Improve half marathon
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Will131power
Posts: 13 Member
So I'm planning on running my first half marathon this fall. I'm hoping to finish with in 1.5 hours. Right now my time is roughly 1.75. What are the best ways to take time off those long distances. I run 3x a week (10 miles +, 3 miles +, & 8 miles +) trying to keep a steady pace with wind sprints throughout. Any suggestions on improving time? Thanks.
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Swap the 10 miles for a long slow run that takes you farther than 13.1 miles.3
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Will131power wrote: »So I'm planning on running my first half marathon this fall. I'm hoping to finish with in 1.5 hours. Right now my time is roughly 1.75. What are the best ways to take time off those long distances. I run 3x a week (10 miles +, 3 miles +, & 8 miles +) trying to keep a steady pace with wind sprints throughout. Any suggestions on improving time? Thanks.
Personally I'd add about another 8-10 miles to your weekly total. Add 3 miles to your short run and bring in another 6 miler. That'll bring up your training volume to an appropriate level.
One of your six milers can then be a speed session, strides, tempo or cruise intervals.
Clear caveat though, limit your weekly increase to 10% of your current mileage1 -
MeanderingMammal wrote: »
One of your six milers can then be a speed session, strides, tempo or cruise intervals.
This was the key to me improving my times - 5/6/7 treadmill miles (blah) with the first and last as warm up / down, and the middle ones at a faster than usual pace. The treadmill kept me honest...1 -
Clear caveat though, limit your weekly increase to 10% of your current mileage [/quote]
So what do you mean by this?0 -
I am not exactly following. You are doing your first official half marathon race and desire to go 1:30, but you have run that distance in training a few times and clock in around 1:45?
Going from 1:45 to 1:30 is a massive undertaking. One that I doubt you will be able to achieve on only 3 runs per week. You are talking about going from 8:00/mi pace to 6:52/mi.
You will need to add probably two more runs to the week. That 3-miler should be more like 6. One of those runs should include some longer "cruise" intervals. Something like 6x1mi at 6:20 pace. Or 3x2mi at 6:30-6:40 pace.
The 10 mile long run is a good place to start with but I would suggest developing that long run to the point where you can run 15 miles with a significant negative split. Start your long run at something like 7:30 pace, by miles 11-13 you should be hitting 6:50 or so, and then bringing it back in the last two miles to cool it down at whatever pace is easy.
Edit to add: If those paces sound unattainable, 1:30 is not a realistic time for your half marathon. Adjust your paces to fit what you are capable of, not what you are hoping to be able to do. To do otherwise would be a recipe for injury.5 -
Will131power wrote: »So what do you mean by this?
When you're increasing mileage avoid adding more than 10% of current mileage per week. As you're only doing a 21 mile week add 2 miles, the following week add 2 miles, then the week after that add 2.5 miles.
I'd also say that your long run should be limited to 25% of your weekly mileage, which would suggest more than three runs per week. Personally I'd be doing 5 or 6 with your long being, as suggested above, around 15 miles.2 -
Alright sounds good. I just started running about a month ago. And I'm up to 1min 45 for it (.5 marathon) I feel confident I can obtain this pace, was just looking for some training tips from people experienced. These sound like good tips, and I'll try them out. If it makes a difference, I do strength training sessions 3x a week as well. Should I still ad in another run, or sub my strength sessions.0
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For the half M, my favorite workouts are, 1hr progressive runs, 10k time trials / races, 3x3mi, 3x2mi, 6x1 mi, 10mi with last 3mi @ race pace. That has gotten me to 1:22 in 2011. Minimum of 80mi/wk though. And 7x/wk running. With 2 a days.
The difference between 1:45 to 1:30 is massive. Good luck!2 -
The difference between 1:45 to 1:30 is massive. Good luck!
So true. My half marathon time has been under 1:45 for over a year now and I am trying to get it under 1:40 for the fall. I plan to train by running 6-7 days per week with 50+ miles per week for the next 16 weeks. It takes a lot. However, I have been running a pretty long time, so I am probably closer to my peak than you. If you have just started running, you are likely to notice more rapid improvements.
As far as your question on running vs. strength training, most runners will tell you that the way to get faster at running is to run more. Strength training will definitely help your running, but it will also contribute to fatigue. It is tricky to find the proper balance. Most runners I know will do most of their strength training in the off season and only add body weight exercises as a supplement during their training cycles. You kind of have to decide what is most important to you based on your goals and focus on that.
