I'm looking for a tough workout today in that category. Big half marathon in 6 weeks and I am feeling really good about it.
Should I do that faster than half marathon pace?
I'm looking for a tough workout today in that category. Big half marathon in 6 weeks and I am feeling really good about it.
Should I do that faster than half marathon pace?
Sounds like a good workout. For me, I'd probably run that a little faster that hm pace. To keep it at hm pace, I'd probably do 3x3mile with 3:00 jog.
I used to do it once in a while, but only 60 seconds jog between reps. You just want to catch your breath a little bit, not let your heart rate really recover too much.
puddle leaper wrote:
I'm looking for a tough workout today in that category. Big half marathon in 6 weeks and I am feeling really good about it.
Should I do that faster than half marathon pace?
I usually do something like 5 x 1.5 miles for a peak workout. About 1-1.5 minutes recovery. It is a lot of miles at HM pace.
I'm looking at daniels...yipes he works people hard.
he suggests:
3 x mile at tempo pace (1 minute rest)
run 60 minutes easy
2-3 x mile at tempo pace (1 minute rest)
Maybe I'll try that one on for size. But that is 14 bloody miles.
Or shrink the 60 minute run - I don't have two hours here.
puddle leaper wrote:
I'm looking at daniels...yipes he works people hard.
he suggests:
3 x mile at tempo pace (1 minute rest)
run 60 minutes easy
2-3 x mile at tempo pace (1 minute rest)
Maybe I'll try that one on for size. But that is 14 bloody miles.
Or shrink the 60 minute run - I don't have two hours here.
Done something similar.. those type of workouts suck because it trains you in just depleting your energy stores and moving the legs after being fatigued.
Also, 4 x 2 mi is a fantastic workout. As stated before though if it's a pace that you can do for 13 miles, 2 miles shouldn't be too taxing so don't take super long recovery.
Very good peaking workout.
I's say 3-4 x 2 miles, 2 x 3 miles or racing 10k - 10 miles are superb workouts for a fast half marathon.
The faster you are - the harder it gets to hit your half marathon pace. So the training sessions depend on your ability.
I know a world class runner personally and the longest before his half PR he went @ race pace in training was 12k IIRC split into 5 intervals. I am two minutes slower than him but that's my sweet spot, too. 10 - 12 k @ pace (6 - 7,5 miles) gives most bang for the buck. If that helps you.
Pikachu
Oh, I forgot:
And look here...
He seems to be doing 3 - 4 x 2 miles @ half pace as workout, too :-)
Oh, I forgot:
And look here...
He seems to be doing 3 - 4 x 2 miles @ half pace as workout, too :-)
Pikachu wrote:
Oh, I forgot:
And look here...
http://ryanvail.blogspot.de/He seems to be doing 3 - 4 x 2 miles @ half pace as workout, too :-)
hey good find -
from vail:
4 x 2 miles in 9:29, 9:27, 9:23, 9:22 w/ 2 minutes rest
If he is a 62 minute HM guy, then his HM pace is 4:44. His 2 mile pieces here are roughly 4:44, then 4:41 at the end. So the whole thing is at HM pace.
Unless he is faster than 62 minutes for HM.
So that would imply maybe doing 4 x 2 miles at HM pace..but maybe just a few seconds per mile faster at the end.
puddle leaper wrote:
I'm looking for a tough workout today in that category. Big half marathon in 6 weeks and I am feeling really good about it.
Should I do that faster than half marathon pace?
I found this to be a good predictor workout for me. Done in the middle of heavy training, I have done 4 x 2 miles with 3:00 rest at goal HM pace on a marked bike path (not pancake flat) in two separate cycles as a very hard race specific workout.
1st time: 5:09 avg pace in the workout -> 5:09 pace in the race (3 weeks later)
2nd time: 5:04 avg pace in the workout -> 5:01 pace in the race (3 weeks later)
Workouts were done in late summer in pretty warm/humid weather with no taper, races were run in ideal weather with taper.
sandybeaver wrote:
I found this to be a good predictor workout for me. Done in the middle of heavy training, I have done 4 x 2 miles with 3:00 rest at goal HM pace on a marked bike path (not pancake flat) in two separate cycles as a very hard race specific workout.
1st time: 5:09 avg pace in the workout -> 5:09 pace in the race (3 weeks later)
2nd time: 5:04 avg pace in the workout -> 5:01 pace in the race (3 weeks later)
Workouts were done in late summer in pretty warm/humid weather with no taper, races were run in ideal weather with taper.
But what did you run in a race?
thibot wrote:
But what did you run in a race?
Nevermind; don't know how to read
puddle leaper wrote:
I'm looking for a tough workout today in that category. Big half marathon in 6 weeks and I am feeling really good about it.
Should I do that faster than half marathon pace?
Shouldn't we know your weekly mileage and proposed recovery for the workout to opine? Like, for somebody on 40 mpw that's probably too much and anything less than 3 minutes recovery is probably too short.
LikeBekeleButSlow wrote:
puddle leaper wrote:I'm looking for a tough workout today in that category. Big half marathon in 6 weeks and I am feeling really good about it.
Should I do that faster than half marathon pace?
Shouldn't we know your weekly mileage and proposed recovery for the workout to opine? Like, for somebody on 40 mpw that's probably too much and anything less than 3 minutes recovery is probably too short.
ok -
I run 50-60 mpw, did a 10k last week in 36:50 and will probably run 1:20:45 or so in the HM I am targeting.
No injury issues.
Although I am not ruling out shooting for glory and breaking 1:20. That will depend on workouts and a 10k checkup on May 3.
HM is May 17.