sub 80 half and 35min 10k possible?

well honestly sub 80 would be a stretch for you unless you really respond well to more miles.

So run more, but change your workouts - instead of 20 minute tempos, go a little slower and do 40 minute tempos. You can probably find a table Jack Daniels put together for longer tempos.

it's all about volume - repeat 800s...are helpful but not enough. Things like 3 x 2 miles will be more useful.

Hey, thanks for your feedback,

Yea I was thinking of adding 2 x 2 mile repeats instead of tempo run every other week.

Has anyone achieved these targets? What training worked for you?

for a half marathon PR get familiar with 8-10 mile tempos

That big of a jump shouldn't be a six month kind of goal. Dropping your 10K by 2+ minutes is no joke.

I have not ran a 10k in awhile but last spring I was running 37 min 10ks, and 1:21 halfs. There was 2 things I changed to my training that helped me and might help you as well. I lengthened my long runs from 12 miles to 17 miles.. I also added hill workouts almost every week with an interval workout I dropped my half to 1:17 and my 5k to high 16s.

And to answer your question, within a couple of months I think you can reach your goals if you work hard :-)

I ran 35:20 and 1:19 a few years ago. My training consisted of 8 miles on sunday at a little under 7 minute pace. On tuesday, I would warm up 3 miles and do a 5 mile tempo followed by 2 mile cool down. After a few weeks my tempo was at 6:00 pace. Thursday I would do 200, 400, or 800. 3 mile warmup, 5 miles during the repeats and 2 mile cool down. Saturday was a race from 5k to 10k. I started in the 18:30s and got down to around 17 minutes. The other days I trained on the eliptical.

By the end of the summer I was skipping the 8 miler and just running 3 days a week.

Hey guys, thanks very much for advice and tips, I know it will be tough, but willing to work hard!

I think the half under 1:20 is much easier to achieve for you. I know a lot of guys running in the 1:16 range who never broke 35 min. Of course they should the able to do it. And believe me they had enough speed but in my opinion the 10 k is harder especially when running on a track. I broke 1:19 and never ran faster than 36 min. I didn't even break 37 min one month before running 1:18 (ok I was fighting sidestiches).

Try to run about 60-70 miles every week with a hilly long run of 13-15 miles and you run sub 1:20 in a few months.

The sub 80 half is easier than a 35 min 10K. Unless 35:59 counts as a 35 min 10K.

I ran a 1:19:50 half, but could only manage a 36:25 10K.

You're a lot younger than I was when I ran these times. You're also more talented. I think you'll do it.

Hill repeats always seemed to work best for me.

Back in the day, when I was a bit younger than you (19-20) I did this:

Summer: 30-50 mpw, with some breaks due to injury and travel, so in 12 weeks probably ran 8 or 9. 5K 17:50

Fall: 50-70 mpw (XC training, very old school with lots of interval training and frequent racing). 10K 37:00, 8K mid-high 27s (twice), but usually in the 28-29 min range.

Winter/Spring: 50-70 mpw (higher in the winter, lower during spring track): 16:15 5k, 9 mile race at low 55 min range.

Summer: 70-80 mpw 33 min 10K, 27:00 XC 5 mi, no long races but did weekly 8-10 mile runs at 5:40-6:00 pace.

Suggestion would be to build up mileage gradually and hold it there (but with recovery weeks built in). Alternate shorter tempos (20 min at threshold) with longer tempos (30-40 min at slower than threshold), and add in some fartlek/strides here and there. Go for it and see where you are in 6 months.

Hills are pretty amazing aren't they? I think that if you feel good and strong on long runs and you can run low 36s you should be good to go. My 10k pb is 35:37 and I would split low 36s in my sub 1:20 halfs on route. Even 36:30 I would still say you could go under 1:20!

Hill repeats sound good!

Could u add these to the end of 'easy' runs, or would this be too much in a 45mpw including a tempo run, 2 min intervals and a long run?

or maybe add them to a easy run once every two weeks.

big thumbs up for support!

We used to do 3-4 miles easy, then 10-12 150 yard hill repeats, then 3 more miles easy. The hill started off fairly flat then gradually got steeper.

Quarters on the track were my favorite workout, but hills seemed to be more beneficial.

Can't forget the long run though. We usually ran 16-18 miles at 7:45 pace.

scotth26 wrote:... I know it will be tough, but willing to work hard!

This is not consistent with your first post. If you are serious about working hard, start running more sooner. Aiming to peak at 45 mpw is the opposite of "willing to work hard"

45 m/ wk is enough as long as you do one quality long run most weeks. Long runs of 90 plus mins with some sort of pace are absolutely essential if you wan to hold pace for a half marathon.

I would alternate your long run day every other week with one being 90 min long run making sure to run the 40-70 min portion at sub 6:20 pace. Next week run 10 miles with last 4 miles at half-mar race pace. Cycle and repeat. If you have a 10 k coming up you can switch the 10 miler to last 3 miles at 10k pace.

I never understood the concept of 2 mile intervals for rec/ age group road runners . I ran a few 3x2 mile repeats in college cross at goal 8k pace (ie sub 10) and they were physically draining and mentally grueling, even with a group of ten similarly trained guys. I can't imagine trying that workout by myself.

If the point is to replicate an 8-10k race, I don't think they do that great of a job. I hit the times but felt like I had just raced 3 separate 2 mile races. Didn't get any rhythm. My experience, open to education from other posters.

Personally, I think 10 by 800 or 1000 at 10 k pace with short rest (at or less than 90 secs) is a better mechanical efficiency/ pacing workout, more manageable, and more likely to result in mental boost.

Good luck. And yes I have hit your goal times in my late 20 early 30s off of 30-40 m/wk training. ( I had faster hs/ college prs but nothing remarkable). I did the long runs though and they pulled me through 1:19 flat half mar and 27:30 5 mile.