critique my half marathon training!

Training Advice/Discussion Marathon

15 years ago 07/19/2008 5:43pm EDT

I'm training for a half marathon in October (PR 1:23 off of 30mpw, want to go sub-1:20). Please tell me what you think of my general plan:

M - 6 (comfortable)

Tu- 7 (intervals + w.u./c.d.)

W - 6 (comfortable)

Th- 6 (tempo)

F - 6 (comfortable)

Sa- 8 (progression)

Su- 12 (comfortable)

Total - 51

For intervals, I usually do 6x1600 at 6:00 (my 10k pace), or 3x3200 at 6:15 (my goal half marathon pace), with fairly little rest (1:30 for the mile repeats, 2:00 for the 2-miles). Tempos I try to do a bit faster than HM pace, but really I just go by feel for those, and don't know precisely. I try do drop the progressions from fairly easy to HM pace, finishing up with a bit around 10k pace.

Am I on track?

15 years ago 07/19/2008 7:45pm EDT

re: BC bud

15 years ago 07/19/2008 8:17pm EDT

re: the428miler

Bump your long run to 17-20 miles, and work on finishing strong.

one day intervals. I would add some 1k, 8-10 x 1k

tempo, start at 3 miles and build to 8miles(in consecutive weeks). Go couple seconds faster than half marathon goal pace, don't go by "feel."

The tempo and the long run are the most importnat part of 1/2 marathon training.

15 years ago 07/19/2008 8:32pm EDT

re: BC bud

A few tweaks.....

Do the progression run on Thursday. It ends up being a tempo-ish run anyway.....but more naturally. Throw in 4-6 20sec strides afterwords.

Run comfortable 6-8 on Saturday.

Run last 2-6 miles of Sunday run "upbeat"......marathon pace?

Makes those "comfortable" days truly comfortable.

Good luck....

15 years ago 07/19/2008 8:58pm EDT

re: jorvack

jorvack wrote:
Bump your long run to 17-20 miles, and work on finishing strong.
one day intervals. I would add some 1k, 8-10 x 1k
tempo, start at 3 miles and build to 8miles(in consecutive weeks). Go couple seconds faster than half marathon goal pace, don't go by "feel."
The tempo and the long run are the most importnat part of 1/2 marathon training.

Thanks for all of these tips. I appreciate it, everyone.

I'll get some faster intervals into the rotation, like 8x1k at <10k pace. I do try to finish the long runs at a solid pace, and I can probably dial up the distance on that a bit. Should I really get up to 20 miles?

This may seem like a dumb question, but I just do most of my runs (other than intervals) on trails and roads, so "feel" is all I've got for pacing in my tempos. How do you truly check your pace on these runs?

15 years ago 07/20/2008 12:50am EDT

re: BC bud

BC bud wrote:
This may seem like a dumb question, but I just do most of my runs (other than intervals) on trails and roads, so "feel" is all I've got for pacing in my tempos. How do you truly check your pace on these runs?

Garmin.

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