I am only focus on running these days and starting to build my training to run a HM at the end of May.
Background info:
36, 5’9, 142 lbs
1:30:xx PR 3 years ago
50-60 km per week
Right now I am not following a plan or any structure and 90% of my runs are on the treadmill. Here an example of what I did for the past 3 days: (pace in km)
Monday: 10k easy @ 4:43 - Time:47:xx
Tues: 10K - 2k warm-up @4:55, 4x 1k @ 3:45 with 1k rest @ 5:00 between sets, last 1k @ 4:10 - Time: 43:xx
Wed: 7k @ 4:13 - Start first k @ 4:55 and progress faster each k. Last k @ 3:36 - Time: 29:xx
I will also start doing a long run per week of at least 1hr and slowly build up to 90 min.
On recovery day (once or twice per week), I do a low intensity Trainerroad ride (45 or 60 min) + a 30 min easy run.
If I was to have key workouts to prep for the HM, what are the good one to concentrate on?
This is assuming that you’ve been running a lot (for yourself) for at least 12 weeks. (Since the beginning of last December)
You’re 13 weeks out, for the next 6 weeks I would have 1 run with 20 to 40 minutes focusing on threshold pace and one long run. Your other 2 to 5 runs should fill out your weekly mileage and be easy.
The next 6 weeks should have 1 run focusing on race pace and 1 run focusing the type of terrain you will be running on. Your other 2 to 5 runs should fill out your weekly mileage and be easy.
A week of easy then race according to your abilities.
If you are just starting to run then I would build easy mileage until your race.
Yes, I have been running constantly since beginning of December 2015. Was part of the 100/100 challenge but got derailed a little due to some sickness and other none related running injury. Currently running 5-6 days a week for the past 3 weeks but ran 7 days a week from Dec to mid Jan. (Only short distance 6 to 8k per run)
I’d also recommend making your long run over 90 minutes. I’m running a HIM on March 6th, and my long runs have been in the 16-17 mile range. Another idea is making your longs have a ‘fast finish,’ so that you are negatively splitting your runs and finishing pretty fast.
I did a long run this past weekend where I did 2x 5 miles in the middle around 15 seconds slower than goal HM pace. This was harder mentally than physically b/c I knew I could do it, but running close to threshold pace for 10 miles is challenging. Another race focused long run could be alternating 2 miles at goal HM pace with a mile easy. In some long runs I cycle through this 4-5x to get a total of 8-10 miles around temp pace.
my immediate thought is that your ‘10k easy’ run is too fast, and your 2k intervals are too long. usually i think of my key weekly workouts as being: 1) speed, 2) distance, and 3) strength.
my magic track workout for the half marathon is 800m repeats; not sure why, but it seems to hit the sweet spot. ~3:00/800m should be around the right pace for a 1:30 half, i think. as you get fitter, add reps or shorten the rest interval, but never change the pace.
a long run once per week, though with the half i’m not as holy about it - with your base getting up to ~20k for the long run should be quick and easy.
then a strength workout. as the others have suggested, a few variations - 20 mins at threshold, ___x3k at race pace, hills, whatever.
are you aiming for a PB in this race? what’s the course like?
Yes I am aiming to go sub 1:28 but also trying to convince myself that I can even do better. (1:25-1:26?)
To reach my goal, I need to run and hold a 4:10 pace. With how I am feeling now, I should be able to get there if I work at it. My easy pace is currently @ 4:45 and I can hold it for more than 10k if I want too. (always still feeling fresh after) 3 years ago, my long easy run was at that pace as well. (longest run was 20k)
At 4:15, I can go for 5k but have yet try it for 10k. (my PR 10k was 42:xx 3 years ago as well) That would be something I will try next.
At one point I will be doing the 3 x 6k reps (3 x 2 miles reps) at HM pace to see how I feel. That should give me a good indication on how I will performed.
Re course: course is ‘flat’. No big elevation except for a few little but very marginal.
For me the big half marathon workouts are
Long run, building to 13-16 miles. Every 2-3 weeks with a fast finish (last few miles around HM race pace)Tempo run, building to 30-40 minutes at a pace between 10k and HMSpeedwork, building up to 6 x 800m. Pacing from the McMillan calculatorThe Hal Higdon plan worked well for me: http://www.halhigdon.com/training/51133/Half-Marathon-Advanced-Training-Program
Based on your stated times, your easy pace seems reasonable. However, it should feel easy and sustainable “all day.” Like others have said, I am a proponent of incorporating tempo or progressive pace elements into your long run. Try dropping your 3x2 mile at tempo pace (i.e. faster than HM pace) with short recovery at easy pace into the back half of a 15 or 16 mile long run.
M: Rest
T: 10k @ easy pace (7:30-8:30/mi)
W: 15k workout (ie. 2 x 3 miles or 3-5 x 1 mile repeats)
T: 10k @ easy pace
F: 15k workout (Progression run or several miles @ marathon pace)
S: 10k @ easy pace
S: 20 -25k long run (every other week finish fast, MP or faster)
Lots of good advice here already, but you need to remember that you have HUGE low-hanging fruit to grab before worrying so much about threshold running. You need to get fast before you train fast. Trust me–you probably have the potential to think 1:25 is slow if you train right.
With 13 weeks, here is what I would recommend (include a long run around 90 min and easy running on other days, running 5-6 days per week):
1 month: building running economy. Lots of strides and hills mixed with easy running. Examples: 10 x 30 seconds fast (5-5:30/mile or even faster if you can do it smoothly) with 2 min jog recovery; 10 x 1 min at 5:30 pace with 1 min jog recovery.
1 month: building VO2 max to put that speed to work. Examples: 6-8 x 3 min at 5:45 pace with 2 min jog recovery, 4-6 x 4 min at 5:55 pace with 2-3 min jog recovery.
1 month: honing LT for race day. Examples: 3 x 10 min with 5 min easy recovery, 6-8 miles at goal half pace