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...
Run Mum - keep with the easy running.... The long and short of it is that 6+ months of consistent running should give you what you need....so if you can stick at 40 miles a week for that period you will see further improvement..... and ultimatley will give you a good base to do speed work in the spring without getting injured.
if you get bored throw in a session of faster running every couple of weeks. Mix those sessions up - eg race a parkrun, or do a few mile reps as close to 6mm as possible etc, try some hill reps off road. In short - do what you fancy. you could use a plan but they tend to introduce weekly speed sessions and are quite presciptive. Thats fine but maybe too stressful on your body if you easily break - best to keep it easy for a few months with the odd faster sessions to feel good rather than break yourself.
( note - this is just a view - probably others disagree )
I'd say that sub 1:30 is more than doable for you. How about cutting your mileage back and incorporating a speed session per week, maybe focussing on longer intervals to build up some speed endurance over the winter? just make sure that you are doing them on grass / trail and have a decent warm up beforehand.
Thanks for the advice, I am tempted to keep up with mostly easy running as it has been so enjoyable (and meant I can run with hubby/other folks at club) but was just concerned that with no interval/tempo I wouldn't carry on improving. Like you said, I guess I could throw in the odd session or race here and there to check progress. Luckily the fractures were nothing to do with running and more of a case of being an idiot and going TFF downhill on a mountain bike with little skill! lesson learned, I will stick to running!
I'd say keep up your easy running for another month, then start to introduce weekly tempo runs. They'll make the difference IMO.
Hi guys, I'm coaching someone who is looking to do sub 1.30 in March 2014. Her best HM is 1.38.26 but that was done in 2011 and she's just done a marathon in 3.31. So as it stands we're probably looking to improve HM by about 5 mins too. Last 3 months we've done weekly interval training and it's improved her 5k, 10k and Marathon times by quite a bit. This will continue but I'm going to introduce HIIT to and also some long runs where you're increasing speed each mile.
Hi Freemers, great times you have there and sub 90mins is definitely in your range.
We shall still be doing the longer intervals of 800m to 1m but we're going to introduce lots of 100m, 200m, 300m & 400m intervals at high intensity. Basically you run them flat out. You'll need a longer recovery period than usual but 3/4 of those after a 1m warm up and a couple of 1m tempo intervals should get you running faster. Be careful to avoid injury especially with cold weather around the corner. 12 x 400m intervals with 90 sec recoveries and a 1m warm up and 1m cool down is an excellent session too.
it would be good to compare how the training goes.
No worries; there's no reason why you can't do a few now and again Even for the Mara training.
As a matter of interest what will be your longest slow run in your sub 3-15 attempt and what pace will you be doing them.
Like Freemers (hello Freemers!) I'm desperate to go under 1:30 but just can't seem to manage it. Is there not just a pill you can take...?
runmum how old are you? I went sub 1.30 within a year of 1.35. Weight matters, being injury free matters...
I did it without training specifically but just running consistantly.
I know I'm obviously of the opposite sex here but I'm at 1:30 at the mo and it was my first half attemp too.
im in the same opinion of KK here by just running consistent miles each week.
my marathon P.b is 3:45
embarrassing I know!
And looking at your profile pic J I'd say you're quite young.
I'm a long way off sub 1:30 but will follow this thread as really want to shave some time off my HM time of 1:35, set in Feb this year. It's the only HM I've done (during marathon training) and I don't feel that I've made much improvement speed wise since then for this distance. Only marathon is 3:29. My BMI is already considered underweight so not sure that losing any weight would help me.
Yes 24. So I know I've got plenty of time to improve the Mara.
I'm the same digits but the other way round!
Slowkoala wrote (see)
I'm the same digits but the other way round!
Me too, 43 on Dec 4th. Expecting presents now I've made this public.
Hell if a 40 yr old can go sub 90, get your fucking arse in gear youngsters
And I think a 70+ year old has just run a sub 3 mara, I'm multitasking so no time to find the link....
I'm 34 so apparently time is on my side! (Well age anyway, time for training is a bit harder to come by with work, toddler and hubby's training needs) KK, how many miles did you run per week to go sub1.30 within the year? Was it all just easy running? It's interesting to see that lots of people do half marathons simply on the way to a full marathon and get fairly good times but think they could do better with specific training. Perhaps lots of miles will only get you so far, although I seem to be getting a lot faster on that basis for the time being...
Runmum 30's peak marathon age so I can't see sub 1:30 being so hard ( that's only 6:52 m/m anyway)
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