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Current best half marathon 1hr28m 42s
ran 1hr 28m 42 back in summer 2004 aged 23, on a mixture of casual long slow runs occasionally, and a bit of footy
now do 2 sessions a week, intervals and a 7miler, and 2 footy sessionsa week minimum
isa n improvement down to 1hr 15 possible?or do i need to train more
and how!
any tips from sub 1hr 20 type folks?
now do 2 sessions a week, intervals and a 7miler, and 2 footy sessionsa week minimum
isa n improvement down to 1hr 15 possible?or do i need to train more
and how!
any tips from sub 1hr 20 type folks?
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and i'm sure the progression comes on slowly
a lot of local top runners are in their 40s adn doing 1hr 15-20 so i've got a lot of hope at age 24!
It sounds like you two have plenty of natural talent.
I ran a 1:29 off 35-40mpw, and did not break 1:15 until I had been running 90+mpw steady for a while.
phew!
is that at 1.15 pace or just a case of getting the miles in?
how many sessions and what kinda paces do you do barnsley runner
I do 2 sessions of intervals per week. If I were HM training I'd do some long intervals or a continuous tempo run at HM pace, a longer (60 mins) run just slower than marathon pace and some fast paced work - e.g. 400s. I'd rotate these so I did 2 of each.
Do you take rest days Barnsley (like every eclipse or more often?)
the age thing is a positive...possibly time to improve
looking at average mileage its probably less than 15mpw for a 1hr 30 for me!
can't really comprehend 50-90 miles per week!!!
i'm getting close to packing in the footy as it does seem the risk of injury and knackeration are the big risks
Hohohho! :-)
passed Hayley Yelling twice on my run..its not everyday you cross elite runners!
and she wasn't running quicker than me!!
YES!
I'm just back from a 38min 6miler - I didnt intend to run that fast but felt quite good.
I've started a training plan to run sub 1hr25 at Reading in April, it included running 12miles yesterday with a disgusting hangover!
Don't know how much I will run this week as I have some serious labouring to do this week - I have 12,000 tiles to get on to a roof!
Have you managed any running over christmas?
did 25 miles last week.
i'm trying to adopt the training plan to run a 1h20-1hr29 half at silverstone in march.the 12 week schedule finishes right on that race which could be a good sign.
i'm attempting 30-40 miles each week, with the speedwork session on the tuesday being the main increase in speed and the rest just knocking up the miles at normal or slower pace.
did my 1hr 28m 42 off an occasional 10miler every month and a couple of non regular 4milers a week, so hopefully this should pay off
the footy might have to go which is a wrench though!
labouring cia?that's gotta be a massive knackering factor to you!!
i did a 10k as a pb in 38mins 20odd seconds last year, which felt like i was pushing myself, but i never really push it or worry about times in training?!
what kinda pbs do you have cia?
My first half was about the same time as yours and have subsequently got down to 71mins off about 60mpw. This includes 1 long run up to 2 hours, 1 track session of usually 1000m reps, 1 tempo run of 10m and 3 steady runs of about 8-10m. You'll get under 75mins easy with a bit of proper running just make sure that when you intend to run hard you run hard and use the other days as recovery sessions.
I'm not sure about the Hayley Yelling comment - she races much faster than you so running faster than her in trianing is pointless. Easy runs are easy and hard runs are very very hard. Don't fall into the trap I have of making almost every run medium-hard.
10k pb is 39m 18 - about a minute off you. I'm guessing you have more talent than me from what you've said but I'm on a 1hr25 plan for Reading.
I'm actually generally easing off alot pace wise in trainin, mainly by not taking a watch - that was just an exception!
I've just started labouring properly again after being in Japan for 5months and as a result I've given up the running for the week (happy with last week though -42miles). Now I remember why I used to have thighs like Roberto Carlos! up and down the ladder 150times a day carrying tiles is hard work! I took ibuprofen all day to get by today but by next week I will be fine to start again!
Are you running at the weekend? How far do you think you will go?
his first was 1hr 12!!not what i wanted to hear!
60miles a week is out of my league at the moment, i've never really done more than 20 a week to be fair.Did 25miles last week, and this week's will be 25, including a 5.3mile cross country on sunday and not including a footy game saturday.
Depending on how good my progression is i might be willing to cancel the footy which has reached 3-4 times aweek often, and just do the running. If i can doa 1hr 25 at wokingham or silverstone that'll be the encouragement i need!
Gumps Boy --when i said i passed hayley i meant going the other direction!!Not beating her!and certainly a tongue in cheek moment.
Do take the advice about what you're achieving ina run.I find it very hard to run "easy" a nd don't yet run "hard", so like you most are medium hard runs.Time will help on this no doubt
Cia --thanks, but not sure about talent!some of the people i read about on here overshadow me completely!i'm looking for a minimum of 25miles a week, which is mroe than i've ever done to be honest, but maybe the footy has beena speedwork device before.
