1/2 Marathon Long Runs

well it all depends on where you are at with your training and how your body responds to high mileage. if you have no problems i would say increase to 18 miles and then 20 miles if you can.

peak at 20 miles, get in a lot of 16 milers.

don't forget to throw in some tempo miles in the middle.

thanks guys, i respond alright to high mileage runs 15+ so i i'll try to get in several 16's and maybe a 18 -19 max maybe twenty if i can progress that quickly. i just hit 12 a week and a half ago.

20 should do it. once you work your way up to twenty just let the rest of the training increase around the 20 milers to make them that much harder since you are tired. its good for you.

good luck!

How many miles a week should I attempt to add on to my long runs?

I am at 12 now, but it was my first long run since november.

I've found that a 30k (18.6 miles) progression run works very nicely as a long run in a half marathon program.

Just start out pretty slowly the first 5k and make each 5k after it faster until you are moving at a pretty up-tempo pace the last 5k.

I agree with Some Old Guy.

Typical Half Marathon Training Week:

Mon: Easy Distance Run

Tue: Tempo Run / Threshold Work

Wed: Easy Distance Run

Thu: Easy Distance Run

Fri: VO2 Max Intervals

Sat: Easy Distance Run

Sun: 30k Progression Run

NYC 1/2 Bound wrote:

thanks guys, i respond alright to high mileage runs 15+ so i i'll try to get in several 16's and maybe a 18 -19 max maybe twenty if i can progress that quickly. i just hit 12 a week and a half ago.

Solid plan!

Could you list some sample paces for those, easy, v02 max, and threshold work runs?

Here's some fitness info:

I ran 5:58pace/1:17ish almost 2 years ago, (not running everyday and 4 long runs of 13, 14, 15, 16).

I imagine i am at or will be soon 6:10pace/1:20 shape soon.

My goal is 5:48pace/1:16.

My best 1/2's have been completed after doing a full marathon program.

nyc 1/2 bound wrote:

Could you list some sample paces for those, easy, v02 max, and threshold work runs?

Here's some fitness info:

I ran 5:58pace/1:17ish almost 2 years ago, (not running everyday and 4 long runs of 13, 14, 15, 16).

I imagine I am at or will be soon 6:10pace/1:20 shape soon.

My goal is 5:48pace/1:16.

Fair enough here are a few examples:

By race day you want to work your paces down to the following.

Tempo/Threshold: (Pace ranges from HM to M race pace)

30 min tempo run @ 5:45-5:50 pace

45 min tempo run @ 5:55-6:00 pace

60 min tempo run @ 6:06-6:10 pace

4 x 3k @ 10:50-11:00 w 2 min recovery

8 x 1600 @ 5:45 w 1 min recovery

3 x 5k cut-down w 3:30 recovery (19:00, 18:30, 18:00)

VO2 Max Workouts: (pace is approximately 5k race pace)

5 x 1600 @ 5:15 w 800 jog recovery

7 x 1200 @ 3:56 w 600 jog recovery

10 x 800 @ 2:37 w 400 jog recovery

(break these into 2 sets at first as needed)

as a coach i put my senior mens team through a 20 miler every sunday with some tempo sessions thrown in just to stretch them to the limit. They then rest for the remainder of the day. Some lads do 16 miles am and 6 miles pm for a change.

needs to be done man!

Good luck