Sub 1:10 Half Marathon Training

Based on your PRs and recent workouts, I think that is an aggressive but achievable goal. I don't love that you struggled so much with that last tempo effort, but it sounds like it was maybe just an off day. Also not sure why you were shooting for 5:30 pace on a 4 mile tempo run; is strikes me that you should be going a bit faster based on your other stuff. I get that it is still hot in Florida (I live in the Sunshine State too), but that still seems slow for your fitness and for someone shooting for 70 minutes at sub 5:20 pace in about 10 weeks.

I am in a very similar position - shooting to go sub 1:11 just about 3-4 weeks after your sub 1:10 attempt.

I haven't really dug into my training too deeply yet because of the heat, but time is getting short and the plan will generally involve:

- 2 workouts per week and a long run, with some weeks where the second workout is integrated into the long run.

- A heavy emphasis on tempo efforts, with a combination of 20 minute tempo runs at a Daniels' derived tempo pace, 30 minute tempo runs at 20 minute tempo pace +7 seconds, 35 minute tempo runs at 20 minute tempo pace +10 seconds. progression runs and longer cruise interval sessions (6 x 1 mile; 3-4 x 2 miles (each at 20 minute tempo pace -3 to 5 seconds).

- Only intermittent vo2max workouts (just enough to maintain some vo2max adaptation).

- Long runs of 15-16 miles, with a couple of 18 milers.

- Mixed long run/tempo sessions such as (1) 2 miles easy, 5 x 1 mile, 8-10 miles easy, (2) 2 miles easy. 4 x 1 mile at tempo, 6 miles easy, 15 minutes at tempo, 1-2 miles easy, (3) 2 easy, 4 x 2 miles at tempo, 6-8 miles easy.

One challenge that you have is that there are just not many SoFla guys for you to train with - maybe just a couple that I can think of. It would really help to have someone who could push you some.

@Smoove, thanks for the info! The weather has been killer here in SoFL, but thankfully the cooler months are approaching. I had some harder runs last week and I just wasn't rested enough due to work, which is why I probably bonked on the workout. I decided to do a 4 mile temp @ 5:30 pace because after I ran the 4:04 1,500, I told a few months off of no running and this was my 1st workout back. I figured I would progress the tempo down to race pace maybe targeting around 7 miles in about a month, but I might be too conservative in my approach. I would like to bump up the mileage too, maybe 75 mpw with 2 doubles and a 15 mile long run.

bump

With regard to tempo runs, one cannot stress enough that what matters on tempo runs is effort, not pace. 5:30 is a pretty fast tempo pace for someone of your current fitness, especially given the weather conditions you are currently dealing with. Yes, you need to be able to run 5:20 pace for 13.1 miles to meet your goal, but more importantly, you have to be able to run FAST AND RELAXED for 70 minutes.

To get to a point where you can run fast and relaxed for 70 minutes, you first have to be able to run fast and relaxed for 20-30 minutes. Trying to do tempo runs at a pace you're not currently ready for goes completely contrary to that goal. It's absolutely essential that you do your tempo runs at a manageable pace and let your growing fitness dictate what that pace is, rather than vice versa. Your next tempo run should probably be something like 30 minutes with no regard to pace. It will probably end up being something like 5:40-45. That's fine, even though it seems slow. Then maybe your next one will end up being 5:35-40 pace. And then after that, 5:30 pace. Etc.

Meanwhile, you also have to practice running at goal pace and slightly faster, in order to develop efficiency and confidence that that pace. You do that with intervals. Mostly long ones: my standby when I ran my PR of 69:10 was 6 x mile starting at about 5:10-15 pace, with 90 seconds rest (decreasing to 60 seconds rest as I got fitter over the course of a cycle). With these workouts you build your aerobic power and push your lactate threshold, but because you add the rest interval, you're able to stay relaxed while doing so. It's a different workout with a different purpose than the continuous tempo run, and you need to incorporate both.

Third, you need to do some work at faster than race pace in order to improve efficiency and make race pace more manageable. Things like VO2 max intervals - you already have this in your history with the 1K repeats.

