Any half marathon specific workouts to run sub 75 in 1 month.

I'll bite,

When Ive been in 1525-1540 shape, I've eyed times much faster than 115.

Just before running 111, I ran a 3/2/1 workout in 1615, 1040, 500.

Straight tempos at goal pace are good indicators as well. Whatever pace you can hold on your own for 6-7 miles should be what you can handle for the whole race, assuming a 3-4 day taper, and some race magic.

I've never run anywhere near your times, but some general advice would be to train your weaknesses.

Looks like your speed is good, so maybe some longer stuff to build strength and stamina? One workout I liked when I was running my best HM times was 2x5k at goal pace with a jog lap in between (2-3 min max). Should feel controlled and smooth. It's all about feeling the groove and locking in that race pace.

If it's a hilly course, work some long hill repeats near goal pace or at goal effort.

15:40 for a 5k suggests that 75 minutes should be no problem for a half marathon as long as you have remotely decent strength. To that end, I'd maybe throw in some slightly longer long runs. If you are running 80 mpw, then 16 miles should be very reasonable; I'd suggest doing something like 16 with the first 6-8 easy and then the last 8-10 working down from 6:10 pace to 5:40 (HM) pace. This is a similar (slightly shorter and faster) version of my staple long runs from the training cycle before running 74:28 for a half (and then a 2:36 marathon). If your race is in a month, I'd do two of these long runs since there is no sense in doing hard long runs within two weeks of race day, since your body won't actually have time to make adaptations in response to them. I am also a huge fan of 3-4 x 2 mile @ HM pace with 800 meters easy between each interval.

Bullet the Blue Sky wrote:

I've never run anywhere near your times, but some general advice would be to train your weaknesses.

Looks like your speed is good, so maybe some longer stuff to build strength and stamina? One workout I liked when I was running my best HM times was 2x5k at goal pace with a jog lap in between (2-3 min max). Should feel controlled and smooth. It's all about feeling the groove and locking in that race pace.

If it's a hilly course, work some long hill repeats near goal pace or at goal effort.

Lol wtf

Why post a reply?

Mounty Pylon wrote:

Lol wtf

Why post a reply?

Why is that funny? My reply was better than yours.

7 x 2000 mt at 3'28"-3'34" rest 400 mt easy.

5 x 3000 mt at 3'31" rest 1000 mt at 4'00".

3 x 5000 mt at 3'37" rest 1000 mt at 4'00".

15 km at 3'27"-28".

25 km at 3'-41"-43".

You're probably good to go. Not a lot of women running 15:40/1:15:00 for 5K/HM. Most are preoccupied with the Trials in two weeks anyway.

You should be able to break 1:15 easy. I've run 1:15 on the nose. 3x2 in 11:15ish. 12-15 x 1km @ 3:30ish. 8 x mile in the 5:30s. Stuff like this with good mileage/long runs. Your speed is much better than people running 1:15. I've run 16:15. 15:40 on Daniels projects out to sub-1:12. Do the training, you'll run much faster than this.