If you had to do the same two workouts every week for 1/2 marathon training, what would they be?
I'll add variety, but I'm looking for two staples for my routine. I only run 4 days a week due to work and family (new baby) and average about 28 miles a week. Ran my first half marathon a couple weeks ago and time was 1:42 but know I could improve with more appropriately tailored workouts.
For me...
An 11 mile hilly long run
And
A 45 minute fartlek run
Thanks, I realize every runner is different I'm not looking to take the exact two workouts and replicate them I'm more looking for a framework to build specific workouts that work for me.
I should clarify that I already assume my other two runs will be a long run and another easy day of 6-7 miles.
1. Tempo at HM pace, start at 25min and increase the duration for progression.
2. Intervals at faster than HM pace. E.g. 5xhalf mile, progress distance and/or pace.
My staple indicators for a HM are 5x1.5mile at goal pace three weeks out and a 7-miler at goal pace two weeks out.
tempo tempo tempo
HalfMarathonRookie wrote:
If you had to do the same two workouts every week for 1/2 marathon training, what would they be?
I'll add variety, but I'm looking for two staples for my routine. I only run 4 days a week due to work and family (new baby) and average about 28 miles a week. Ran my first half marathon a couple weeks ago and time was 1:42 but know I could improve with more appropriately tailored workouts.
1) 1 minute on/1 minute off - see if you can do 40 minutes now and build to 60 minutes if it goes well. That's an Iten special, I understand. It has become one of my favorite workouts - builds confidence when you see how fast your overall pace is.
2) 3 x 2 miles at HM pace. Maybe 4 x 2 miles if 3 is too easy. That will get you comfy at HM pace.
A tempo/ Fartlek day, and an intervals day.
the tempo or fartlek would be at or around race pace and the intervals are a bit faster like 10K pace.
This is very loose and you can adapt it to anything and really is the basis for all distance training.
I would do one workout at or slightly faster than half pace like 6xmile with 1-2:00 rest or longer if you can handle it with 100s or 150s or 200s after ex 8x200(200m jog) and the other a hill workout starting with shorter hills and extending the length every week or two with only 1-2miles of volume running up hill. I would take that long run and make it hard like a progression run starting east and hitting half pace by the final mile or run the first half easy and tempo the second half back at MP to half pace.