HM Training

runner35 wrote:

Two questions on half marathon preparation for the next 3 weeks with final week after that as taper.

1) Are mile repeats a good idea to prepare the body for faster pace so HM pace feels easier on day?

Yes.

runner35 wrote:

Are 6 x 1 mile repeats a typical workout for half marathon preparation? Run at 10k pace?

Yes.

runner35 wrote:

3 minute rest?

Sure, 1-3 minutes, 2 is most common. Depends how hard you want it to be.

runner35 wrote:

2) A tempo run and a long run are my two other planned quality workouts.

Tempo run = 5 easy mile, 6 Tempo pace miles using threshold pace per Daniels calculator

Long run = 16-18 miles

That's not a question.

Question 2 is are the two workouts good for HM. Looking for feedback really? Anything I should change.

Thanks

If you are using Daniels' standard tempo pace, and not adjusting it to reflect the fact that you are going to be running for 30-35 minutes instead of 20 minutes (which is what his standard tempo pace is intended to be used for), then that 6 mile run at tempo pace will be soul-crushing. You should slow that down by about :10-:12 second per mile.

I know the general training guide is that tempo should be between 20-40 minutes. But was not aware of the adjustments.

So 20 minutes is the threshold per the calculator?

30 minutes steady tempo is threshold plus 10 seconds

40 minutes steady tempo is threshold plus 20 seconds

Is that correct?

Thanks

The difference between 20 minute, 30 minute and 40 minute tempo pace varies a little depending on your fitness.

For someone whose VDOT is 50, they would add :09 per mile for a 30:00 tempo effort, and :14 per mile for a 40 minute effort per Daniels.

For someone whose VDOT is 60, they would add :07 per mile for a 30:00 tempo effort, and :12 per mile for a 40 minute effort per Daniels.

For someone whose VDOT is 70, they would add :06 per mile for a 30:00 tempo effort, and :10 per mile for a 40 minute effort per Daniels.

All of this comes from Table 7.1 on page 114 of the 2nd edition of Daniels' Running Formula.

thank you Smoove. I have 3rd edition now and will check it out.

what do you think of the mile repeats as a quality workout in the final month or so?

I am pretty sure he took that table out when he went from the 2nd edition to the 3rd, unfortunately.

I think the miles make sense, although 6 is probably more than I would do, and I bet you could manage 5 on just maybe as little as 2:00 rest to get a last bit of threshold adaptation in. But it is just enough stress to maybe do that one three weeks out. If I were in your shoes, I would have the last couple of weeks be a combination of short, fast reps (being sure not to leave your race on the track by going all out for some 200s or 400s - just do them hard enough to feel streamlined and fast) and tempo paced work, with one workout at half marathon pace just to try to get a sense of what that pace feels like.

I don't think 6 x 1mi is a bad HM workout, but I think 3 x 2mi is better.

reality czech wrote:

I don't think 6 x 1mi is a bad HM workout, but I think 3 x 2mi is better.

It would be too intense at true 10k pace.

ok thanks. 3 work weeks and an easy week of the race.

so I'll aim to get in the following over 3 weeks;

two tempo 6 milers. with 5 easy.

6 x 1 miles @ 10k pace

1 HM pace run. 8 miles @ target pace ok smoove?

2 interval workouts 10 x 400s @ 5k pace with how much rest?

3 long runs. 2 with 5 miles fast finish @ target pace.

how does that seem

Smoove wrote:

I am pretty sure he took that table out when he went from the 2nd edition to the 3rd, unfortunately.

I think the miles make sense, although 6 is probably more than I would do, and I bet you could manage 5 on just maybe as little as 2:00 rest to get a last bit of threshold adaptation in. But it is just enough stress to maybe do that one three weeks out. If I were in your shoes, I would have the last couple of weeks be a combination of short, fast reps (being sure not to leave your race on the track by going all out for some 200s or 400s - just do them hard enough to feel streamlined and fast) and tempo paced work, with one workout at half marathon pace just to try to get a sense of what that pace feels like.

Agreed, 6 x 1 mile is tough at 10k pace. I mistakenly assumed it was HM pace, in which case 1-2 minutes would be enough rest. Disregard my post.