I know I need to build up my aerobic base as I've struggled to hold a decent pace in half marathons. I've run a 19.30 5k in the last year but can't get any faster than a 1.36 half marathon.
I've got a half in March and then a 10k in May so bit late to do anything for them but I plan to run my local 10k in October after that. Should I wait until after the October 10k and then change the way I train or can I make a difference to my aerobic base between the two 10k's?. I don't tend to race between October and February except the odd cross country race.
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Lots of steady miles should help you.
I also have started doing a 4.5 mile recovery run @ under 135 heart rate the day after a hard interval session. I've got no problem with running slower if it will help me maintain a faster pace in races, I'm just a bit sure what the best approach is.
The main races I like to do are 10k, 10 miles and half marathons but I've reached a point where Ive not improved much over the last 18 months but I've been regularly running 40-45 miles a week.
I run mine about 3 mins/mile slower than my 5k pace, but have on occasions gone slower than that when tired.... I also run a couple of times a week with my better half, who is (by her own admission) a plodder, and those are 4 or 5 miles at 6 mins/mile slower than my 5k pace... and my legs always feel great afterwards, like they've had a really good massage or foam roll!
Is it a case for someone like me that the worse thing I could do is do a run at say 7.30 - 8.30 minute pace because it's too fast for an easy run and too slow for a threshold run?. When I'm feeling tired even this sort of run can be a struggle so I'd be happy to ditch this and run slower if it will mean I gain more out of running slower.
I would be droppping one of your hard sessions each week for another easy run, extending the length of your tempo runs, even if you need to drop the pace a bit and doing the occasional progressional long run, finishing at goal pace.
But that's just me. I'm sure lots will have other opinions.
Its good to get a perspective from other runners who have more experience of trying these easy runs than me. My problem I think has been I've been trying to copy the training of guys I know who have always been fast compared to me but can do it on half the miles I run at the moment. Im also now a Vet 40 so I think I need to train smarter now so very open to trying new ways of doing this.
Thanks for the continued advice it has been very helpful.
Both these types of runs can be pretty tough though and you need to make sure you plan your recovery around them and don't do them every week.
Just looking at the numbers I don't think there is anything wrong with your easy pace but if it doesn't feel easy, it's too fast. Slow down until it really is easy, whatever that pace may be. That way you will be fresher to really target your important sessions.
Have you thought about getting a specific half marathon plan such as the P&L Faster Road Racing or Hal Higdon plans?
Although unlikely to be the only factor, as I was also following comprehensive period of training sessions (~12 weeks) from a group that are coached. I went from 1:28 to 1:23 with the quality training over ~6 months.