Hi all,
I am running a half in about 3 weeks (Sep 9). Any key recommendations for workouts this week and next week? I was thinking of doing 3X5K at half marathon pace this week and maybe do some tempo (starting a bit more than half marathon pace and increasing the pace progressively every km and end up at 5K pace the last 2-3 Kms... for a total of maybe 10-15K).
cheers,
S.
What's your goal HM time?
5x18 obv
Depends on your mileage and goal time. But...
6m at goal pace (unrested) is a good indicator 3 weeks out.
3 x 5k could work at HMP pace could work. The caveat here is 9m at HMP is a lot and you don't want to leave your race in training. You don't get a break in the race, and with only 3 weeks to go I think a 5-6m race pace run would serve you better.
A 13m run where you run the last 4m at goal pace is a decent option too.
on the same path wrote:
Hi all,
I am running a half in about 3 weeks (Sep 9). Any key recommendations for workouts this week and next week? I was thinking of doing 3X5K at half marathon pace this week and maybe do some tempo (starting a bit more than half marathon pace and increasing the pace progressively every km and end up at 5K pace the last 2-3 Kms... for a total of maybe 10-15K).
cheers,
S.
3 weeks out you should be able to get 2 long runs in, and no long run in the last week.
I wouldn't do 3x5ks, too demanding if you ask me. I would do some 5x3min intervals at 5k-10k pace, with 3 min rest or 3 min jog in between.
I would also do a 10 mile tempo( in the first 2 weeks leading up to the race), with 3 miles at easy pace and 6-7 miles at tempo.
Also, Keep the speed sharp up until 3 days before the race. So make sure you do 6-7 strides after each workout, and do 6 x800m at 5k pace in each week leading up to the race, as long as you do it 2-3 days before the race. You will benefit from it.
good luck.
I don't know much but I think 3x5k is way to much. I would do 3x2miles each week before the race but not the race week. Those 3x2s whipped me into shape (before I employed a terrible pace strategy in the half and blew up)
17 miles with miles 1-14 easy, 15 and 16 at marathon pace, and mile 17 very hard--5K effort, or 5-10 secs faster than goal pace.
Runrincerepeat wrote:
I don't know much but I think 3x5k is way to much. I would do 3x2miles each week before the race but not the race week. Those 3x2s whipped me into shape (before I employed a terrible pace strategy in the half and blew up)
Yes: 3 x 2 mile progressive tempos. Very good workout.
To quote Malmo, either:
60 minutes of 5 minutes hard and 5 minutes easy
or
60 minutes of 10 minutes hard and 10 minutes easy
3 weeks out try this one on the track or road 10k of total running
3 miles at 1/2 marathon pace (threshold)
1 mile at comfortable pace but not a jog
2 miles at 10k pace
400m at comfortable pace
Did this workout often. Preferred doing it on the track as back in the day no garmin data. In good 1/2 shape in 33's for 10k in 1:04 shape did 31 mins for 10k with splits roughly
3 miles or 12 laps on track in 14:35
1 mile 6 minutes
2 miles in roughly 9:30
400m in 90 seconds
good luck hope it goes well for you
Thanks for the nice tips!
Some more details:
my half PR is 1:26:19 (which was set 3 months ago) (that is 4:05/km or 6:35/mile pace)
my 5K PR is 18:45 set last year (on the track). I think right now I maybe able to do around 19:00 flat on the road (3:48/km or 6:07/mile)
Ah, forgot to add, I want at least to PR, and ideally do low 1:25 or maybe even sub 1:25 (so improving around 3 sec per km or 5 sec per mile compared to my last half in May)
So what I would do if you is 3 miles at 4:00/05 pace then 1 mile in 4:30k pace then last 2 miles at roughly 3:50-355k pace. Sorry to talk in K pace but i go btween as i am american coaching in Aus. This session is tough but will give you confidence! Another great session is classic aussie session is 8x400w/200 float. 400's at 5k pace 200's just slower than thrshold.
coahc wrote:
So what I would do if you is 3 miles at 4:00/05 pace then 1 mile in 4:30k pace then last 2 miles at roughly 3:50-355k pace. Sorry to talk in K pace but i go btween as i am american coaching in Aus. This session is tough but will give you confidence! Another great session is classic aussie session is 8x400w/200 float. 400's at 5k pace 200's just slower than thrshold.
Thanks! Yup, that sounds tough indeed, but would be fun to try indeed.
Any idea whether it is better to try this this week or next week? I already did some 5mile tempo at around 6:40 per mile pace, i.e. 4:10 per km pace this morning. Maybe that was not that helpful because it was not very long and the pace was below my target half marathon pace?
try the 8x400 w/200 float workout. Athletes love it very tough made famous by Aussie World Marathon Champ Rob DeCastella! 12 laps on the track would guess you will run 18:40 which is roughly around your 5k pb! try the other session next week about 12 days out that way you have plenty time to recover.
Thanks coahc!
I found this googling because I was not sure what you meant by "float"
http://running.competitor.com/2015/02/training/workout-of-the-week-deeks-quarters_12386
Will try it out on Friday and report back!