Fourth, your long runs need to be productive. You have to use them to work on running hard while you're tired. Easy long runs are only good for preparing you for hard long runs. So alternate them, an easy LR with a hard one that includes something like 2M intervals at about marathon pace, a fast finish, and occasionally a long run done entirely at a FAST pace - for you, likely something like 14M starting around 6:10-20 and working down under 6 by the end.

Incorporating all of these elements will get you there. But you have to let the fitness come to you, and not force it. Doing your tempo runs at a set pace, instead of letting the pace increase gradually with your fitness, is forcing it.

Here's a sample four week block from my log. This was from 10 to 6 weeks out from my HM PR.

Week 1:

Monday - 6M tempo run. Average pace 5:42.

Tuesday - Easy double 8/5

Wednesday - easy double 10/5, strides

Thursday - 12 x 1 min on, 1 min off at 5k effort

Friday - easy run 10 miles

Saturday - easy double 9/6

Sunday - 18M easy long run, average pace 6:39

Week 2:

Monday - easy run 8 miles

Tuesday - easy double 10/5, strides

Wednesday - 6 x mile with 90 seconds rest, average 5:17

Thursday - easy double 9/5

Friday - easy double 10/6

Saturday - long run 16M including 3 x 2 miles at 5:51, 5:44, 5:39

Sunday - easy run 7 miles

Week 3:

Monday - easy double 10/5

Tuesday - 10x800 average 2:26

Wednesday - easy run 8 miles

Thursday - 6 mile tempo average pace 5:34

Friday - easy double 8/6

Saturday - easy run 10 miles

Sunday - easy long run 20 miles, average pace 6:43

Week 4:

Monday - easy run 6 miles

Tuesday - easy double 10/7

Wednesday - 6 x mile with 60 seconds rest, average 5:16

Thursday - easy double 8/7

Friday - easy run 10 miles

Saturday - long run w/ fast finish (18M with first 14 easy, last 4 progressing from 5:45 to 5:33)

Sunday - easy double 5/5

@ish lots of good information in your post, thanks! I’ll definitely keep the longer intervals in mind and mix up the structure of my long runs. Typically, my long run are just progressive runs. I’m planning to race a 5K in about 2 weeks, another 5K the 1st week of Nov, and a 10K for Turkey Trot to get race ready and see where I’m at. Ideally, I would be like 4 races before the half marathon, but any more than 3 might be squishing the races too close together at this point and would be better time spent on training.

Any other advice out there from sub 70min half marathoners or anyone that’s gotten close? I’ll be posting weekly updates until the race.

What part of South Florida? I’m close to your range in fitness maybe you can hook up with our training group.

@csfhjkbxsyjk I'm in the West Kendall area, but I landed a job recently in Ft. Lauderdale and will be moving 40mins north to Plantation in a couple of weeks. I'd definitely be willing to meet up anywhere in SoFL for long runs during the weekend.

I think that I agree with almost everything Ish has said. Let your fitness dictate the pace of your tempo, you need to be running relaxed to be at your best, but your longer runs need to be a little quicker.

I came close to running sub 1:10 a few weeks ago (1:10:35) with a 12 week training block. Here's some of the stuff i did (was actually shooting for 1:11:xx, Previous PR 1:12:40 from June this year)

4 weeks of 50-65mpw including:

10 x 1K (1:30 rest) 3:17/17/17/19/16/15/16/13/12/12

4 miles @ 5:28/mile

4.7 mile League Race (25:35, 5:25/mile)

8 x 1200m (1:30 rest) 3:56/58/58/56/56/53/51/49

15.5 Long Run with 50 minutes @ 5:57/mile

10K @ 5:29/mile

5/4/3/2/1:00 (1:00 rest) @ 4:50-5:20/mile

14-16 milers easy pace (7:00-7:30/mile)

6 weeks of 45-55 mpw including

Couple of 14-16 milers easy pace

5 x 1200m (2:00 rest) 3:56/46/46/45/46

15K super hilly race in 54:20

3 x 10K races (32:17, 32:48, 33:04) - last 2 were in about 25 degrees C weather (English)

