Hi, I’m hoping for a little advice please!
Im trying to break 1:30 in a half marathon in 3 weeks time
I came close last year but went off too fast and finished in 1:31:10 totally and utterly knackered. I had nothing left from 11 miles.
Ive upped my training and in the last 2 weeks have been running 50 miles a week but a maximum of 8 miles a time
Ive just done 8 miles in 54:28 in 6:49 mile with really consistent mile times. That’s my fastest 8 miles ever.
Im 44 years old so certainly not young! My question is what now?
ive just run 13 days out of 14 but really don’t know when to slow down the training. I dont want to lose fitness but I need to maximise my chances! Last year I clearly couldn’t keep the pace up and really struggled at a 6:52 pace after 9 miles....today after 8 miles I feel ok but still think I’d struggle to keep the pace up for another 5.1 miles....
any advice very gratefully received!
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Also, unless I've misunderstood, if you only run upto 8m, regardless of how fast you can do it you are bound to strughle in last 5.
It's difficult to assist without seeing a typical weeks training ie distance and pace of each run.
It's too early to taper, typically fitness gains take about 10 days to filter through following a workout so in the last 10 days you can't do a great deal to improve, but you can do too much and detrimentally affect your time. typically I'd be pulling things back for last 7 days, perhaps with a light session on the Tuesday and then just short easy runs with some strides.
I did the 9miles on 1:01:ish but went off very fast, 6:25, 6:30, 6:35 which was pretty brainless.
I think I’ll struggle to break 1:30 and I guess next time have to run longer distances. I’ve run marathons before so used to running 16-18 miles regularly.
Whats the max distance you’d suggest in training for a half?
thank you for the advice
but generally I’ve been 4-5 runs a week 10km a time around 7:20s
To be honest I don’t think I’ve been training hard enough!!
Running 6:52 a mile is a big effort for me and I guess I’d need to be running the 8 miles in 6:30s to be able to do the half in 6:52s
1. You will drop off if you max long runs at 8m. I run to 15m.
2. You will also drop off if you set off 30s per mile faster than target pace. Start at 7mm, ease into it and push towards 6.50 and sit there.
3. Your running everything way too fast!
I run about 50mpw and am 1.23 for a half and 2.57 mara. of those 50 miles at least 35 will be between 8-9mm pace.
I will generally do a weekly tempo of about 8m. This will be between mara and hmp. I couldnt run 8m at my desired half pace just on my own in training. I will also do another session, perhaps mile repeats or some sort of mixed pace fartlek.
It's too late really for this race, but you are running yourself into the ground. Yoyr paces and structure need a compkete overhaul.
so, I’m conclusion, run slower, run further and don’t go mental in the first few miles of the race!!
thank you for your help.
a fast mile then a rest then repeat?
It is really important to think about what you are doing each time you run and not just go out and run everything at what would be about your mara pace. Running slow and easy is a discipline that can be hard to master and get your head around as you will be used to considering a useful run as one that has you breathing and working hard.
As you've been running 50mpw, you should be able to handle those two step ups, particularly as you'll be running nice and easy.
I should have gone on here years ago!!
I took it!
I increased my my mileage and ran a few steady 13 milers. I then tapered in the last week.
I just ran the Cheltenham Half Marathon in 1:29:57!
It was close but I ran very evenly and didn’t go off too fast at the start!
Anyway thank you for the help. It really made a massive difference.