Half Marathon: Dec. 17th
Background: Recently got back into running consistently 20-30mpw about 2 months ago. Ran a 10k 2 weeks ago in 35:50.
Thanksgiving Day Workout: 1 mile warmup/cooldown 6x1 mile with 4 min. recovery.
5:45; 5:35; 5:34; 5:34; 5:33; 5:25
Went much better than I thought and pretty relaxed the whole time. What will I run Dec. 17th for this Half coming up?
1:25
4min recovery is way too long, especially if youre doing half marathon stuff.
i'd predict 1:19 if all goes well, could be 1:22 though just as likely
reed wrote:
4min recovery is way too long, especially if youre doing half marathon stuff.
i'd predict 1:19 if all goes well, could be 1:22 though just as likely
Agreed. 4 min recovery isn't a good workout. you should be doing these as tempo intervals with very short rest.
2:24:18 +- 2:12
Impossible to tell.
You could be a huge talent on the upswing and basically run your 10k split twice on 12/17 because you have a couple weeks more training under your belt - or you could crash and burn because 20 - 30 miles really isn't much for most folks for a 13+ mile race.
I ran a 6xmile workout a few months ago before I got injured and averaged 5:35 off a 2 minute 400m recovery. I was probably in around 1:20 shape then. But as others have said 4 minutes rest is too long for this workout.
JSrun wrote:
I ran a 6xmile workout a few months ago before I got injured and averaged 5:35 off a 2 minute 400m recovery. I was probably in around 1:20 shape then. But as others have said 4 minutes rest is too long for this workout.
Exactly. This is why I guessed 1:25.
sxsw wrote:
Half Marathon: Dec. 17th
Background: Recently got back into running consistently 20-30mpw about 2 months ago. Ran a 10k 2 weeks ago in 35:50.
Thanksgiving Day Workout: 1 mile warmup/cooldown 6x1 mile with 4 min. recovery.
5:45; 5:35; 5:34; 5:34; 5:33; 5:25
Went much better than I thought and pretty relaxed the whole time. What will I run Dec. 17th for this Half coming up?
125 is a slow guess . I ran 1:20 recently and if I could do 3 x mile at 5:34 I'd be surprised. 4 min rest or 2 min rest.
The complication is the very very low mileage he is running. If he were running 50-60 per week, I'd say 77 or so. but he ran a solid 10k.
But at 30 mpw...maybe 1:21.
1:18:27.3
tocquetoday wrote:
sxsw wrote:Half Marathon: Dec. 17th
Background: Recently got back into running consistently 20-30mpw about 2 months ago. Ran a 10k 2 weeks ago in 35:50.
Thanksgiving Day Workout: 1 mile warmup/cooldown 6x1 mile with 4 min. recovery.
5:45; 5:35; 5:34; 5:34; 5:33; 5:25
Went much better than I thought and pretty relaxed the whole time. What will I run Dec. 17th for this Half coming up?
125 is a slow guess . I ran 1:20 recently and if I could do 3 x mile at 5:34 I'd be surprised. 4 min rest or 2 min rest.
The complication is the very very low mileage he is running. If he were running 50-60 per week, I'd say 77 or so. but he ran a solid 10k.
But at 30 mpw...maybe 1:21.
True, my first thought was 1:20, but I decided to be conservative since the OP said nothing about the course. Throw in a hill or two, or a wind--which is common in winter--and you can add five minutes easily.
can you guys predict my HM time?
6 x 1 mile @5:52 w/~1:00 jog recovery
5 x 1 mile @5:42 w/~2:15 jog recovery
1:22:30
C Parker wrote:
can you guys predict my HM time?
6 x 1 mile @5:52 w/~1:00 jog recovery
5 x 1 mile @5:42 w/~2:15 jog recovery
1:19 on a flat course.
yeah I realized this half way through the workout that 4 mins was wayyyyy too long. I just wanted something I could ease my way back on to the track. Goal is anything under 1:20 for the half coming up. The course itself is supposedly really flat, in the city/downtown area, varying directions.
