15x500m. avg. 1:23 per 400m; 60s rest between each interval.
recent history
1:35:00 half marathon 7 months ago
39:40 10k 6 months ago
4:52 Mile 2 months ago
18:45 5k 1 month ago.
15x500m. avg. 1:23 per 400m; 60s rest between each interval.
recent history
1:35:00 half marathon 7 months ago
39:40 10k 6 months ago
4:52 Mile 2 months ago
18:45 5k 1 month ago.
Not possible to predict. Your PRs get worse the longer the distance so you definitely lack endurance. You might run a couple of fast 500s but I doubt you will run much faster than 1:32.
Better prediction would be possible if we knew your performance in longer intervals like mile or 2000 m repeats, 6 mile tempo runs and 12-15 mi long run pace.
Three weeks ago I did 3 x Mile with 90s rest.
5:46 / 5:48 / 5:51
This past sunday I ran a comfortable 14 miles at 7:35/mile average.
stil_kannonier wrote:
15x500m. avg. 1:23 per 400m; 60s rest between each interval.
recent history
1:35:00 half marathon 7 months ago
39:40 10k 6 months ago
4:52 Mile 2 months ago
18:45 5k 1 month ago.
.67/10
Your supposed half-assed... whatever training session is a useless indicator of anything.
Try harder or lurk more.
I agree with the above poster. For a half marathon, you should focus on longer intervals, not 500s.
TheBanaman wrote:
I agree with the above poster. For a half marathon, you should focus on longer intervals, not 500s.
Okay so Sept 17 my workout was a moving 4x1200 off 5:30. Splits - 4:36, 4:40, 4:39, 4:37.
I ran the 500s yesterday because I figured you run shorter intervals the closer to competition. The half Marathon is this Saturday. Yes maybe I ran the 500s too fast. But according to Jack Daniels table my crappy 18:45 5k should be worth a sub 1:26:00 half marathon. Just seeing what y'all though.
stil_kannonier wrote:
Three weeks ago I did 3 x Mile with 90s rest.
5:46 / 5:48 / 5:51
This past sunday I ran a comfortable 14 miles at 7:35/mile average.
The 3x1 mi is in line with your 5 k time. However, I mean something like 6-8x1 mi with short rest. If you can hit 6:10 for these you might run the 38:30 and 1:26 which is equivalent to your 5 k.
Long run pace is slow, but ok if it was really easy. Otherwise should be closer to 7 min/mile.
Did you do any long tempo runs like 6 mi at 6:30 pace, feeling like you could comfortably extend to the double distance? (steady threshold effort, not like a time trial or race).
15 x 500 just 4 days before the race was maybe a bad idea. Too late to gain anything and maybe you are not completely recovered on race day.
A very easy workout would have been better. Maybe 2-3 mi at goal half marathon pace and a few strides would have been much better.
Partridge wrote:
Did you do any long tempo runs like 6 mi at 6:30 pace, feeling like you could comfortably extend to the double distance? (steady threshold effort, not like a time trial or race).
No I did not unfortunately. I like back to back workouts, Tuesday/Wednesday. I like to think the running tired on Wednesday is strengthening for a half.
For example 3 weeks ago-
Tuesday: 3 x Mile. 90s rest. 5:46 / 5:48 / 5:51
Wednesday: 2 x (1000 +(4x400)). half time rest between each interval, no add. rest between sets.
1. 3:50 + 1:09, 1:26, 1:27, 1:29
2. 3:35 + 1:11, 1:26, 1:26, 1:20
Unfortunately these are low volume, fast pace workouts. Good for your 18 min 5 k but of not much value for the half marathon. You can survive these workouts with good lactic acid tolerance which you might have according to your decent mile PR. But you can't fake long intervals with short rest and a total volume of at least 6 miles.
What is your mileage? If it was at least 50 miles per week I give you 1:28-1:30. If it was more like 35 mpw you might run 1:32-1:35.
I was doing 45 until i tore my labrum a month ago. Been about 20 wk for a month keeping workouts and long run.
Yesterday i did 2.5 mile tempo at 5:58 pace.
I guess average 6:48 for half marathon would be a good goal.
Partridge wrote:
What is your mileage? If it was at least 50 miles per week I give you 1:28-1:30. If it was more like 35 mpw you might run 1:32-1:35.
Well you're good. Thought I put in a solid effort and only came up with a 1:35:04. I'm trash. I don't how I can break 3 hrs for the full by early february
stil_kannonier wrote:
Well you're good. Thought I put in a solid effort and only came up with a 1:35:04. I'm trash. I don't how I can break 3 hrs for the full by early february
Well said my friend, you are indeed trash. Most normal males could get off the couch and run 1:35. The fact that you've been training makes your 'feat' all the more sad.
yeah mate wrote:
stil_kannonier wrote:
Well you're good. Thought I put in a solid effort and only came up with a 1:35:04. I'm trash. I don't how I can break 3 hrs for the full by early february
Well said my friend, you are indeed trash. Most normal males could get off the couch and run 1:35. The fact that you've been training makes your 'feat' all the more sad.
Laughs. Most male couldn' t even run a 10k, let alone a half marathon. Let alone in 1:35 without any training.
You have no clue. 50% of the american population is obese and 25% more is overweight and probably can't run more than 2k without falling on the ground from exhaustion.
Clueless, you are clueless.
So I also had a fast 5k and 10k (slightly slower than yours) and struggled to break 1.40 in the half. Then I got to 1.31 within a couple of months.
I did more long runs like 15-18k, still fairly low mileage over the week though.
try longer intervals like others said.
Try a fast finish long run.
I’d be careful with the labrum injury though.
I’m sure you can get close to or break 1.30, sub 3 might be a bit more complex though
stil_kannonier wrote:
Partridge wrote:
What is your mileage? If it was at least 50 miles per week I give you 1:28-1:30. If it was more like 35 mpw you might run 1:32-1:35.
Well you're good. Thought I put in a solid effort and only came up with a 1:35:04. I'm trash. I don't how I can break 3 hrs for the full by early february
Seems like you lost a lot of fitness in last month doing 20 mpw...after the torn labrum. How was your pacing in the race?
PTF wrote:
Seems like you lost a lot of fitness in last month doing 20 mpw...after the torn labrum. How was your pacing in the race?
I thought I wouldn't lose too much fitness by keeping my interval workout and longrun.
I went thru the 6.55 halfway at 48:59; headwind. The second half was 46:06.
So I clearly went faster, but I wasn't much too look at miles 12 &13. my fast running was miles 5-11.
Any thoughts on how to approach early February marathon from here?
I think ramp up the miles and tempo runs in November.
Hold the mileage in december, make the long runs longer and switch the tempos for intervals at 5k pace.
January run an early half hard, make the long runs shorter but switch the 5k intervals back to tempo runs.
Why are you doing a phase of tempo, then phase of 5k intervals, then back to tempo. Is this typically marathon training? Jack Daniels type shiite?
Cartridge wrote:
Why are you doing a phase of tempo, then phase of 5k intervals, then back to tempo. Is this typically marathon training? Jack Daniels type shiite?
No I think Daniels has interval work in the 2nd phase, then variations of tempo runs for the 3rd and 4th phase.
1:29:30