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"The difference between 1:45 to 1:30 is massive. Good luck!"
Isn't a 1:45 Half Marathon an 8:01 Mile pace an a 1:30 is a 6:55 mile pace? This IS a big difference. You'd need to take a minute off your Mile pace to cut about 13 minutes off you Half time.
This from a guy wondering if he can get under, or about 2:30 for his first Half.3 -
It took me years of focused run training to go from 1:45 to <1:30. Certainly not something that can be done on a handful of runs per week, especially with a newer runner.2
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"The difference between 1:45 to 1:30 is massive. Good luck!"
Isn't a 1:45 Half Marathon an 8:01 Mile pace an a 1:30 is a 6:55 mile pace? This IS a big difference. You'd need to take a minute off your Mile pace to cut about 13 minutes off you Half time.
This from a guy wondering if he can get under, or about 2:30 for his first Half.
I did my first half in 2:24:08 on the hottest day of the year... I'd take 2:20 next year...0 -
Will131power wrote: »Alright sounds good. I just started running about a month ago. And I'm up to 1min 45 for it (.5 marathon) I feel confident I can obtain this pace, was just looking for some training tips from people experienced. These sound like good tips, and I'll try them out. If it makes a difference, I do strength training sessions 3x a week as well. Should I still ad in another run, or sub my strength sessions.
Add in a day and do some strength on a recovery run day. That being said if you're new to running you don't want to be adding mileage too quickly if you're increasing your speed at the same time.0 -
I'm not a runner, just big on fitness, as well as being competitive, so my strength training isn't for running, it's for another sport. I think I'll up.my short run to 6-7 miles this week, then an additional run a week for the next 3 weeks. After a week of this i'll check back in and post the results.1
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This is sort of a scary discussion lol I've committed to doing a half marathon next May. I run now average 6 days a week, however only between 4-6km and a pace of average 6:45/km. I only started running regularly (this time around) about 2 months ago. I guess I have a lot of learning and work to do. Good luck OP!2
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SashEdwards wrote: »This is sort of a scary discussion lol I've committed to doing a half marathon next May. I run now average 6 days a week, however only between 4-6km and a pace of average 6:45/km. I only started running regularly (this time around) about 2 months ago. I guess I have a lot of learning and work to do. Good luck OP!
You've got nearly a year, plenty of time to get your miles up. I went from no running after an injury to my first half in less than 5 months so don't worry!1 -
Wow, that's inspiring lol there's hope for me yet....yessss!! Thanks!1
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SashEdwards wrote: »This is sort of a scary discussion lol I've committed to doing a half marathon next May. I run now average 6 days a week, however only between 4-6km and a pace of average 6:45/km. I only started running regularly (this time around) about 2 months ago. I guess I have a lot of learning and work to do. Good luck OP!
You will be fine. Many first time half-marathoners are in the same position as you. Many only train 3 times per week and max out at 10-11 miles, but they are not trying to achieve the pace that the OP is. He is not a typical beginning runner which is why the advice in this thread (increasing mileage, speedwork, etc) does not apply to most beginners. I would say that most people have times exceeding 2+ hours for their first HM.2 -
lporter229 wrote: »SashEdwards wrote: »This is sort of a scary discussion lol I've committed to doing a half marathon next May. I run now average 6 days a week, however only between 4-6km and a pace of average 6:45/km. I only started running regularly (this time around) about 2 months ago. I guess I have a lot of learning and work to do. Good luck OP!
You will be fine. Many first time half-marathoners are in the same position as you. Many only train 3 times per week and max out at 10-11 miles, but they are not trying to achieve the pace that the OP is. He is not a typical beginning runner which is why the advice in this thread (increasing mileage, speedwork, etc) does not apply to most beginners. I would say that most people have times exceeding 2+ hours for their first HM.
Thank you for this....it's good to not have unrealistic expectations, I don't want to fail before I begin. That makes sense though too, as even at my PB, my 5K time is still over 30 minutes.1 -
SashEdwards wrote: »This is sort of a scary discussion lol I've committed to doing a half marathon next May. I run now average 6 days a week, however only between 4-6km and a pace of average 6:45/km. I only started running regularly (this time around) about 2 months ago. I guess I have a lot of learning and work to do. Good luck OP!
Your situation is completely different than OP's. You'll be fine, just keep grinding away.0
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