I was a mid 15:00s 5k guy back in college, so if anything its not like my body has never been in this kinda shape aerobically before. I have in the past couple years focused more on weights/lifting than running, but starting to find the passion back in running again. I'm back down to 160 (im 5'10") Like I said, former college runner here, so the distance doesn't scare me, though this will be my first 'race' at this long (I'm all ears on tips/suggestions for this race distance) Consistently run 13-16 mile runs every weekend back in college(2-3 years ago). I will try an 8 mile tempo at about 6min pace later this week and will report back here with how that goes. Long run tomorrow afternoon. (Dec. 1st)
sxsw wrote:
I was a mid 15:00s 5k guy back in college, so if anything its not like my body has never been in this kinda shape aerobically before. I have in the past couple years focused more on weights/lifting than running, but starting to find the passion back in running again. I'm back down to 160 (im 5'10") Like I said, former college runner here, so the distance doesn't scare me, though this will be my first 'race' at this long (I'm all ears on tips/suggestions for this race distance) Consistently run 13-16 mile runs every weekend back in college(2-3 years ago). I will try an 8 mile tempo at about 6min pace later this week and will report back here with how that goes. Long run tomorrow afternoon. (Dec. 1st)
So you feel you can go under 80min but you will do a 8mi tempo at 78min HM pace. That is not a tempo run, that is a 8mi race.
If you can do the 8mi @6min pace then you can run the race at that pace.
If you can do the following workout I think you are good to go for sub 80
go to the track and do 3 x 3200 with 800m recovery all as a continuous run with no stopping. You can change the times, I just used a race pace of 6:06/mi (79:55 pace). Basically RP hard efforts followed by 800 "float" @ 80% of RP
12:12
3:40
12:12
3:40
12:12
If you have run 35:50 off of 20-30 mpw for two months ... just be glad that you have such talent. That is pretty solid.
I would pace for sub-1:20 and be happy if you can get 1:19:59 as that is the only big, round number you will be threatening for a while. Don't be surprised if you fall below that. Two months and 20-30 is not a lot of time or mileage.
Well did my BIG long run before the Half. Will probably go run the full course next monday or so next week for last somewhat 'long run'.
7:35 average for the first 8 miles dropping pace (ran with a partner), then ran the last 7.5 at 6:53avg pace comfortably until the last 1.5 10mins or so. Had to dig deeper than I've had to since coming back. Havent felt like that at the end of the run since college.
As regards to my low mileage, I still lift about twice week, but i've always been somewhat of a china doll when I start flirting with higher mileage (anything above 60mpw). I figured since I'm just coming back I shouldn't really kill it for my first "training cycle". It did dawn upon me I could be building some nice base for an 800 later in the spring if I keep this up. Relatively slow PR of 2:02. I do have a couple of big road 10k's coming in the spring in my region that I would like to run pretty quick at too.
As far as the 3x2 mile workout, that workout was a staple during xc base training at my university, slightly different recovery though. I might give that a shot instead of the 8 mile tempo. I'll probably do that Friday, I'll report back then.
*note-I'm just trying to run when my schedule allows, I work full-time while also going back to school for my 2nd degree. Give me a break haha.
sxsw wrote:
As far as the 3x2 mile workout, that workout was a staple during xc base training at my university, slightly different recovery though. I might give that a shot instead of the 8 mile tempo. I'll probably do that Friday, I'll report back then.
fwiw, I agree that an 8 mile tempo at faster than goal pace is foolish for a workout, and more like a race effort.
3 x 2 mile is a good half marathon workout.
If you want a good peak workout, you might try this in place of one of your long runs: warmup, then do an 8 mile continuous run: 4 miles at 1:00/mile slower than goal pace, then 4 miles at goal pace. I've had good luck with this workout - the 4miles at goal pace felt a lot like the later miles in the race, and gave me confidence when I hit the mile 8-11 stretch that I could finish strong.
If you do that workout, give yourself at least one extra day of recovery, and don't do it any closer than 2 weeks out from your race.
this thread is a collection of bad training examples?!