Running coach and ASICS PRO Team member Bud Baldaro will be giving expert advice to all your half-marathon training questions in the forum today between 2.30 and 3.30pm.
Bud Baldaro is one of the country’s leading middle and long distance running coaches. He has more than 20 years of coaching experience and he has worked with Olympians, World and European Champions.
A former national marathon coach, he now works as a mentor for England Athletics, so he’ll be ready for all your half-marathon training questions.
Find out if your target time is feasible, get training tips or any racing strategy advice you need. Bud joins us for the second in our series of live webchats, courtesy of our Half-Marathon Newsletter sponsor ASICS.
We're opening the discussion now so Bud will be able to get stuck in straight away at 2.30pm - so get posting!
Due to unforseen circumstances Bud will be joining us slightly later for today's half-marathon webchat. He'll be joining us at 2.30pm - which gives you even more time to post your training posers in advance.
My training has been all over the place recently. Ive gone from speed based 5k runs to marathon to an ultra-marathon this weekend. Obviously this has had an effect on the shorter distance times.
What training advice would you give to me in order to get a pb half marathon in 7 weeks time?
Just entered (this morning) my first HM. My question follows on from the one above really about training. I want to do it in 1.40 and I currently run speed/interval sessions on track once a week with my running club, usually one long run a week (up to 8 miles currently but plan to increase one mile a week) and then another mid pace run inbetween (anything from 5k to 10k depending on how I feel!). Is this enough of a mix? I also take two spin classes and two strength/conditioning classes and a swim each week. The run is in October. My long run pace is about 8 min/miles and my 5k PB is 21.00 if that helps.
I've started to increase my mileage using RW's HM plan and suddenly have a pain in my right knee - up 'til now I've been pain free and I'm worried that I won't be able too do my first HM on 2nd October. Do you know how I can mitigate this please?
I'm running a HM in 6 weeks. I've just been away travelling for 2 weeks and dropped my training considerably- I only managed around 3 short runs during this time. Before that I was running 6 times a week including a long run of around 20k. How fast can I build back up to my previous level? I feel like I am starting from scratch and am worried about getting injured such a short time before the race. Thanks!
i'm looking at beating my pb for half this year (it's 2.15) i do 3 short runs a week (around 30 minutes each, it's all I have) at lunch time and a long run (2 hours max) at the weekend, time is sparse as a full time worker and mother, so how can i increase speed without increasing time running?
I tend to get a bit bored on long runs, pretty much anything over 10K. Is there anyway of making them more varied/interesting whilst still being useful?
I am running a HM at the end of November and my target is to run it in 1:30 or as close to 1:30 as possible. Last week I ran a 10M time-trial in 70 mins. I currently run on average 35M per week over 5 days following the RW 1:45 - 1:30 HM schedule. I am 31 and have been running since April this year ( I had base fitness from gym prior to running). Am I setting myself too much of a challenge to run a 1:30 HM (or sub 1:30 in my dreams!) in 4 months time? If it is a realistic goal how does my training need to change?
Thanks very much
I'm doing a half marathon at the begining of September and up untill now my traning has been relatively low key - two 10-15km runs a week. What are the key things I should be concerntrating on in my training in my last month of preparation?
Diffic to be too precise without knowing your full background but would definitely recommend:-
tempo runs of up to 10miles
long rep sessions eg 6-8 x 1mile
mix of tempo and shorter intervals eg 15 min tempo 10 x 400 15 min tempo
long relaxed over distance steady runs
and obviously hard day followed by recovery day
finally don't train too hard in the week of competition.
That sounds a good combination and balance of training Nicky.
Use some of ideas in reply to richard and do ensure you practise running at reps/intervals appropriate to your target time.
Try and reduce recovery time between reps as you go thru your training program
and emphasise feeling good running at race pace.
All the best
Hi, I am running the Great North Run then have two HM (Great Birmingham and Coventry) - one a week after the other. What should i do in that week? Rest? Some small runs? Cycling? I am running 11 miles on a Saturday/Sunday as it is so am sure my legs will manage one after the other but unsure how to keep ticking over in that week. Thanks Caroline
Would definitely try and see a physio/masseur acquainted with running injuries.
If you are uncertain where to go use RW or your specialist running store as information point.
Very often knee pain is caused by stiff IT Band, which is muscle running outside your thigh, and notoriously diffvicult to stretch.
Get this looked at asap and don't just hope it will go away.
Good luck with injury free running
Stay calm Isabel,
Good thing is you won't have lost a great deal in those 2 weeks so no need to panic.
If you have 6 weeks to go you could rebuild gradually for 4 weeks and taper for 2 or you might feel happier training well, albeit patiently and sensibly, for 5 weeks and then having easy pre race week.
Certainly don't go mad in the first 4-5 days.
lots of relaxed enjoyable running, preferably off road.
you might well be surprised how fresh and good you feel having had 2 lighter weeks.
Stay calm and above all smart and avoid getting injured by running too hard too quickly.
hoppe it goes well
Classic case Andreia of maximising training time by utilising quality tempo runs in your programme.
Would strongly recommend 10 mins easy 10-15 mins tempo and 5-10 min easy.
Tempo is controlled discomfort pace so you should be able to snatch out short word sentences but equally feel you are quite pushing the pace.
a progression could be 6 mins easy 6 min tempo 6 x 1min effort at 10k pace off 1min recovery and then 6 min easy etc
Hope that helps
Lots of runners can feel the same way Graham.
Think about varying your routes
running route in reverse direction
running with mates
joining a club if you don't belong to one- you dont have to be a star to belong to a club
how about doing small interval session initially eg 5 x 3-4 mins/ 90sec jog then running steady half hour.
or doing a lap long run and at the end of each long section running a measured mile and see how fast it is eg 15 mins mile 15 mins etc
combining steady long run with form of circuit training
eg the Oregon circuit.
Devise route and at every appointed station stop and exercise eg press ups,crunchies etc.
Great for conditioning and endurance.
Above all use your imagination and be creative in your approach to training
And remember to have fun
Hi Bud, I've seen quite a few guys run good marathons when utilising mixed pace sessions in their training e.g. switching between marathon pace and 10k pace. Can you explain the theory behind it and how it could be applied to training for a half marathon please?
Your target time is most definitely feasible Charlotte.
if you are running 5 times a week would aim to cover
long run- ideally going over distance at manageable steady pace
good quality tempo running of up to 8-10 miles ( in shorter more accessible blocks if that sounds intimidating eg 2-3 x 15-20mins )
relevant and appropriate interval.long rep work
easy recovery runs
rest and massage
plus good nutrition and effective hydration
hope that all makes sense
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