lemme know
lemme know
I would try to hold that pace for a half, but who really knows, go out and race!
Did a similar workout leading up to a full last year as part of a several month buildup. The race didn't go as planned. But based on the training cycle, previous races and HR data, I would have been fully confident to try and run the pace of that workout for a half.
But I'd ask the question, could you have run at least two more?
You can run that pace at least for a half.
Well, that is a pretty darn good half marathon workout. I'd certainly target 5:55 for your next half marathon. My toughest workout has always been 5x 2 miles at half marathon pace with a 400 (2 min) jog between reps. So if you can do 10x 1 mile with 1 min, I'd say you are ready for that pace.
which part was 5:55 pace, the mile on or the minute off? and how fast was the other part?
assuming you did the miles at 5:55 and the 1min offs at 8-9min pace, I'd guess you couldn't hold 5:55s for a half. probably sub-80 should be the goal
Great workout!
Prediction:
1:16:00 to 1:17:30. Maybe even faster! Good luck!
thanks for the feedback. i did each mile on 7 minutes (ie. 5:55 mile + 1:05 rest), probably couldn't have done two more, but i did drop down to 5:51, 5:44, and 5:41 in the last three. original goal was 1:20, new goal might be 1:18
not a workout that i have ever heard of before! Try this one next time 3 miles threshold 1 mile recovery but still steady/ 2 miles faster than threshold then 1 lap recovery. 10k total for you 3 miles at 6 min pace one mile recovery at 7 minute pace then 2 miles at 5:45 pace with recovery 400m at 7 min pace. That will tell you if you are ready for sub 6 min pace for 1/2.
CNCXC89 wrote:
not a workout that i have ever heard of before! Try this one next time 3 miles threshold 1 mile recovery but still steady/ 2 miles faster than threshold then 1 lap recovery. 10k total for you 3 miles at 6 min pace one mile recovery at 7 minute pace then 2 miles at 5:45 pace with recovery 400m at 7 min pace. That will tell you if you are ready for sub 6 min pace for 1/2.
Your strategy is good and definitely points to a sub 6 minute pace for the half, in fact around 5'50". That said, it tends to prepare the runner not just for the half but also for the full marathon. The Op's workouts is sufficient up to half and enables the runner to run a sub 1:18/
As a runner/coach I think 10x1 mile is something that I have never come across. The above workout in the day for me would start out early season in the mid 33's for 10k and at prime low 31's. You are right preparing for marathon but actually is a better 1/2 or 15k workout which resulted in 45:30 and 1:05's.
1:19:30 I think, hope you can dip into 1:18 as well.
If you don't run under 1:18 you're not really trying.
I could barely manage 6x1mile with 2 minutes rest when I ran 1:18:
if you felt comfortable the last few and weren't racing, i think you should go for 5:55-6:00 pace. the last few you did were quicker, which is a good sign.i did 8 x mile with 60 secs rest 6 weeks out from a HM race this fall and ran slightly slower, but felt relatively strong at the end of the race.i started slower than goal pace and ended faster for the writ (5:40/37/36/35/35/34/31/26) which builds confidence and allows you to not feel terrible early on. by the last one, i wanted to run it at 5:15, but held back. good feeling. also a good feeling to have control each rep and be able to adjust to slightly fasteri ended up hitting 5:35-36 pace in the race and feel confident i did all of the HM specific workouts very well (also did 4 x 2-mile with 2 mins rest at goal HM pace, 5:34) , but my 5k paced stuff was lacking. i should have done a few more wrkts or fartleks like 6-8 x 800m/1000m or 8 x 2 mins @ 5k pace every other week. i guess you could call it speed endurance or something, but the faster stuff helps a lot more than you'd think for the half in my experience
ravioli wrote:
lemme know
race day magic wrote:
If you don't run under 1:18 you're not really trying.
I could barely manage 6x1mile with 2 minutes rest when I ran 1:18:
Depends on how you're building up to a workout like 10xmile. In my training cycle it was the sole focus of my threshold work. I didn't do many continuous threshold runs, rather I broke it up with 3x2mile, or 8xmile, all the way up to 12xmile. All with short rest. It's amazing how you can build up to a crazy workout if similar training is incorporated every week.
minong wrote:
race day magic wrote:If you don't run under 1:18 you're not really trying.
I could barely manage 6x1mile with 2 minutes rest when I ran 1:18:
Depends on how you're building up to a workout like 10xmile. In my training cycle it was the sole focus of my threshold work. I didn't do many continuous threshold runs, rather I broke it up with 3x2mile, or 8xmile, all the way up to 12xmile. All with short rest. It's amazing how you can build up to a crazy workout if similar training is incorporated every week.
I am only talking about what the workout indicates. The workout shouldn't indicate different ability levels if the same effort was used.