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The sub 1:30 half thread

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11 Mar
2:13pm, 11 Mar 2020
10584 posts
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(I should have said, that data is for a 47yo male)
11 Mar
3:24pm, 11 Mar 2020
368 posts
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Thanks wish I was still a 47yo male
I am reading the science of running and it talks about training according to if you are slow or fast twitch muscle type and it mentions several ways of working days out (apart from a biopsy). One way is to compare PB's at different distances the three ways it gives for doing this are IAAF scoring tables, Purdy calculator or the coach Greg McMillians Calculator on his website. I remember discussion about the IAAF tables on I think the sub 3:15 thread.

The tables can be found here worldathletics.org

My scores for 10k 1/2 and full marathon are (some PB times have used the nearest time on the table but doesn't seem to skew the results)

10k PB 39:22 score 328 would have to run 1:27:06 1/2 or 3:10:55 marathon
1/2 PB 1:26:37 score 339 would have to run 39:09 10k or 3:09:47 marathon
Marathon PB 3:05:51 score 378 would have to rune 38:24 10k or 1:24:54 half

This to me shows I am better at longer distance (and probably have more slow than fast twitch fibres)

By comparison the fetch WAVA scores are
10k 77.36 1/2 76.64 and full 74.37 which almost gives the reverse comparison

Maybe this is because WAVA was designed to compare a 40yr old with a 50yr old not 10k to marathon for a 50yr old and we are not using it for what it is meant for ?
I haven't checked the Purdy or McMillian scores yet
11 Mar
3:35pm, 11 Mar 2020
10585 posts
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I think I highlighted the IAAF points table previously, and whilst it is one touchstone I suspect it is as flawed as any other method, possibly moreso as it needs to remain static for long periods of time so that events, particularly multi-events, have some consistency in there. Multi-eventers know which events to "game", which give them higher scores for less ability etc.

I suppose the framework gets even less reliable for events which aren't even in multi-events too.

There's no ideal. I think broadly HG / Will are correct - most of us are only capable of training in a mode which gets the best out of us over shorter distances, perhaps up to 10m / HM at best. We can't do more because we just don't have the time to manage the volume and the rest required. If I could do 120mpw, rest when I wasn't running, complete strength training properly etc, I'd expect to see a big increase in my marathon capability and in my 5k ability too. But the gains would probably be mostly in the marathon, no matter what the mix of fast / slow twitch fibres I've got.
11 Mar
3:52pm, 11 Mar 2020
369 posts
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There are separate tables for multi events Larkim (the table I used was for outdoor events) but I agree with your point and you can probably pick a system to pick the result you want.

I agree that most of us volume wise train more like a 10k/HM but for me personally I think that it is often a time issue rather than a physical thing.

One of the things I am looking at for my November marathon is how to make the most out of the time I have available to me. From what I have been reading/podcasts etc I feel that I need to work on muscle strength, increase basic speed (whilst maintaining my endurance) and then hopefully produce a faster time . This would probably mean using my "off season" to increase speed with some maintenance endurance work and then has the marathon got closer introduce more endurance and maintain the speed (takes less session to maintain than gain).

Last year I trained towards the Grimsby 10k then switched to marathon training the day after and this seem to produce PB's at all distances.
( i know this is marathon talk not 1/2 marathon but I would follow the same principles for both)

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Maintained by Nelly
For those who want to go sub 1.30 in a half marathon and/or those that have already done it and want to give advice. Share your journey here.

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