First ever Half Marathon - 4 weeks to go - Training Advice? (Read 1601 times)

Hi Guys

 

This is my first ever half marathon race, and my first ever non "fun run" race ever.  Sun Aug 1st, looking at a 1:35-1:40 time

 

My log is there for you to see. My plan is to run 3 more long runs of 18-20km on the next 3 weekends (3/7, 10/7, 17/7), drop it to 2x 12kmish for the weekend before the race (24/7,25/7as i did on 19/6+20/6) - I have found although i can do 18km easily now it does tire the legs for the following few days). Good idea or not??

 

Around that generally keep the 3 or 4 7-12km runs during the week going then rest for the 2 days before the race?   Another words pretty much what I have been doing for the last couple of months

 

The course is a flat one so probably not gonna do too much hill work for this race and just concentrate on rate, form and consistancy. Any advice appreciated!!

I have a problem that i love to compete against the clock and love to see improvement. I like to pass people like to reel them in, too much ego stroking maybe? I do find it hard to run "easy" although i didnt feel my 1:21 18km was pushing too hard, think i could go quicker if i made myself hurt more for the final 5-6km

 

My last 18km was pretty comfortable and controlled pace....what i call "yellow zone" not "red zone" - good controlled aerobic running ie finish, jump in the car and drive off vs finish and collapse on the ground gasping for breath so no it wasn't 'racing'. My training runs are on a good fast totally flat course. last one was on a still day, no traffic to dodge so prob gain a minute or so at the start vs a busy race? Also weather conditions...a wind ravaged day will mean  <>+3-4 minutes to me on an out and back course based on my experience so far

 

I seem to be able to run 4:30 pace easily but getting down to 4:20 pace for that distance (or even 10km) is very difficult so i seem to train just below the zone where it gets uncomfortable. 

 

To me training not too far off race pace often just cements in my head exactly what i need to do and gives me the confidence that I "can do that pace for that far" and "no im not running too fast as i know i can keep this pace up for 20km"

 

Will take your advice though, speed not distance is what tires!

 

To me training not too far off race pace often just cements in my head exactly what i need to do and gives me the confidence that I "can do that pace for that far" and "no im not running too fast as i know i can keep this pace up for 20km"

 There is absolutely a place for practicing race pace in training.  It is a valuable technique.

 

But far too many of your runs are near that pace.  The fact that you find 10 seconds per km significantly harder to sustain means that you aren't going to get a lot more out on race day. 

 

You will be amazed at how much more you can bring to the races, to the hills, to the intervals, etc if you simply quit racing your training runs.  Races are for racing.  Training runs are for training.  You say that you felt that the 18 k wasnt that hard, but then you also talk about feeling tired legs the next few days.  It shouldnt take that long to recover from a training run, otherwise you are missing out on some seriously good training time. 

 

 

You've got some good advice already. I just wanted to post because I can totally see myself in you. Your goals are similar to my goals when I started running. My first half marathon in 2006 was 1:36 (7:20 pace) and at that time I was probably running too many of my runs at around 7:30 pace. Nowadays my half marathon pace is closer to 6:30 but my easy runs are more like 8 or 8:30 pace. Last weekend I ran PART of a long run at 7.30 and that was a good workout for me. Followed up with a couple of easy days and then a track workout of intervals at a much faster pace. Bottom line: move away from racing all your workouts so that you work hard at a few (and have a plan for what each one will accomplish) and use the rest to recover. As you work harder you'll run slower on the rest days, and as you run slower on the rest days you'll be able to run harder on the workouts. Good luck and good running.

John

There are different formulas and opinions out there but this is not a bad place to start.  At least to get a feel for pace variation.   Scroll down, input your best 5K and go from there. 

Most will say train for the pace you are, not for a goal pace, but if you feel your 5K is not representative of what you are capable of, enter your goal HM time, although as I recall your goal was in the ballpark based off your 5K PR.  

 

Caveat: for most newer runners the prediction for longer races based on 5K is overly optimistic.  

Long runs and most training runs should be around 2 min slower than 5K race pace. Do this for for your long runs now  but do the last 2-3 miles faster if feeling good. You need a long term plan. The one you are on is going to break you down and halt your progress. Twice per week strain - you are doing this most every run not allowing improvement.

 

Confidence is fine but racing experience is more important. You are traing too fast. Some of your runs say EASY yet you are at 7:20-7:30 pace which is TEMPO effort. Nice to do this but not regularly. I recently ran a 20:18 5K on 23 miles per week training and 2 weeks later did a 1:32 and change half and did no training faster than a 7:30 pace (hammy recovery) other than striders and a couple 5Ks along the way. This isn't my ideal training but aerobically I was very strong and could hold a 7-:7:05 min pace throughout half and finished strong (6:50 pace last 2 miles) even though I never trained at that pace. Your training is not focusing on the foundation you need to get aerobically stronger. More miles (slower) and more strategic quality training is the key to your long term success. In next 4 weeks, do the long runs as mentioned above and one other day per week, do 4-5 X 1 mile at half marathon effort (90 sec recovery) with a  two mile slow warm up before.  Then do 4-5 X 200M fast (not all out sprint) with equal recovery. Finish with a mile or two cooldown. Mix in fast striders a couple other days per week. Good luck.

 

 

This is where I struggle.  6 minute km's? really??  I can run backwards that quickly.  i can see i am going to have to rethink my entire training strategy after taupo and see if i can improve further for auckland which is a harder race all things equal.

 

Definitely something that needs exploring and very willing to do so as I can't seem to get much past 4:30 pace at the moment

 

One thing I am very lucky with is i have access to a brand new rubber surfaced running track only 5 minutes drive from home so will be all good with interval training!!

 

Patience as they say

 2 -2.5min per mile, not km. so more like 5:15-5:30/km (+1:15-1:30/km).  But still slower than you are used to. 

5.15 - 5.45 or even a bit slower is where I do most of my easy / long runs (just back from a very blustery 15km at 5.49 pace).  And I know you are a bit quicker than me but certainly I'll be hoping to have a shot at a 1.35 half before Christmas too.