Is it possible to run a good half marathon if you don't do strides, short reps, 800 m to Mile reps at Vo2max to 10k Pace, ...
... but only do Threshold Work, Tempo Reps & Tempo Runs at Half Marathon to Marathon Race Pace ?
There is an entire 350 page+ 6700 post thread with all the answers you need. Spoiler, the answer is yes and you will see how sirpoc84 ran 1:08 and 2:24 from this idea and how he developed using cycling sweetspot range to train aerobic load, whilst pretty much neglecting most other things.
Probably, yes. Paces up to threshold will get you about 95% of the way there. But why leave 5% on the table? Even just strides and hills will close that gap quite a bit.
I tired exactly that and it didn't work, although I was only running 40 mpw and 10-11 of it was threshold / sub t (e.g one workout was 5xmile or 10x3 min and another 3x2 mile). I ran 1:22 flat and a 17:50 parkrun, both slower than my PRs. I collapsed in the last 3 miles of the half and slowed to 6:20-6:30.
I tired exactly that and it didn't work, although I was only running 40 mpw and 10-11 of it was threshold / sub t (e.g one workout was 5xmile or 10x3 min and another 3x2 mile). I ran 1:22 flat and a 17:50 parkrun, both slower than my PRs. I collapsed in the last 3 miles of the half and slowed to 6:20-6:30.
Threshold wasn’t your problem. Volume was. realistically though it is stupid not to do a small volume of fast work. It doesn’t appeal to simple thoughts of x good and y bad but blends are almost always best.
Is it possible to run a good half marathon if you don't do strides, short reps, 800 m to Mile reps at Vo2max to 10k Pace, ...
... but only do Threshold Work, Tempo Reps & Tempo Runs at Half Marathon to Marathon Race Pace ?
There is an entire 350 page+ 6700 post thread with all the answers you need. Spoiler, the answer is yes and you will see how sirpoc84 ran 1:08 and 2:24 from this idea and how he developed using cycling sweetspot range to train aerobic load, whilst pretty much neglecting most other things.
Yes. This is good half marathon training. Add an an occasional (2-4 times total during the build-up) 3,000m-10k race and do strides a couple times a week, and it will get an age-grouper 95%+ of the way to their max.
Yes, that should be the bulk of your work. Ideally you'd want a handful of sessions @ 10k & under but most runners would see improvement by doing a good amount of threshold running. Do strides count as cheating? What about short reps @ T that end up a little quicker? Pretty easy to touch on a small amount of speed & then focus on the work that makes up the bulk of training for a distance race.
There is an entire 350 page+ 6700 post thread with all the answers you need. Spoiler, the answer is yes and you will see how sirpoc84 ran 1:08 and 2:24 from this idea and how he developed using cycling sweetspot range to train aerobic load, whilst pretty much neglecting most other things.
You're welcome.
Hello sirpooopy, would you mind linking this thread?
There is an entire 350 page+ 6700 post thread with all the answers you need. Spoiler, the answer is yes and you will see how sirpoc84 ran 1:08 and 2:24 from this idea and how he developed using cycling sweetspot range to train aerobic load, whilst pretty much neglecting most other things.
You're welcome.
Hello sirpooopy, would you mind linking this thread?
It's really not difficult to find a training thread with that many posts.
Hello sirpooopy, would you mind linking this thread?
It's really not difficult to find a training thread with that many posts.
Purely out of curiosity, how would you do that? Why does a thread with a high page count make it easier to find than any other? Stemmed doesn't know the title of the thread so what could he do other than page through the forum looking for threads with high page/post counts?
I know people that don’t even do much threshold and mostly just steady/easy long miles and win their local half marathons. I have a friend who’s a pro trail runner who mostly just does long trail miles with some threshold here and there and he runs sub 65s on the road.
I think it’s also worth noting that threshold work is still technically speed training for the half marathon unless you’re a sub 60 guy.
I think much like shorter events, it depends on what your strengths and weaknesses are. If you have naturally strong speed you really don’t need to do much speed work for a half marathon, but if you’re one of those people who’s 10k pace is 10-15 seconds per mile off of your half marathon pace and your marathon pace is nearly identical to your half marathon pace, you obviously need speed work to improve.
I cant. I need a bit of 5k-10k pace work, but i dont think you need a full workout of it. You could do 8xk 1" with the first 6 @ HM and the last 2 @ 5-10k pace.
Yes. As long as you're actually in those pace zones as they relate to your performance goals (i.e. based on goal time for the race), doing sufficient time/distance in those and getting good quality out of your other miles in the week. The challenge would be if you started to push noticeably faster than those paces; I think you'd notice your legs feeling flat, breathing and heart going up a good bit higher and not being able to spending time at said faster paces coming at a higher effort/energy cost.
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i only read 6700 post threads about shoetubers and mentally ill
There is an entire 350 page+ 6700 post thread with all the answers you need. Spoiler, the answer is yes and you will see how sirpoc84 ran 1:08 and 2:24 from this idea and how he developed using cycling sweetspot range to train aerobic load, whilst pretty much neglecting most other things.
You're welcome.
Sirpoc/that thread get referenced all the time, but has anyone put together a good summary of it?
For newcomers, 6700 posts is a bit overwhelming to read