12 miles) where you focus on it being a workout (being tired at the end, but you didn't put out at race effort)
Those are what I have found to help the most with the half marathon. Other than that, consistent daily miles with plenty of recovery in between sessions is key!
This is madness. 5 x 5k at sub goal HMP? 4 x 5k at MP would be considered a massive (but doable) workout. Most of those are ridiculous workouts, particularly in the middle of a training block. Harder than race efforts but not even on tapered legs...ok.
This is madness. 5 x 5k at sub goal HMP? 4 x 5k at MP would be considered a massive (but doable) workout. Most of those are ridiculous workouts, particularly in the middle of a training block. Harder than race efforts but not even on tapered legs...ok.
okay okay so what are some of your go-to HM workouts that indicate sub-1:25 potential?
Almost anything is going to benefit a half marathon, but here are some super-specific workouts to try your last month.
7x2k @ 6:22-6:30 pace, 2 min jog recovery
5x3k @ 6:26 pace, 1k float @ 7:38
5x5k @ 6:34 pace, 1k float @ 7:38
15k continuous @ 6:25 pace
25k @ 6:42 pace
If you can hit these then you are in the right place to target 1:25. Make sure you are getting enough weekly mileage to actually hit these workouts. If i
These are all a little too aggressive for OP & their mileage imo. But versions of these workouts would be great. 1 weekly workout with ~10k worth @ T & half marathon or marathon pace mixed into the long run goes a long way in training for the half. 30-40mpw seems like maybe a touch on the lower side for sub-1:25. The workouts listed above give you all more than 20% quality.
4-5 x 2k. 3 x 3k or 3200. 5-6 x mile. 8-10 x 1k. 5x5k/15k continuous/25k marathon tempo are all aggressive. 4k-3k-2k-1k @ HMP w./ 1k floats. 12k continuous @ HMP. 16k marathon tempo. Those feel more realistic. & you have to build towards those sessions. Maybe you start with 8k-10k @ marathon pace. Then 12k-13k. Then 15k-16k. Etc.
This post was edited 37 seconds after it was posted.
Hello all! I have a half marathon PB of 1:29:00 on the dot. In 12-weeks time I want to run sub-1:25:00. What are some MUST DO workouts to gain confidence for a half marathon PB and what paces should I run for things like mile repeats? Thank you.
2. 3x10min@ 6:20-30. 2min rest between (do workout #1 first to build up to this)
3. Progressive long runs: First 1/3 of the run really easy, middle 1/3 regular long run pace, last 1/3 of the run building up to a relatively hard effort. Just go by feel.
4. 60 min progressive runs: Start easy, increase the pace every 10-15 minutes until your last 10-15 is close to half marathon goal pace.
5. 10k races. Having a race in your build up will really help you to practice holding your pace.
6. 4-5 mile cut down tempo: A 4 or 5 mile tempo run where you progressively run faster splits. Make sure at least a couple of miles are done at half marathon pace -- 6:50, 6:40, 6:30, 6:30, 6:25
7. 8x800@ half marathon goal pace with 1min rest between
This is madness. 5 x 5k at sub goal HMP? 4 x 5k at MP would be considered a massive (but doable) workout. Most of those are ridiculous workouts, particularly in the middle of a training block. Harder than race efforts but not even on tapered legs...ok.
okay okay so what are some of your go-to HM workouts that indicate sub-1:25 potential?
8-10 x mile @ around 6:20 pace. and 15 x 1000m @ around 3:55- 3:57 min . Rest easy walk back to 120 beats/ min heartrate. But the trick is you have to start at your present level of shape and gradualy work towards your sub 1:25:goal. Good luck! 🇸🇪🧙♂️🇸🇪
Love how many people are giving you workouts without knowing some must knows to be able to realistically answer the question and help you.
What is your weekly mileage? How many times a week do you run? How many stress workouts (speed, stamina or long runs) do you do a week? How long have you been running? Do you consistently train or do you take time off between cycles. What kind of times do you run for shorter distances (5k/10k)? Etc, etc, etc....
With more info we can give you help with some good workouts to do to help get you ready. Without that basic info they are just giving you stuff that worked for them or a friend or what they read in an article but may or may not work for you. What if they run 60 miles a week and you do 20 miles a week. What if hey been running for 10 years and you just started in June. And just because someone got away with doing something once doesn't mean you should try it or its right, but its just they got lucky.
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