Background:
I've been running about 30 miles/week for the last 12 weeks. Been running a long run and then a faster run during the week.
I have a Half Marathon in 10 days. Today I want to run a faster workout. What should I do this close to the race? I'm newer to running.
Thanks.
50x400m with 30 seconds rest after each
you should try a workout that tests your goal half marathon pace. That can show you whether you are being realistic.
try this:
run two miles at goal HM pace
rest 2 minutes
run two miles at goal HM pace
rest 2 minutes
run two miles at goal HM pace
now - you could be done here - or you can do another repeat if you feel good. At 30 miles per week...you might want to stop at 3.
if you are able to do 3 or 4 of these comfortably, you are in good shape. If it is a strain...you might want to dial back your goal pace.
yasso 800s. 10x800m @ goal marathon time. so if you were aiming for a 1:30 half, you'd aim for a 3 hr full, so your 800s would aim for a time of 3 mins. if you thought you could run a marathon in 2:45, your 800's would be in 2:45, etc.
awwsheeet wrote:
yasso 800s. 10x800m @ goal marathon time. so if you were aiming for a 1:30 half, you'd aim for a 3 hr full, so your 800s would aim for a time of 3 mins. if you thought you could run a marathon in 2:45, your 800's would be in 2:45, etc.
huh?
no way - if he is aiming for a 1:30 half, his goal marathon would be more like 3:20.
using yasso 800s for a half predictor is a fine idea, but you have to make an adjustment. For a new guy running 30 mpw, probably 20 minutes going up to the full marathon.
http://www.saltyrunning.com/2013/02/05/a-salty-guide-to-yasso-800s/Lastly, you can use Yasso 800s to predict your half time, too! Just double your goal half time and add eight – ten minutes for your equivalent marathon time. Then go about the Yasso 800s as if you were training for a marathon with that goal time. For example, if your goal half marathon time is 1:40, your equivalent marathon time is about three and a half hours. Your Yasso 800s would be around three and a half minutes.
it was an example, not so much a rule. i was hoping he would go out and research it before running it.
5x800 m @ 5k pace rest 2 minutes between
warmup/cooldown
6x4min w/3min easy
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