*UPDATE* 2016
Thanks for the advice from the above last year, applied bits and pieces of it over the last six months or so and....
Yesterday at the Great North Run I went 1:14:21, after battling injuries earlier in the year. So, 1:38 half marathon to 1:14 in 4 years! So stoked!
Great weather on race day, no winds, although the course was not as easier as I'd thought.
And a great race up front, nice to see Ritz battling Mo to the line!
Sub Max wrote:
*UPDATE* 2016
Thanks for the advice from the above last year, applied bits and pieces of it over the last six months or so and....
Yesterday at the Great North Run I went 1:14:21, after battling injuries earlier in the year. So, 1:38 half marathon to 1:14 in 4 years! So stoked!
Great weather on race day, no winds, although the course was not as easier as I'd thought.
And a great race up front, nice to see Ritz battling Mo to the line!
Awesome! Great to see your hard work paying off!!
10k in 35:11
And 10k spit in HM 35:48
Thats pretty close.
I have broken 16 min 5k and just thinking of running 75min HM.
I think this guy is either lying or has bad speed but super endurance.
I found that if you can do repeat 800m to 1600m x 5 intervals, a hard tempo run of 8 to 12 miles and a long run of 13 to 15 miles each week, you can reach your potential in the half marathon. From the way you’ve described your training you don’t yet seem to have enough running at or faster than your target race pace. I would not obsess about reducing your 5k or 10k PRs as some are suggesting though. Some runners can hold a fast pace for a long time. My 5k pr on the road is 16:30 and my 25k pr is a 17:00 pace. By running faster than your target pace there are subtle physiological changes that improve your efficiency. Agree with the group suggestion, running intervals alone is not easy. As you add faster workouts make sure your slower, recovery days are slower. That actually may be more important than adding quality because injury sets us all back
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