Half Marathon Plan for Improving Speed

3 messages
30/12/2012 at 12:46

Hey all, thanks for reading.

I've run lots of half marathons but over the past three years my running has been less and less frequent and as a result my times have degraded.  I am not a fast running - a good time for a hlaf would be 2 hours.  What I'm looking for is a good program that requires three runs a week (I dont have enough time for more) but will push me below 2 hours.  Anyone have any ideas?

 

Thanks again

02/01/2013 at 00:08
I'm in the same boat as you really Chris, keen to get under 2 hours after a couple of close calls in 2012. I think the HM is quite tricky to train for as you need distance and speed, but I'm determined to do it on 3 runs per week! Whenever I go up to 4 runs per week, I get pain, without fail!
So here's my plan FWIW: I've just calculated my target training paces (using the calculator on this site) and I seriously need to think about slowing down A LOT on my weekly long run, to about 11:20 min/mile at the absolute fastest. Normally my long runs (10:30-11:00) really wipe me out but if i slow down, I'm hoping this will leave me in decent shape to push the other 2 runs in terms of pace, praps a 4-6-mile tempo run and a 30-min interval torture session. Iight try and squeeze in a strength DVD in every now and then but no promises on that.
I'm also going to try going up to 12-13 miles in training. Normally I leave it at 10-11 and let race day see to the rest, but I think this might be the edge I need for sub-2. Apart from eating better I can't think if any other realistic arame tears I can change. Any if your ideas welcome of course!
Which HMs u planning? Hoping for Berkhamsted and St Albans but praps too hilly for PB.
02/01/2013 at 00:08
Parameters not 'arame tears'!

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