I want to run a 1:16 Half Marathon, Please help.

yoyoyomama wrote:

Age-19

Pr.s

400m-52

800m-1:58

1600m-4:38

5000m-16:39

I know my 5k sucks compared to my other p.rs

So I'm planning to start my base next week, i want to be able to run a 1:16 HM. the most milage i've ever done has been about high 40's, i don't know anything about HM training so if anyone could help me i would greatly appreciate it.

According to the McMillan Running calculator, a 16:39 5,000 is equivalent to a 1:16:58 half marathon, so it appears you're within range of being able to do this, HOWEVER, everyone is different, as my PRs of 14:58 and just 1:15 will attest.

Increase your mileage, race some 10ks and maybe even a 10 miler or so, and you'll likely be able to reach 1:16. Why 1:16?

Just go find a half marathon and race it. You should be able to run 1:16 right now.

yoyoyomama wrote:

Age-19

Pr.s

400m-52

800m-1:58

1600m-4:38

5000m-16:39

I know my 5k sucks compared to my other p.rs

So I'm planning to start my base next week, i want to be able to run a 1:16 HM. the most milage i've ever done has been about high 40's, i don't know anything about HM training so if anyone could help me i would greatly appreciate it.

Why 1:16? That is a random time to choose.

If you are looking to increase your linear speed there are three things you need to do.

1. Increase the Mobility, Strength & Explosiveness of your hips and core.

2. Increase your Stride Length (Cover more distance in less strides)

3. Increase your Stride Frequency (faster and more powerful stride)

ESPNrise:Road to Game Day Series will show you some great drills to improve on all of these qualities. New video’s will be posted for the next 5 Wednesdays.

The main area in which you can have the greatest impact on your marathon time is your Stance and Start (1st 10-20yds) We will be going over all this in the winter as we get closer to marathon time.

If you are just starting to work on your marathon time, a simple way to improve is by using box jumps. With a box jump, line yourself in front of a box. Start with something lower, 1.5 ft. Jump with two feet, and land with your knees bent. Then lightly jump back off, landing evenly on both feet. These are great for your glutes and your quads, which are both important...

You can also improve your speed simply by focusing on your arms. If you keep them moving, your legs will naturally move faster with them. This is one of the overlooked things that can improve your form greatly.

.

Well, this year someone won our local Half Marathon in 1:17 and i want to win it next year.

yoyoyomama wrote:

the most milage i've ever done has been about high 40's, i don't know anything about HM training so if anyone could help me i would greatly appreciate it.

that's your issue. boost the mileage to 60 and start doing some tempo runs

yoyoyomama wrote:

Well, this year someone won our local Half Marathon in 1:17 and i want to win it next year.

Wow, that is flawed thinking. What race, out of curiosity?

Hahahaha. A local 5k was won in 15:12 and I want to win it next year, can you guys help me run 15:11?

agree, more miles and add a good long run and some long Tempos

When I ran 1:16 last year I had run 15:55 for 5K and 32:50's for 10K on the track for reference. You're shorter PR's are much better than mine but that also means that, for now, your strength isn't long stuff.

As others have said mileage is big. Get some 15-16 milers in there that progress from easy to close to goal pace for the last mile. Doing a 15 miler with 10 in 68-69 and then running the last 5 in 29high would be a key workout. That and tempos, lots and lots of tempos from 30-45 mins.

I'd find 1 or 2 10 milers to try first too, you can be a little more aggresive there without getting into too much trouble and learning to run longer races.

I know a girl that regularly runs halfs in 1:16 to 1:18. I've seen her a couple of times doing about a 40 minute run at the local track at a 5:40 pace. This didn't look too hard for her. Not sure what else she did, but you may want to do a 7-8 mile tempo run at a 5:40 pace.

Alternatively, enter in races from 10k-15k and run as fast as you can.

Welcome to the good old Half Mary.

My 20c: Just go and run a few.

I recover quickly from them and running one almost every weekend is very achievable.

Hahahhaha!! I'm at work - a Top 10 US Corporation - and sat here laughing hysterically at this post! My co-workers think I've gone mad! Back to work, but fantastic stuff!

jman1 wrote:

Hahahhaha!! I'm at work - a Top 10 US Corporation - and sat here laughing hysterically at this post! My co-workers think I've gone mad! Back to work, but fantastic stuff!

A top 10 US Corporation? WTF does that even mean?

HAHAHA. I'm at work - I'm the President of the United States. I just busted out laughing here in the oval office and now everyone thinks I'm crazy. Oh, well back to work.

See. I say whatever I want on the internet to make people think I'm special too!

f*** it i think i'll just stick with the 800m

Candada wrote:

jman1 wrote:

Hahahhaha!! I'm at work - a Top 10 US Corporation - and sat here laughing hysterically at this post! My co-workers think I've gone mad! Back to work, but fantastic stuff!

A top 10 US Corporation? WTF does that even mean?

It means he probably went to a tier II business school, law school, or such, and learned the term "top 10" there. See, "top 10" is used by those also-rans to describe a school/company/etc... that clearly isn't up there with the best, but like to make themselves feel more important.

He is using the same logic to make himself feel good about the company he works for.

Look, you are practically there. Training for the half marathon just takes some consistent base mileage and tempo runs.

You could get there with these three things:

1) consistent 60-70mpw,

2) a mid-week workout (tempo run of 3-5 miles at HM pace or maybe a bit slower OR 5-6 x mile at 10k pace),

3) and a weekly progressive longish run of 12-16 miles.

Good luck!