Half marathon training

Masters Running

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4 years ago 12/03/2019 12:54pm EST

I would love to hear some opinions on training for a half marathon doing no training faster than roughly threshold pace (based on Daniels that 7:21-7:51 for me, depending on length)

I'm late 40s female and run in the low 1:40's (ran under 1:42 this fall as part of marathon training),

I'm not lazy at all, but shorter intervals kind of stress me out and this is supposed to be fun, so I was thinking of coming up with something that doesn't get as fast as vo2-type work. Looking at probably 50 ish mpw, maybe peaking around 60.

Am I doing myself a big disservice? Any suggestions on how to structure training?

Thanks!

4 years ago 12/03/2019 1:32pm EST

re: mistyrun

Yes, this is doable, and I've done a few HM build-ups like this successfully, also in my late 40s. Basically, you come up with a combination that works for you consisting of

o As much mileage as you can handle (50-60 sounds like a good target)

o 2 workouts/week, rotating through...

- 1 main HM pace interval progression (3 x 2mi or similar, maybe starting as 6 x 1mi, maybe progressing past 3 x 2mi)

- 1 long run

- 1 sustained run (of various distances and speeds, from tempo to MP)

- 1 speed maintenance workout (or go on a hilly run, or throw in some strides)

I like the "high volume but fun" approach. You'll spend zero minutes at v02max pace in a half marathon race, so it just isn't worth beating yourself up with v02max intervals. Danielistas and people trying to reach their absolute peak performance may differ, but you can get to 95% of your HM potential, and maybe 99.5% of your potential, without it. And avoiding the injury risk in your late 40s is not insignificant.

4 years ago 12/03/2019 3:39pm EST

re: sample #48

Thank you, this is exactly the kind of information I was hoping I would get!

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