Half-Marathon training

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  • noexcusesjustresults2014
    noexcusesjustresults2014 Posts: 212 Member
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    I don't have anything against a run/walk method (don't know much about it). However, with a 25 min 5k time and a 6 mile long run you have the potential to run an entire HM (fairly soon) with no walking. Just gradually increase your long run each week for a month or two (when is your HM?) then taper for the last week or two.
  • jennalink807
    jennalink807 Posts: 226 Member
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    According to your 5k time of 25 minutes, you should be able to run about a 1:55 HM. That's at a pace of 8:42. Your 5k pace should not be your Long Run pace, and neither should your HM pace. Take goal HM pace and add 60-90 seconds.

    I would recommend running 10-10:30 minutes/mile for your Long Run pace, and doing a Tempo run for one of your shorter runs. A tempo run is 1-2 miles of warm-up (at LR pace), 3-5 miles at HM pace, and 1-2 miles of cool-down.

    Slowing down helps (with most people) eliminate the need for a run-walk method. Slowly increase the distance of your long runs week to week, and every couple of weeks try to increase the distance of one of your shorter runs as well.

    Best of luck to you and happy running!
  • SonicDeathMonkey80
    SonicDeathMonkey80 Posts: 4,489 Member
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    jennalink807 wrote: »
    According to your 5k time of 25 minutes, you should be able to run about a 1:55 HM. That's at a pace of 8:42. Your 5k pace should not be your Long Run pace, and neither should your HM pace. Take goal HM pace and add 60-90 seconds.

    I would recommend running 10-10:30 minutes/mile for your Long Run pace, and doing a Tempo run for one of your shorter runs. A tempo run is 1-2 miles of warm-up (at LR pace), 3-5 miles at HM pace, and 1-2 miles of cool-down.

    Slowing down helps (with most people) eliminate the need for a run-walk method. Slowly increase the distance of your long runs week to week, and every couple of weeks try to increase the distance of one of your shorter runs as well.

    Best of luck to you and happy running!

    Tempo would actually be at your lactic threshold, or slightly above 5k pace. LT isn't typically held onto for longer than the 10K distance. Spot on about warm up and cool down. Lots of noobs neglect those two crucial parts of speed workouts.

    Not directed at you, but in general, speedwork for someone doing a run/walk interval is just dumb. Get to where solid running is possible. And running more than 3x per week. Your easy runs should constitute 90% of your weekly mileage, and long run should be 1/4-1/3 of your total weekly mileage.

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