Half Marathon Training Program Suggestions

beeblebrox82

Good day runners!

I'm looking for suggestions on intermediate/advanced training programs to improve speed for half marathons I'm running in September and November. I've got my eyes set on getting to 1:30.

Last November I ran a 1:54 for my first half but have since put down hundreds of miles. This May I did a 25K in 2:02 so I'm already pretty confident I can get into the low 1:40s pretty easily with the base I've built up.... but I'm afraid I'm doing too much base work and not enough to actually run faster.

Suggestions for programs you like or have used to help boost your pace? I'd like to do something structured rather than just going chasing hills randomly.

Was looking at the Hal Higdon programs:
http://www.halhigdon.com/training/51132/Half-Marathon-Intermediate-Training-Program

Another similar ish one:
http://running.about.com/od/halfmarathonprograms/a/interhalf.htm
and
http://www.coolrunning.com/engine/2/2_4/133.shtml
Or their advanced plan which actually says "sub 1:30 on it" but it seems like a GOB of miles and has no cross training.
http://www.coolrunning.com/engine/2/2_4/132.shtml



Or maybe if I'm afraid of that mileage I should be happy running n the 1:40s? What do you think gurus?

timeasterday

I am following the FIRST training plan found here: http://www.firstrunningcalculator.com/first-half-marathon-calculator/

You can plug in a recent race time and it generates a pace-based training plan. I needed one that was 3 days a week and this works out good for me. This is based on the book "Run Less, Run Faster" which I highly recommend.

ZenInTexas

What about the Hal Higdon Advanced program for half?

http://www.halhigdon.com/training/51133/Half-Marathon-Advanced-Training-Program

RunnerElizabeth

I'm following hal's intermediate for my 3 and 4th half. Keep in mind I'm much slower than you, I'm trying to get from 2:11 to 1:57. I find his long runs to be a little modest though, so I'm upping them. My cutback weeks will be 9 mile long runs and the rest of the time it will be between 10-13, running 13 3 times in the 12 weeks. So you could consider the intermediate or advanced with slight modifications.

beeblebrox82

yeah I found those Higdon ones. You like them? I'll chekc out that first training plan too. Thanks!!

Csuvetmed

I used Higdon's intermediate plan for my first half marathon, the advanced for my second, and then I felt comfortable writing my own plans for marathon and ultra distances. I think Higdon's plans are solid, but everyone's different. If you don't feel like you're getting the right gains, try something new!

arc918

I would suggest getting the book Pftizinger's Advance Marathoning. Even if you aren't training for a marathon, it will help the cause.

At some point it comes down to genetics. I've run 41 halfs, I run a lot of 1:37 - 1:39 range. I've nosed under 1:30 just twice (on an all downhill course).

FWIW - I always say the best thing at ever happened to my half marathons was marathon training. IMHO, a 12-13 mile long run isn't enough, 15 or 16 works much better.

Train hard, set your goals based on your training and gut it out!

BenBz

I like Hal and his programs. They are simple, like me....

mellorunner

I think Daniels has something in his book for the HM (I'm not at my desk at home so I can't check). His stuff is usually pretty solid, and the book includes pace tables for all the different workouts and whatnot (plus a decent introduction to some of the science).

ATT949

I've looked at FIRST, Runners World, Hidgon, Daniels, and, most recently, McMillan.

As a new runner, the RW plans were easy to follow but there's not much variety. FIRST sort of fell by the wayside for me - I like running 4 days a week and riding the bike just doesn't do it for me.

IIRC, Higdon was time based and, at the time, I was more tuned in to miles vs time.

Daniels - I use parts of his book to calculate training load (as well as FirstBeat Athlete and iThlete which have been very good tools for me) but I never took the time to get my head around his training plan.

I've got a Half in August and I was using an RW plan until about a week after I got back from a McMillan running camp. While at the camp, I bought Greg's book ("You - only faster" - "YOF") and I was going to continue with the RW plan to get me ready for August. Funny thing happened - when I read Greg's book, things clicked for me so I switched over and I love it.

YOF is available in hard copy or digitally (Kindle) and it's got background on how the plans are structured. At the start of the book are a variety of plans for different races and, for each distance, there are different plans according to the number of days you want to train. YOF then describes the different types of runs (endurance, stamina, speed, and sprint) and shows how to vary your plan if you're a "speedster" or an "endurance monster".

As a new runner (at the 1500 mile mark), I don't really know that I'm neither a speedster or an endurance monster so I'm running the stock Half plan, running 4-5 times per week. I'm doing a variety of runs and I'm enjoying it thoroughly, far more so than a plan from RW.

Another source - http://fellrnr.com/wiki/A_Comparison_of_Marathon_Training_Plans

The author of the site has filled his Wiki chock full of information and tips and I found that link, like the rest of his site, to be very helpful.

beeblebrox82

thanks for all the tips guys!!

FoxyMcDeadlift

If you want a 1:30. You've gotta run a advanced plan with good speedwork options. I've run a HH advanced 2 and a cool runnings intermediate before, i really liked them both. I got a 1:36 after running HH advanced marathon. A lot of runners here swear by the LSR method of running where they do lots of mileage all the time, you could maybe look into running a marathon programme to get a bit of extra basework in.

beeblebrox82

yeah, I definitely want to learn more about speedwork.. Ahhhhh! The amount of varied information out there is Mind paralyzing.