PR 1:35:39
Recent workouts:
12 mile long run - Average 7:45 first 10, last two at 7:05 (entire run felt good, never uncomfortable)
6.5 miles with middle 3 tempo (7:00, 6:51, 6:44); rolling hills
6.0 miles with 6 x 4:00 (1:00 recovery) hard hill repeats on the treadmill
Currently running 6 days/week, about 40 miles. No cycling or swimming.
Do you have any recent race times?
Rooting for ya bud. I am tring to go sub
1:30 this weekend pr 1:32:03
You can if you think you can, tiny grasshopper.
Not nearly enough information. When was the 1:35 PR set? What was your base then? If you set that running 20 mpw and you’re now running 40 mpw, then yes. If you set that running 40 mpw, well, that’s a different story. How long have you been running 40 mpw? Have you run any 5K or 10K’s recently?
Not really any recent run only times (a couple of high 20:xx 5ks back in July in 100 degrees). A few 21 flat sprint tri splits and a total blow up half marathon about a month ago.
How old is that PR?
How different is your current training paces compared to the training paces you ran to hit that PR?
Any recent race results? 5k/10k?
My advice would be to substitute a 5k test for that tempo run next week. Train with that information for the next 4 weeks and retest. You’ll still have 1.5wks to taper before you’re HM.
Good luck.
Based strictly off the info you gave, I’d say you’ll go out to fast shooting for a 90’PR and blow up at the 8th mile.
Your tempo pace is your HM pace. So if you are running 6:50’s in your tempo runs and 7:30’s in your regular runs you should be able to hit it. As long as you can hold the pace.
A HM is one of the hardest “races” to run. You need to be at your LT the whole time. And that is mentally hard to do. Find someone in the race that is on a similar goal pace and stick with them like glue. It pays big in the last 3 miles to have someone to run with.
You are going to have to drop ~30 sec a mile to do it.
Unless you have had some recent breakthough that you did not tell us about you are going to be a few minutes short
PR was March 2010 in pretty ideal temps on a flat course. I was probably only running about 24 miles/week for that one. But also cycling and swimming a lot.
Just hit 40/week two weeks ago after about an 8 week ramp up from low 20’s.
Typical week may be:
Monday - Easy 5
Tuesday - 6-7 including hard hill repeats
Wed - Easy 5
Thursday - 6-7 either 800/1200 repeats or 3-4 miles tempo
Friday - Easy 4-5
Saturday - Long, currently 12
Sunday - Maybe easy 2-3, or long walk with dog
what race are you doing?
how fast was your 6x4:00min?
i would try to increase that tempo run. get it up to 6-8 miles. or 3x2 miles at 6:40 with 2 min rest and see how that feels.
Lots of variables to with a 100F 5k a few months ago at 20:xx. Those two XXs starting getting expensive. I’ve busted my tail for a solid month for a drop in those two XXs.
But! IF it was a 20 flat, you get more favorable temps, and you’ve hammered out some good training for the last few months, you should get close.
As it sits, a 20:00 5k gets you a predicted 92’ 13.1 (http://www.attackpoint.org/trainingpaces.jsp?dist=3.1&units=miles&time=02000)
My advice is still the same. 5k test next week. Hammer for a month, retest, and taper. Fly&Die on race day. Just hope the Die part happens at 13.101
I have no doubt you’ll PR. The 90 flat would be a perfect day with ideal training/taper for the next 6wks.
Make one of the easy a full recovery day. Go for a swim at most, or the nice walk with the dog.
Bump your long up to about 15 to 16 by 3 weeks out.
Go with this type of week:
Monday - 5 miles (7:40 pace)
Tuesday - 8 mile LT run. 1 mile warm-up, 3 x 2 mile tempo (6:40 pace) 3 minutes rest in between, 1 mile warm down.
Wed - 5 mile (7:40 pace)
Thursday - 8 mile run (7:00 pace)
Friday - 5 miles (7:40 pace)
Saturday - Race a 5k or 10k every other week with warm-up and warm down miles. Or 8 miles (7:00 pace)
Sunday - Long run. 12 miles (7:20 pace)
Is this the attempt on a hilly course hence the hill repeats? Your mileage is fine but I’m a big believer in tempo runs and I would start increasing your tempo workout to get at least to 6 miles at about 15-30 seconds faster than your goal race pace.
Since I’m old I rotate long run and tempo runs every other week in the marathon prep but I’m a low mileage guy. I would also suggest just taking Sunday off completely. 1 full rest day isn’t bad(this is where my taste differs from the BarryP method).
If you feel like you need the hill stuff, just tempo on a hilly course. If you like two hard workouts a week, I’d recommend long fartleks like 3 min. on/1.5 min off for a good stretch of miles like 6.
Good luck…
Go with this type of week:
Monday - 5 miles (7:40 pace)
Tuesday - 8 mile LT run. 1 mile warm-up, 3 x 2 mile tempo (6:40 pace) 3 minutes rest in between, 1 mile warm down.
Wed - 5 mile (7:40 pace)
Thursday - 8 mile run (7:00 pace)
Friday - 5 miles (7:40 pace)
Saturday - Race a 5k or 10k every other week with warm-up and warm down miles. Or 8 miles (7:00 pace)
Sunday - Long run. 12 miles (7:20 pace)
Wow - this is a serious week. I would suggest some down time or easier runs. Maybe bring Wed and Fri up to 8:30 pace.
I think the OP is a bit behind in his training - this could really burn him out…
No recovery day? Not a good idea to not have one.
looks like he has 3 recovery days, M,W,F.
Not in Printer’s workout. A true recovery day is no running at all, which is a smart thing to do.
Smart being relative in this statement. Smart for a olympic marathoner? Smart for a pro triathlete? Smart for your average age grouper? The injury prone?
Two of those it might possibly be smart for.