When to start workouts?

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I like your idea of adding fartleks every now and then. You're on the right path with your training though with the goal of being fit first and then adding workouts.

What matters most for a guy running a half marathon really is your every day training pace. What does that look like right now?

It ranges on how I feel, but normally between 6:50-7:00. I have some days that are a little faster. I have structed my weeks so that I basically have a shakeout on Sundays. Those runs are normally in the 7:20 range. I feel good at this pace, but as I build mileage and cumalative fatigue starts to be more of an issue I will need to start paying more attention to recovery.

I was thinking of starting fartleks either next week (goal 45 miles) or the following week (goal 50 miles). I didn't know if it would be more benefitial to built up to the mileage that I plan on running consistently before adding workouts, or if I can incorporate them as I continue to build.

Some of the workouts I have planned for the winter are 3x3 mile at current fitness HM pace, 4-6 mile tempos, 1x1m 1x2m 1x3m. What are some more bread and butter workouts that you all like to do? I've tried to keep the mileage and workouts low and realistic.

Great workouts for the half?

1. A classic. Two-three weeks prior to race: 10x1000m at HM race pace or just a touch under with 200m jog recovery; continuous running.

2. A personal favorite. 5k at HM pace to local track; slow recovery jog; 6 x 800m on track, starting a little under HM pace and getting closer to 2-mile-race pace.

3. A quirky but fun one. 6-8 miles at a comfortable pace to local track; 3200m at HM race pace; 2400m at just under HM pace; 1600m a little quicker; 800m a little quicker; 400m hard.

I've run just a bit slower than your goal time in my "career," and these are all workouts have been a part of my build-up. Good luck in your training.

Sorry, HobbitJ; I see you were asking for bread-and-butter winter workouts, which these most definitely are not. I think your ideas for fartleks and unmeasured intervals sounds good.

TKTKTK wrote:

Great workouts for the half?

1. A classic. Two-three weeks prior to race: 10x1000m at HM race pace or just a touch under with 200m jog recovery; continuous running.

2. A personal favorite. 5k at HM pace to local track; slow recovery jog; 6 x 800m on track, starting a little under HM pace and getting closer to 2-mile-race pace.

3. A quirky but fun one. 6-8 miles at a comfortable pace to local track; 3200m at HM race pace; 2400m at just under HM pace; 1600m a little quicker; 800m a little quicker; 400m hard.

I've run just a bit slower than your goal time in my "career," and these are all workouts have been a part of my build-up. Good luck in your training.

Thank you for the workouts. I will definitely take them into consideration in the spring. This is the first time I have really been out of shape and working my way back since high school and first time attempting self coaching so I really appreciate the help.

Is it realistic to think I could run sub 70 off 55-60 mpw? In college I was decent (1500-3:53, 3000 - 8:31, 5000 - 15:07) I would like to break 15 at some point still, but I figure that is a long shot.

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