I used to be somewhat quick, and am looking to do a half this spring/summer. I ran primarily 1500s-5k, but obviously ran cross as well. Any training programs out there that could get me into sub 70minute shape by the summer?
I used to be somewhat quick, and am looking to do a half this spring/summer. I ran primarily 1500s-5k, but obviously ran cross as well. Any training programs out there that could get me into sub 70minute shape by the summer?
Over there....Pete Pfitzinger has some good information available.
In general, add additional miles slowly but steadily. Go for continuity, not one big workout.
Ten times one is ten. Ten times ten is a hundred. Ten times ten times ten is a thousand. The same runner, who has run a thousand miles will beat his performance if he only ran a hundred, who will in turn beat his performance if he had only ran ten in preparation for a half marathon.
Run a thousand miles in training, avoiding injury, then start fancy confidence building stuff, but its the thousand mile base that will matter the most. That's a principle, not a limit. 1500 miles is better. 2000 miles is even better than that. Just because you said spring/summer, I said 1000, rather than a larger number. A year of 80 mile weeks is about 4000 miles, which is a pretty common base for most front of the pack half marathoners, with a good number having multiple years at or above that number, such as 5000 or 6000 per year, etc.
Phase one: endurance base.
Phase two: the stuff people always ask about without doing phase one. Pete Pfitzinger, and others have a good amount of this, but as Frank Shorter once said, his training leading up to Olympic Gold could be written on one sheet of paper.
My summary would be to run almost every workout at a comfortable enough pace that you can do it day after day after day. Once per week, go much faster and compare your time with that you ran a week earlier. Continue week after week.
Good luck.
that was a good post above. thanks