Workouts needed to run 1:11-1:12 half marathon

The same training it took for you to run 1:13. Listened to a Scott Fauble podcast post Boston marathon this year and he said his training leading up to it was no different from the training cycles he went 2:12.

Profile:

Ghost age 35-40 in France

time frame - 1990 - 1997

Race: Hyeres Half Marathon, South of France

Time achieved: 1:12.50

Typical training

Monday - 45 minutes steady run, around 7-8 minutes per mile

Tuesday - a.m. 40 minutes progressive run, with last 20 minutes at around 6 minutes per mile. p.m. 40 minutes steady run (around 7 minutes to 7.30 per mile).

Wednesday - 45 minutes steady run, around 7 minutes per mile

Thursday - a.m. 40 minutes steady, p.m. 35 minutes tempo run, with last 10 minutes around 3.30 per km (5.40 mile pace)

Friday - 45 minutes steady run.

Saturday - Fartlek on a hilly course - 45 minutes total.

Sunday - Long run - 1 hr 15 minutes to 1 hr 20 minutes.

No speedwork, but regular racing around twice a month. Typical track race times - at this stage in later career (not pbs) 3000 - 9.12 - 9.20, 5000 - 15.50 - 16.10, 10,000 - 32.50 -33.20.

My pbs for track (previously when running at Mansfield University, PA, under Coach Ed Winrow), 3000 - 8.57 (indoor, Rochester, N.Y. 1981), 3 miles (indoor) - 14.42 (Bucknell University, February 1981), 5000 outdoor - 15:17 - Wimbledon, London, England, August 1978), 10,000 - 32:22 (Crsytal Palace, London, October 1979), 10 miles outdoor - 51.20, Mansfield, PA, October 1980, 25 km - 1:24.05 - Millau, France - 1988, 20 miles road - 1:50.49 - Finchley '20' - Ruislip, London, 1978

Ghost in China

15x1000m in 3:20 with 2:00 rest

4x2 mile in ~10:50 with 2:00 rest

6 miles easy, 6 miles HM pace (very tough but it will prepare you)

3x5k at goal pace with 4:00 rest

Nsnslxjdj wrote:

15x1000m in 3:20 with 2:00 rest

4x2 mile in ~10:50 with 2:00 rest

6 miles easy, 6 miles HM pace (very tough but it will prepare you)

3x5k at goal pace with 4:00 rest

Agree roughly with these but think they are all slightly too hard.

4 x 3km in 10:00 with 1km easy jog recovery

10km tempo in 34:30

10 x 1km in 3:20-3:15 with 90s jog recovery

Wouldn't do any more than 5 miles continuous HM pace

That should be good for 1:10-1:12

If you can run 5-6 miles at half pace straight up alone you are definitely ready/your goal is too soft.

I think the recovery on most of your suggested workouts is on the very generous side. I have run 1:11:04 to 1:11:11 three times as a masters runner. These were my quality sessions in the 12 weeks leading up to the 1:11:04, starting 12 weeks out (excluding long runs):

2 mi up; 5k (16:36.7)/3k (9:55.3)/2k (6:32.5) at tempo pace w/3:00, 2:00 rest

8 miles in the hills with 6 x :20 hill sprints

2 mi up; 5 x 1000 at 3:05.0 avg (3.1, 4.7, 5.1, 7.1, 5.2) w/3:00 mostly active rest; 2 mi down

2 up; 3 x 2 miles at tempo pace (10:32-10:33); 2 down

1.25 up; 7 x 1600 at tempo pace (5:23.2, :20.2, 19.5, 16.7, 17.7, 20.4, 17.4); .75 down

10 miles with 20 minutes of tempo in the middle (5:30)

Turkey Trot (15:41)

2 up; 4 x 1200 at 4:00 avg w/:50 rest; 1.25 down

Half Marathon: 1:11:10

2 up; 3 x 3200 (10:29, 10:29, 10:46) (windy); 7.5 easy

2 up; 5 x 1000 @ 3:05, 3:05, 3:08, 3:11, 3:09) with 3:00 rest; 1.5 down

4 x 1200 @ (3:43.5, 3:41.1, 3:42.7, 3:38.9) w/2:16, 2:27, 3:11 rest

1.5 up; 4 x 1600 w/1:00 rest (5:09, 5:13, 5:19, 5:19); 10.5 easy

Long run/progression/tempo combo

6 x 800 (2:28.8) avg w/2:00 walking rest

2.5 up; 5 x 1000 (3:08 avg) w/2:45 active rest (400 jog); 1.5 down

Moderate progression

4 x 1200 @ 3:59-4:00 w/1:00 rest

Houston Half Marathon 1:11:04

All of the workouts with intervals of 1600m or more were done with 1:00 of recovery per mile of interval length

Just contact JS and he coach you to a sub 1:10. He is the coach GOAT on all lips!

I have a coach and I’m confident he can take me to 1:11-1:12 and eventually faster.

xperirunner wrote:

I have a coach and I’m confident he can take me to 1:11-1:12 and eventually faster.

Then, why did you ask for advice???

It doesn’t hurt to ask and get other people’s perspective... I was trying to see what 1:11-1:12 people did.

Lose 3 lbs

xperirunner wrote:

It doesn’t hurt to ask and get other people’s perspective... I was trying to see what 1:11-1:12 people did.

But then you are not confident with your coach .

It’s not like I’m gonna do the workouts described on here.

xperirunner wrote:

It’s not like I’m gonna do the workouts described on here.

So, then tell us what`s wrong with for example Smooves workouts?

Not gonna do any of the workouts on here? Feel like the 3 x 2, mile repeats, tempos, etc., should all be a part of a half marathon training plan. Smh.

I think what’s happening here is that he is saying that he will do those workouts prescribed by his coach and that he wasn’t asking for the purpose of emulating the workouts that people described, but was really just curious about what others have done. I’m guessing that, in part, he wants to be able to compare his fitness as evidenced by his workouts against the fitness demonstrated by the workouts others have done while in 1:11 shape.

Thank you.

Smoove wrote:

I think what’s happening here is that he is saying that he will do those workouts prescribed by his coach and that he wasn’t asking for the purpose of emulating the workouts that people described, but was really just curious about what others have done. I’m guessing that, in part, he wants to be able to compare his fitness as evidenced by his workouts against the fitness demonstrated by the workouts others have done while in 1:11 shape.

Seriously Smoove, you're one of the most level-headed people I've seen on LetsRun. Everyone was getting all unnecessarily angry about this guy being curious and not taking people's advice, and you clearly explain what he's going for. Refreshing to see!