5.2 miles @ 5:28/mile

5.1 miles undulating loop @ 5:30/mile

1 mile @ 5:31/mile + 6 x 1:00 on/off @ 4:50-5:00/mile (3 days before a 10K)

5.3 miles @ 5:36/mile (weren't feeling it OTD)

1600, 1200, 800, 400 (1600 float between reps) 5:09, 6:05, 3:46, 6:05, 2:25, 6:06, 68, 6:19

2 weeks out from race (45 mpw)

15 x 1:00 on/off @ 4:40-5:10/mile

4 miles @ 5:29/mile

11.5 miles 'Long Run'

20:00 @ 5:36/mile (5 days before)

Half Marathon Race (1:10:35)

I probably underestimated my own ability here, but i had a pretty injury plagued January - March (fastest 10K before the Half in June was 33:07 in April so I was planning my training around that time).

I think for the Half it's all about TEMPO, TEMPO, TEMPO! We're all different in terms of training, I never really did my long runs fast apart from that one you can see above and i raced a lot more in my 6 week 'specific block' than I normally would

Hope this helps and good luck!

Look up Ethan Clary. I think he still works at the Go Run store in West Kendall. He's the fastest local runner we have and a very good guy. Might be worth stopping by the store one day to get a few pointers.

Yeah, Ethan attended my alma mater (well after me) and is the one guy who I thought might be able to push OP some (he's actually a bit faster than OP).

There's also a group that trains up in Weston. OP mentioned moving up north in a few weeks. Look up guys like Spencer West and the Runners Depot racing team. Hope that helps.

That group up near Weston has a guy who just ran 2:32, so you may be able to hook up with him - he was one of the other people who I was thinking of as being a pretty good match.

The only other SoFla guy that I can think of is a masters guy who I have not seen much from lately - Ronnie Hollaise (spelling is probably wrong).

Anyone know if he is still at it?

By the way, this thread goes to show how ridiculously small the distance running community is in Florida. I live in Central Florida but still know of all of those guys in SoFla, and can identify most of the few guys down there who are on the same level as OP. Outside of Gainesville and Tallahassee, I suspect that between us, we could make a list of guys we know at that level and probably not miss many people.

Smoove wrote:

That group up near Weston has a guy who just ran 2:32, so you may be able to hook up with him - he was one of the other people who I was thinking of as being a pretty good match.

The only other SoFla guy that I can think of is a masters guy who I have not seen much from lately - Ronnie Hollaise (spelling is probably wrong).

Anyone know if he is still at it?

Ronnie Holassie is a legend around here. At the top of his game, he's unbeatable as far as local talent goes. He hasn't been seen as much in recent years. Age and injuries.

Smoove, the guy who just ran 2:32 is not from Weston. He's from Miami Beach.

There is one other guy who ran 2:31 (Daniel Martin) a couple years back and has been winning a few 5Ks in the 15 minute range recently and he's also from the beach/ North Miami area.

I have to admit that once we start talking about anything south of Osceola County, it is all the same to me.

I am the same age as Ronnie and for while I was half hoping, half fearing to match up against him in a race for a masters title. Vegas would certainly make him the favorite in that match up (if they cared about masters distance runners who are second or third tier runners; but I think it would have been a good race as our masters times were close enough to make it interesting.

And when I say second tier, I simply mean not Meb, Lagat, Abdi or Kevin Castille. No disrespect to Ronnie (himself an Olympian, I believe) intended.

The difference is Ronnie never took an extended break from running. He's been crushing it on the roads for well over a decade. At least 14 Corporate run titles and up to a few years ago if you didn't come ready to run sub-15:30 you had no chance of beating him. That was past age 40 too.

Yep. I ran 15:50 or under 10 times as a masters runner, including 15:29 on the roads at age 43 and 15:22 on the track at 42, which is why I kind of wanted a chance to race him. Like I said, he would and should be the favorite, but my times were such that I could give at least be a legitimate threat, and up until recently, there really just weren't many other masters runners in the state in that range.

It’s amazing how much you can drop in fitness after age 43