1:30 (ish) Half Marathon??

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18/06/2012 at 15:19

Advice needed please ...

I'm scheduled to run my first half marathon at the end of November. At the moment I'm on course to run around 1:38 (based on my current training times) -  with a good training plan (and staying injury/illness free!!) could I run close to 1:30 by the time of my race or is that wishful thinking?!

I currently run 5 times pw and cover 30-35 miles pw on average (mixed up between speedwork, hills, shorter runs (5-6 miles) and longer runs (10-13 miles))

If anyone can offer advice/training suggestions/similar experiences it would be greatly appreciated!

 

 

WiB
18/06/2012 at 15:42

Charlotte - Could you give an example of a typical weeks training? Maybe last week?

Edited: 18/06/2012 at 15:42
WiB
18/06/2012 at 16:11

Typical training for me is 3 x 5/6 mile runs pw (1 steady, 1 incorporating speedwork (200-800m flat out with jog recovery and 1 with 3miles @ threshold with 1-1/12 mile warm up & cool down)) plus 1 long run (10/12 miles) and a 3 miler.

Currently my mile times are approx as follows:

3 miles - 6 3/4 min miles

5 miles - 7 min miles

10k - just over 7 min miles

10 miles +   7 1/2 min miles

 

 

 

 

 

 

 

 

18/06/2012 at 16:52

The times above are my at the upper end of my threshold mins per mile - most of my training is at a slower pace.

I ran as a teenager (back in the 90's - ) then stopped competing and just went for the occasional run and mainly kept fit in the gym through my 20's. I started running at the gym regularly (3/4 times pw) last October and have started properly again since Feb/March this year.

18/06/2012 at 16:54

Increase your longer runs up to half your weekly milage but do this only once a month.

Do some 5k parkrun races at least one a month.

Every two weeks do some speed track work and/or tempo runs/ tempo intervals.

Hill work can be incorporated into the parkruns if you can find a suitable course.

I did this kind of training and on less than 35 miles a week did last years GNR in 1:31. Didnt even feel the hills people speak of and flew the first 10k in 42 minutes.

Miles 8-11 were tough pace wise but because I had done long runs of 13+miles I knew I could run it so I excepted the flutulations in pace and come mile 11 just went for it and put the hammer down. Thats what parkruns give you and often what gets a pb for me.

So, more  miles, threshold work, dedicated track work.

Also if you can safely lose any weight, and I emphasise safely, think of ways you can. It does make you faster if all else is equal. Right now I am just under 70kg my HM was done at 75kg and I know I am faster and stronger now.

Fortune favours the brave

18/06/2012 at 16:56

Listen to KK.

Though she does go on about non-running stuff too often she can run rather well;)

(I am now off to hide)

18/06/2012 at 17:08

Thanks for the advice guys - much appreciated

Re the weight loss I'm currently 9 stone (5'8") and my body fat is around 16-17% (I'm 31) is this OK or do I have scope to drop a pound or two?

I'm doing a 10k towards the end of August so I will let you know how I got on and may want to pick your brains (again) about where I go from there towards my 1/2 marathon!

18/06/2012 at 17:09

best luck, let us know how get on

 

 

 

Edited: 18/06/2012 at 17:11
18/06/2012 at 17:15

I would say you have the potential to go sub-90.  If your local parkrun is flat then use it for tempo runs, trying to get used to running at your target half marathon pace (6.50m/m).  It would also be useful to do some parkruns at about 10k pace (6.30m/m at a guess) and then a flat-out 5k (as fast as you can!).  Although conversions from 5k to HM do depend a lot on your endurance, it would give you a guide as to your fitness and help you select a target, as will the 10k at the end of August.

I make your BMI 19 so it is unlikely you have a huge amount of excess weight and I doubt it would be sensible to try and lose any - you'll probably end up getting ill or injured as a result.

Best of luck!

18/06/2012 at 17:42
Just to put things in perspective. Doing a half in under 1 30 is a championship time for a woman. The equivalent time for a man is 1 15. If you do it you will get automatic entry to vlm.
18/06/2012 at 18:49

1:15?

That gives you a Marathon time of around 2:38-2:40

Is that correct really ?

 

 

18/06/2012 at 18:59

Those of you who run 1:30 and below what kind of mileage do you do per week when training for a HM?

Also pardon my ignorance but what is a 'Championship Time' please?

 

 

18/06/2012 at 19:16

oooh - sounds pretty cool!!

I don't belong to a club at the moment although I have been thinking about finding one in my area (Norwich) - have you noticed a significant improvement to your running since joing a club or not?

18/06/2012 at 20:08

Stephen,

See below -

http://www.virginlondonmarathon.com/marathon-centre/enter-virgin-london-marathon/championship-entries/

I have a mere GFA marathon time, it is much harder to get a Championship time.

 

18/06/2012 at 23:29
Charlotte,I ran a 1.28 HM as part of running my first marathon this year. Similar advice to above. I did run my tempo runs further - building them up to 6 miles + warm up / cool down. In addition a few of the long runs were overrun (up to 16 miles).
In the build up the max weekly mileage was 40.
I always had the long run set in my mind as the priority.
I think I put too much emphasis on intervals, and not enough on doing a good tempo run.
19/06/2012 at 00:42
Surrey Runner wrote (see)

Stephen,

See below -

http://www.virginlondonmarathon.com/marathon-centre/enter-virgin-london-marathon/championship-entries/

I have a mere GFA marathon time, it is much harder to get a Championship time.

 

There is no such thing as a "mere GFA"

Also-ran yes a good tempo run done once a week is a sure way of pushing back your LT. They are hard though, so often people opt for intervals, that atleast allow a break no matter how brief. A six mile tempo is very good though.

Oh i do like proper running convo's

19/06/2012 at 09:25

Good shout on the tempo runs.  Mix them up a bit as well, so that you can work around your target HM pace.  So you might start off with 3 miles @ proper threshold pace (somewhere between HM and 10k) but over a few weeks work up the distances, whilst easing off the pace.  Being able to manage 6/7 miles at target HM pace would be a good indicator and obviously good for getting used to what the pace actually feels like.

 
Surrey Runner wrote (see)

 

http://www.virginlondonmarathon.com/marathon-centre/enter-virgin-london-marathon/championship-entries/

 


"Please check back at the end of July for full detail of how to apply and the closing dates."

Ooh, the big teases.  A couple of weeks ago that said "Please check back at the end of May..."  Somebody's slacking!

19/06/2012 at 10:30

Thanks again for all the advice/suggestions/encouragement it's all much appreciated

I will take it all on board and see where I am after my 10k in August!

25/11/2012 at 17:36

Well I did it (sub 1:30) - 1:29:22  Really pleased as conditions were awful - 30mph wind. Followed the RW sub 1:30 HM schedule and it worked. Now looking to join a club in the new year and hopefully improve. Thanks again for the advice 

 

26/11/2012 at 09:15
Excellent effort. At my club there is only one current woman member who has done under 1 30 for a half. Unless you join one of the really large clubs you will be one of the fastest women.
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