Training for sub 1.30 half marathon

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28/10/2013 at 15:43

My coach makes me warm up for 3 miles before I'm allowed to do any tempo stuff.

Bet our resident Liverpool fan has an opinion on the matter.

28/10/2013 at 16:57

Am I not allowed an opinion?

28/10/2013 at 17:01

Of course! You went first.

28/10/2013 at 19:52
runmum wrote (see)

I got a PB by nearly 4 minutes in a half marathon last weekend - 1.34.53. This was off the back of less than 3 months of only easy running after a fractured pelvis early May. I took training easy but built up to higher mileage slowly (about 40 per week in month before race). This result brings my HM time more in line with shorter distance results, although due to haing a baby and the fractures I've never been able to get a decent few months of training in.

I've been running on and off for nearly 4 years and feel like I can get a lot faster with the right training (HM on Sunday felt very easy until last 2 miles). So, 2 questions - a) what kind of quality work would people advise to improve my time, given that I've only done easy running til now? b) is a sub 1.30 a realistic goal for say, March/April next year?

Never done a 5k but other PBs are: 5 miles- 33.35 (Feb 2013) and 10k-42.55 (Feb 2011). These are the only road races I've done in the last 2.5 years!

Thanks in advance for any advice more experienced runners might have for me...


Sounds to me like more of the same gradually increasing the weekly mileage should be the order of the day.    The reasons why - well it's working so far and if you've never been able to string several months training together it's too early to start doing much faster stuff.   

imo sets of 400m intervals are a waste of time and done hard are going to get you injured, as will doing a lot of very long runs unless you are very injury resistant.  12 months on from now yo might start looking at the next step and that might be throwing in some faster extended intervals.

23/11/2013 at 15:47 an update a few weeks later: have stuck to only easy running and managed about 35ish miles a week. Have done 2 "races" (though obviously not trained for them specifically, just run them as my only hard sessions) and did a 7 mile trail run in pretty much exactly 49 minutes and a windy but very flat Parkrun today in 19.56. Think I am definitely still improving and will let you know how I get on with another half next year. Thanks for all the advice everyone...

04/12/2013 at 21:17

Definitely getting closer to the sub 1.30 goal...did a 10 mile race at the weekend in. 1.08.37 - just need to maintain that same pace for another 5k and I'm sorted!

I'm planning on mostly carrying on with easy running but in the New Year will introduce one quality session a week to aim for a half on 9th Feb. I don't think I'll crack it first time but it'll give me another benchmark to work from.

I was thinking of starting off with a tempo session, would a good starting point be to do mile repeats at planned HM pace with short recoveries and buildup to a continuous effort? I am assuming that would be better than specific speed work. Will probably also do a few races here and there to monitor improvement.

any advice gratefully received...

04/12/2013 at 21:55

I've followed this from afar. We'll done, keep it going.

You've done park run in sub 20 so I would suggest you're more than capable of starting at 4 miles and aiming for 6.52 average. Tag on an extra mile up to 7 say every 3rd week. That plus everything else you're doing should make a big difference. 

You can certainly do the 4, 5 or 6 x 1 mile repeats, or 3 x 2 etc etc, I just personally find the continuous run harder but more rewarding. 

Id warm up and down with at least a mile either side and certainly a few 100 m stride outs to get the body ready to work hard. 

Keep the updates going. 

04/12/2013 at 22:06

I think 3 x 1 mile would be enough to start off with for a couple of weeks, you may find it tougher than you think as time goes on if you are not used to regular speedwork.

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