42 miles ina week is some top stuff, you should break that 1hr 25 with that kinda training.
my 10k pb was on the prestwoord 10k of 2005, which started with a small downhill stretch and for once i really pushed it staying with the top 10 for a fair distance.
some hilly bits later on made it tough work, but i clung on for 12th!that made 3 finishes of 12th in 4 10ks!thought they were all small fields of 250 generally!
This weekend i havea football game and a 5.3mile cross country at tadley.Never doen cross country so not getting injured and ideally being first from my club are the main objectives!
good luck with the labouring!i wouldn't cut it for a minute dfoing that!
5.3 cross country race on sunday
6miles overall, but hill speedwork on tueday
10mile run wednesday
this training lark is coming along nicely
14mins 17secs!
now that almsot made my stomach exp-lode!
must be a sign of improvement!
75 minutes for a half marathon is a very decent time and requires specialised training
the football is definitely going at the end of the season bar a once fornightly for laughs work 5 a side game.the otehr 3-4 sessions a week are going!
any injury would absolutely wreck the runningnprogressions i've made!
Our 10k times are similar, my pb is 38:27 and last weekend I ran 39:17 so I'm a little bit off my best form right now but not too much.
Where I've struggled is longer races, my half-marathon pb is a comparitively poor 1:34:35 and I put that down to not high enough mileage, I've rarely done more than 30 mpw and usually less, partly due to injuries, I seem to be more injury prone when I up the mileage.
I'd be interested to hear what sort of mileage and training you guys do and how that translates into your half marathon times - good luck anyway!
I always tended to blag my trainign around the occasional 10miler once a month and generally 3-4 footy sessions a week.
Therefore my half times were better than my shorter races!
I've made the decsiion to really go for it, joining a club, doing training actual running training specifically 6 days a week.Mileage is 25miles a week minimum now, with one speedwork session ona tuesday.
possible halfs are Wokingham, Silverstone, Reading, all flat so we'll see if this transcribes to a pb and how much of one.
My friend managed to beat his pb by 5mins between halfs from 1hr 31 to 1hr 26 by doing proper training, and i'm looking at 1hr 25 for my next withsome luck.
So far I can feel the difference and knocked out a 14m 17s 2.5mile time trial the other day which my trainer pointed out was 5.30 min miling!
felt good..after the desire to collapse had passed!!
When I was playing football regularly I was at the level you are so more than achievable for you, but it does take time.
Good luck with it !
Julz, without meaning to start another debate on the subject of talent, running at our level is not about talent it's about getting the training right over a long period of time, to improve on your pb's you need to bump up the mileage you're running. A decent 400m runner would probably run similar mileage to yourself so there is no wonder why over the longer distances you suffer. To avoid injuries when you increase mileage you just need to ensure that you have a good mix of hard and easy recovery days. The mistake many people make is that they run their recovery runs too fast, the body doesn't recover and you break down. You can definately run sub 75mins but you simply need to do the appropriate training.
not sure about "running at our level is not about talent" and merely about clocking training up.
i've heard of people who rack 50miles + aweek up and don't break 2hrs
you need some natural propensity to be a good runner, you can't just say oh do 50miles a week every week for a whiel and you'll suddenly morph intoa 1hr 15half runner!
because I aim to get my training up high soon!
had a "weak" weekend and allowed myself 2 footy games! but i've quit sunday games now, but have to do 3 more sat games before end of march, so not too much.
have a theory of doing 4mile run every weekday morning (20miles), and then try to get 30 in evening and weekend race/sunday run.
That will ideally land me 50-60miles aweek!
one day in i'm sitting here ABSOLUTELY KNACKERED after my 6am 4 miler!probably due to two gruelling weekend games!
howevere as i bore everyone around me i have tyhe committment so we'll see what gains are possible
i intend the 4mile morning sessions to be just about getting the miles in not too special a pace..tho it normally works as 6.30-7miling
then monday eve is an easy recovery 3-4 miles
tuesday 6miles generally with a running club...2miles there, 2 miles back and loads of efforts of different distances in between..so speedwork basuically...managed a 14m17s 2.5mile time trial the other week.
wed thur and fri varying from 4-8 miles
and ideally i will action at least a 10miler once a week, if no race
this is a big step up as all the training i have ever done was typically off the cuff and incredibly inconsistent!!
looking at a 1hr 25 half at wokingham or silverstone in next couple of months
did just under 1hr 31 on the incredibly hard hilly marlow half in November, and i've had 3months of proper training since...properly stepping up in the last month with 25miles a week min!!
along the right lines?
i'll shut up now becasue i'm getting obsessional!