1/2 Marathon Long Run Pace

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16 years ago 05/29/2007 11:23pm EDT

There was an earlier thread that i started about long runs and the half marathon, but I can't find it so i'll do it again.

A couple people were advocating progression type long runs like a 30k with increasing 5k's etc.

For a 1:16 half marathon (5:48 pace), what should the pace/range of paces be?

I did 14.5 miles yesterday and my spilts were roughly:

5.7 miles avg 7:30 pace

2.8 miles avg 6:23 pace

6 miles avg 5:48 pace

avg 6:36 pace . ..

A little sporadic data, but it's all i can remember recreate from my memory and google-pedometer.

Too fast, too slow, more variance?

Any suggestions would be great.

16 years ago 05/30/2007 1:43am EDT

re: NYC 1/2 Bound

Japanese Wave workouts work well.

For you the high end would be close to 15K race pace, i.e.

8 minutes at 5:40/mile

8 minutes at 6:20/mile

8 minutes at 5:40 mile

8 minutes at 6:20/mile

8 minutes at 5:40/mile

Or 10-10-10-10-10 if you feel frisky.

16 years ago 05/30/2007 1:48am EDT

re: whatever man

thats seems more like a modified threshold run.

i'm thinking more along the lines of 14+ up to 20.

16 years ago 05/30/2007 2:06am EDT

re: Shorts

About 1.5 x 13.1 miles is a solid long run, i.e. 18-20 miles if you can handle 20. I would do 20 miles two out of three weekends or even every other weekend (a little easier too) if need be. Gradually turn up the heat until you are closing the last part of your long runs at pace. Last half should always be faster than the first half. You only need to go 7:30 for the first 20 minutes or whatever you consider 'warming up' into the long run. Start ratcheting it down and adjust into a harder gear naturally. By the end of these you should be rolling right along but not wasted.

Check your 'gauges.' Make sure your iron intake is high, electrolytes, potassiums, water and so forth. Did I say check your iron?

In the words of an admired MD/PhD: "ALL DISTANCE runners are somewhat anemic."

16 years ago 06/01/2007 12:28am EDT

re: NYC 1/2 Bound

16 years ago 06/01/2007 12:56am EDT

re: whatever man

Thanks for the workout idea-- I'd never come across that one before. I think I'll make it 10-10-10-10-10-10 for an hour-long run.

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