How to cut 20 minutes from half marathon in 9 weeks?

1h38-40 is a better realistic goal and it is still ambitious

You are probably around 48 minutes for 10k, and you would need to be 41 minutes to reach your goal. You are not dropping that in just 9 weeks.

1:30 might be too optimistic for just 9 week of training but you can probably run 1:35-1:40 based on your talent and how fast the course is.

And you should train something like that:

MON: rest

TUE: wu + intervals (4-6*1600m at 10k pace)

WED: easy run-8k

THU : wu + fartlek-10k or hill sprints

FRY: rest

SUN: easy run-8k

SAT: long run-start with 12km and add 2km each week.

Thanks, what would be a more realistic time frame to drop to 1:30?

Thanks, are there any gym workout that I can do on rest days that helps with running? Or is it better to just take the day off

How much do you weigh?

pineapple wrote:

Thanks, what would be a more realistic time frame to drop to 1:30?

A better baseline. What were your splits like in the half?

Can you find a timed 5k to race this weekend? That’s a good starting point to see if 1:30 is possible. If you can run 20 flat, you may have a chance in about 12 weeks.

You won't be able to drop from 1:49 to 1:30 in 9 weeks. The one outstanding factor is that you are almost completely untrained when it comes to distance running, so you may see a big improvement shortly after the beginning of your training.

A 1:30 half marathon isn't that fast, so you can probably get there in 2 training cycles (or maybe one if you are talented but untrained). You need to get your overall weekly mileage up quite a bit, and you need to do that without getting injured. That being said, a training cycle would be more like 16 weeks.

So, my realistic estimate of what you could do is (assuming you don't get injured):

a. Cram in the second half of a half marathon training plan now. (but you will be running less miles than called for so that you don't get injured)

b. Run the race that you're currently signed up for (finish with a time of 1:39-1:45).

c. Take two weeks easy

d. 16 week half marathon plan (you still won't have had enough time to get your mileage as high as you want without injury, so you will be running a little less than optimal mileage)

e. Race (finish with a time of 1:32-1:37)

f. Take two weeks easy

g. 16 week half marathon plan (this time you can do it right

h. Race (you should be able to break 1:30, mayve even get down closer to 1:20)

All of this assumes that you don't get injured. So, that all adds up to 45 weeks. I think that you can easily break 1:30 within the next year if you make a real effort. However, I think that you would be lucky if you could do it after that first cycle (only 27 weeks from now).

I weigh 72kg

CosbyBabies wrote:

pineapple wrote:

Thanks, what would be a more realistic time frame to drop to 1:30?

A better baseline. What were your splits like in the half?

Can you find a timed 5k to race this weekend? That’s a good starting point to see if 1:30 is possible. If you can run 20 flat, you may have a chance in about 12 weeks.

I ran 5k in 21 minutes yesterday

hey OP since your 5k shows some sign of talent with little training, i believe you can do it if you are able to comfortably sustain long runs (easy/medium pace) of at least 21-27 km in 9 weeks time . You can train 5-6 days a week where you focus on those long runs at least 2 days . But be careful of injury , be as efficient as possible and treat your legs well before and after every run . I was able to trim my 10k time from 47 to 42 in like 7 weeks when i started training seriously , and things start to get serious around the 35-37 mark . All the best

pineapple wrote:

I weigh 72kg

How many stone is that?

A 21 minute 5k puts you right where I previously expected. Everything I said before applies. I think that you can be able to run a sub-1:30 half marathon in 27-45 weeks. Maybe it will take longer if you get injured.

How did you feel afterwards? That’s the pace you’ll have to run for 3.2 more 5K’s.

Current race time prediction is 1:36-37 based on tinman/McMillan and a 21 flat 5K.

Steep hill to climb, take your time don’t get injured.

CosbyBabies wrote:

How did you feel afterwards? That’s the pace you’ll have to run for 3.2 more 5K’s.

Current race time prediction is 1:36-37 based on tinman/McMillan and a 21 flat 5K.

Steep hill to climb, take your time don’t get injured.

Probably a 9/10 effort after the 5k. How many easy runs do you think is optimal? 1 or 2 a week? When I’m doing the easy run I feel like I’m not really training but I heard it’s important to do them.

Internetsherlock wrote:

hey OP since your 5k shows some sign of talent with little training, i believe you can do it if you are able to comfortably sustain long runs (easy/medium pace) of at least 21-27 km in 9 weeks time . You can train 5-6 days a week where you focus on those long runs at least 2 days . But be careful of injury , be as efficient as possible and treat your legs well before and after every run . I was able to trim my 10k time from 47 to 42 in like 7 weeks when i started training seriously , and things start to get serious around the 35-37 mark . All the best

Would 6:00 per km be an easy pace for 21-27km runs or is that too slow? How often should I try to run at race pace(as close as I can) for 21km?

pineapple wrote:

[quote]

Would 6:00 per km be an easy pace for 21-27km runs or is that too slow? How often should I try to run at race pace(as close as I can) for 21km?

Since you are a beginner it would be wise to not focus on paces too much . Just learn to train by feel . A good idea would be to just cover the long runs with a bit above your comfortable pace and just surge speed from time to time . On race day you will intuitively find the most effective pace for you naturally to get through the distance if you are just slightly aware of your threshold . And your finishing time will dictate your improvement whereby you will understand your training runs better . Dont be so obsessed about hitting specific goal for now . Have fun with it and enjoy the process for the first few months of taking up the sport .

The recent 10k world record by Rhonex Kipruto was done totally by feel but of course he knew what pace he was going at without a watch which is a skill you will develop eventually .

There is no secret formula, there are no shortcuts, just start running and the times will take care of themselves.

Start getting in the miles, if you've got a real aptitude for distance running, it's possible that you can improve 20 minutes in just 9 weeks, but it's unlikely.

Welcome to running!! It is a great sport you can do for the next 40 or 50 years if you are smart. it looks like you are about to make the mistake that most new runners make. You can be your own worst enemy with your new found enthusiasm. be careful - too much too soon will equal injuries /, I would recommend developing your face for the next 6 Weeks then start incorporating some speed work. Just by adding more miles slowly and smart each week you will run faster. Probably not at your goal, but you will finish healthy. good luck

Base not face :)