1h19 Halfmarathon, looking for some advice to improve my time

Are you Scandinavian?

French, but I am from Normandy so I probably have some scandinavian blood

Your training schedule is good. But you should increase your long run to 20km this week, then gradually up to 30km. 16km is not a "long run" if you are training for a half marathon.

What he said. Longer long run, higher weekly mileage, longer tempo run (30+ minutes at a more moderate pace), and longer intervals (like 3 x 3000). I wish I had your talent.

More miles, more tempo runs.

Actually I was training for a 10k race when I was doing this mileage, for some reasons I couldn't run this race, so I went to a HM 2 weeks and I really loved running the distance.

Thanks to everyone for your replies, I'll try to increase my weekly mileage, and focuse more on tempo and long run.

Another question, is the 400m x 12 workout on the track usefull for the 10k? For the following weeks I want to race some 10k, I have an upcoming race on sunday, a small 10k race near my home I'll try to break the 35 minutes mark.

Smarter pacing.

Hi there, I ran a 10k race yesterday, those last few weeks I follow the advice on this post and it helps me a lot, I ran consistently around 55miles per week the last month tanks a lot let s run this site he s very good for training advice.

I ran my 10k in 34.19, it was REALLY windy and the race wasn t fast at all. I am very happy with my time, now I would like to break 34min for 10k, I am a bit confused with interval training, I don t really know how to train on the track. I mean I don t know which speed I should follow on 400m and for how long if someone could share a good fast track workout I would welcome it.

Napoleonn wrote:

Hi there, I ran a 10k race yesterday, those last few weeks I follow the advice on this post and it helps me a lot, I ran consistently around 55miles per week the last month tanks a lot let s run this site he s very good for training advice.

I ran my 10k in 34.19, it was REALLY windy and the race wasn t fast at all. I am very happy with my time, now I would like to break 34min for 10k, I am a bit confused with interval training, I don t really know how to train on the track. I mean I don t know which speed I should follow on 400m and for how long if someone could share a good fast track workout I would welcome it.

Nice improvement. If you just ran 34:19 for 10k you could do a more aerobic based "speed" workout such as:

12 x 400m @ 79 with 200m jog recovery

If you are looking to run a nice 5k and focus more on speed, maybe more like:

12 x 400m @ 75 with 400m recovery jog or 2:00 standing recovery

If your goal is still to improve upon your half marathon time, also consider workouts such as:

6-8 miles alternating between 5:55 and 6:25

5 x 1.5 miles @ 6:00 pace

8 x 800m @ 2:55 with 400m jog recovery, followed by 4 x 400m at 1:20 with 1:00 recovery

Gbohannon wrote:

If your goal is still to improve upon your half marathon time, also consider workouts such as:

6-8 miles alternating between 5:55 and 6:25

5 x 1.5 miles @ 6:00 pace

8 x 800m @ 2:55 with 400m jog recovery, followed by 4 x 400m at 1:20 with 1:00 recovery

Correction: should be 8 x 800m @ 2:45

Also 3:00-4:00 easy jog rest between the 1.5 mile intervals

Try reading the thread on the top of the forum that has training info, injury info, nutrition info and other stuff

For the moment I want to gain speed but I definetly want to run another halfmarathon before the end of the year.

Tanks a lot for this workout, I ll try to do it next week, another question: right know I am used to do one interval per week, usually 5 x 1000 10 sec faster than my 10k pace, or 3 x 2000 5 sec faster than my 10k pace, is it safe to keep this workout and add the track stuff or should I just keep doing (so getting rid of the longer interval training and doing the track workout) one interval per week? I am working as a waiter for the whole sumer so I have to stay injury free.