how to turn recent half into decent full?

Training Advice/Discussion

4 years ago 10/14/2019 1:05pm EDT

Ran a 1:22 half last week off seven weeks of focused training, averaging 70 mpw, max 84.

Goal marathon is now 6 weeks away and McMillan is suggesting low 2:50s is possible.

My weeks have generally been mostly easy miles (including doubles) plus one speed workout, one steady state and one long run.

Workouts are stuff like 3x2 @6:10, 6x1 @6:00

Steady state has gone from 8 to 11 at 6:27

Long runs have generally been easy 19-22 miles, although I did slip in 18 @MP three weeks before the half, just to see.

My plan for the next five weeks is to do more of the same:

-do the workouts a little faster, maybe add a mile repeat.

-increase the steady state up to 13

-start structuring the long run so it's 10 easy, then 12 @MP, something like that.

Will this work? Any obvious improvements?

4 years ago 10/14/2019 1:46pm EDT

re: will this work

Do similar stuff but more mileage/longer workouts. You can slightly decrease the intensity of the workouts if you feel it's needed. The next three weeks should be your biggest mileage.

4 years ago 10/14/2019 2:24pm EDT

re: will this work

will this work wrote:
Ran a 1:22 half last week off seven weeks of focused training, averaging 70 mpw, max 84.

Nice!

Goal marathon is now 6 weeks away and McMillan is suggesting low 2:50s is possible.

Oh. That's not a lot of time, and that's an extremely aggressive prediction off a short buildup.

My weeks have generally been mostly easy miles (including doubles) plus one speed workout, one steady state and one long run.

That's actually running workouts about half the time, but whatever.

Workouts are stuff like 3x2 @6:10, 6x1 @6:00

Good HM workouts.

Steady state has gone from 8 to 11 at 6:27

If you can push that out to 13-15, you might have a shot at 2:50.

Long runs have generally been easy 19-22 miles, although I did slip in 18 @MP three weeks before the half, just to see.

Wait, you've already done 18 at MP? Then at this point you could just taper and hit your goal time.

My plan for the next five weeks is to do more of the same:
-do the workouts a little faster, maybe add a mile repeat.

You're preparing for a marathon, not another HM. Increasing the volume is more important. The pace is already fast enough.

-increase the steady state up to 13

Yes, or even a bit more. MP or even a bit slower than MP is fine.

-start structuring the long run so it's 10 easy, then 12 @MP, something like that.

Another excellent workout.

Will this work? Any obvious improvements?

If you can actually do all those workouts in a week without getting injured, then you've got a ton of talent and you're underperforming. Give yourself a few years to get closer to your potential, which is well below 1:22/2:50.

4 years ago 10/14/2019 3:32pm EDT

re: my 2c

What would be good marathon workouts?

my 2c wrote:
If you can push that out to 13-15, you might have a shot at 2:50.

You recommend that every week? I can give it a go.

My HM was 13.1 at 6:16, so 15 at 6:27 sounds punchy!

my 2c wrote:
Wait, you've already done 18 at MP? Then at this point you could just taper and hit your goal time.

Yes, I did 18 at 6:35 outdoors on a very flat route.

my 2c wrote:
You're preparing for a marathon, not another HM. Increasing the volume is more important. The pace is already fast enough.

So longer easy runs? Keep the mileage around 80?

my 2c wrote:
If you can actually do all those workouts in a week without getting injured, then you've got a ton of talent and you're underperforming. Give yourself a few years to get closer to your potential, which is well below 1:22/2:50.

I don't want to look too far ahead! But that would be a dream.

4 years ago 10/14/2019 3:33pm EDT

re: More mileage for a bit

More mileage for a bit wrote:
Do similar stuff but more mileage/longer workouts. You can slightly decrease the intensity of the workouts if you feel it's needed. The next three weeks should be your biggest mileage.

Ok, that was my intuition. Thank you.

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