Sub 80 min Half Marathon Support
57 watchers
Jan 2015
2:02pm, 5 Jan 2015
1,170 posts
|
The Duckinator
paul0 - anecdotally I ran 50-55mpw this time last year (was training for 800m) and ran 1:17, however had one of those days where everything just clicks. If you are interested it's January/February last year on my training log. Looking at your profile I'd agree your base is solid and stamina appears to be a strength of yours. I'd probably alternate between a 4-6M tempo around HMP (5M @ HMP is usually 8.5/10 when I run them, or just slightly under 10k race effort) and intervals, possibly starting around threshold/10M pace and finishing the last 1 around 5kp. A good blend of strength & speed. Or a good progressive run starting easy & finishing the last few minutes around 5kp. I love these types of runs, did one the other week starting @ 10:00/m and finishing @ 5:30/m! Mileage is an interesting question and I would say it depends on the individual. I used to not respond to mileage well & ended up cutting right back to 15-20mpw when I was still running 400s quite a lot of the time. Afterwards I pushed it up to ~50mpw and ran the aforementioned 1:17. I think more mileage will help, but if you are tired at 50mpw then trying to hit 70mpw is not going to make it any better I don't think. |
Jan 2015
2:08pm, 5 Jan 2015
257 posts
|
Chris
paulO - To me that sounds like plenty of miles for a half and agree with Tizer that tempos are very important. I like to do 2 mile efforts at 6 minute mile pace just to build some confidence that I can do it. I have just entered the Watford half on the 1st Feb as a test to see where I am (aiming for sub 1.21) and the main half I'm targeting is Cambridge half in March where I will go for the sub 80 |
Jan 2015
8:46pm, 5 Jan 2015
72 posts
|
paul0
Ow - doesn't sound good Tizer. Take it easy and hope you your head improves soon. Thanks for the advice everyone - all sounds sensible and is making the goal seem achievable even if its still a challenge! |
|
Jan 2015
8:36pm, 6 Jan 2015
1,171 posts
|
The Duckinator
paul0 - backup what Tizer says an over-distance long run will really pay dividends. It'll make 13.1 seem a breeze. Good training today - 3.5M this morning then 10M this evening with 7M @ 6:10/m & 165bpm avg (87% MHR). Solid effort level & the plan is to get up to 10 @ this intensity over the next few months during base. |
Jan 2015
8:32am, 7 Jan 2015
1,045 posts
|
James74
Good Effort Duck! Liking that session,all easy/steady runs here until this cough clears.driving me mad,not not stopping me getting out. 
|
Jan 2015
9:16am, 7 Jan 2015
1,190 posts
|
Tizer
That's a nice session indeed Duck. I'm basically copying Steve Way's marathon training plan this time round (minus the heavy mileage) and there's a number of tempo sessions in there. There's also a few intervals sessions there so I headed back to the treadmill for 10 x 3mins yesterday. All done on a 1% incline and at 5.46 pace and felt pretty good up until the last 2 or 3. Back on track hopefully
|
Jan 2015
9:52pm, 7 Jan 2015
1,895 posts
|
57.5 Degrees of Pain
Nice running Duck and Tizer.Unless I put in a bit more effort I'll be trailing both of you by a fair bit en route to Lossie.
|
|
Jan 2015
7:51pm, 10 Jan 2015
1,172 posts
|
The Duckinator
57.5, have you done lossie before? First time doing it so not sure what to expect. If it's Morayshirr I expect it to be windy! 8*30s hills this morning, walk back recovery. Putting the speed base down for the track season. Then 5 this evening (working so no parkrun). Legs felt like jelly at the end! Good strength builder. |
|
Jan 2015
8:46pm, 10 Jan 2015
1,911 posts
|
57.5 Degrees of Pain
Nice race with a west wind Duck, would be a nightmare with a stiff easterly. A few undulations but no real hills, rural but not that scenic, well organised. Quite a few of the fast runners in the area are there every year but it can get a bit lonely out on the course.
|
|
Jan 2015
8:51pm, 10 Jan 2015
1,191 posts
|
Tizer
…unless your in a group going for sub 80
|
Related Threads
-
The sub 1:30 half thread
Feb 2024
-
Sub-2 half marathon
Dec 2023
-
Sub 85 min Half Marathon Support Thread
Oct 2023
-
Sub 1:40 Half Thread
Oct 2023
-
Sub 1.50 Half
Aug 2016
-
Sub 1:23 half
Jul 2015
-
Sub 2:15 half marathon
Mar 2016
-
The sub 3.30 marathon thread
Apr 2024
-
Sub 3Hr Marathon
Apr 2024
-
The Sub 3:15 Marathon Thread
Apr 2024
