3 replies to this topic

[kona09]

So, I am trying to get a jump on the SMH half this year, my previous PB for a half is 2:12 but i want to get that down, a lot, hopefully to at least 1:45.

As a bit of background, i run on average 3 times a week, try and go to the gym and get a swim in as well. I do a far bit of mountain bike riding as well so some fitness is there already (however dropping a few kg's around the middle would help as well)

Previously when training for half marathons i have not been as strict or as consistent as i should. I am planning to follow a program (have already downloaded some of the net etc and am pretty much ready to start)

So, here is the question, most training programs suggest training paces to meet the time you have put in. I am going for a substantial PB and am thinking should I be trying to train from the start at the goal time paces, or should i try and build up those paces as I get better. I am cautious of over training and injures and simply because i wouldn't be able to do a long run at a goal HM pace for example i am leaning toward the later of those two but would apprieciate hearing what the thoughts are out there...

Cheers

[CountryMuzz]

According to the Mcmillan Calculator a 1:45 half is equal to about 46-47minutes for 10k, and around 13 minutes for 3k. So if you want to get a feel for how you are going - do a 3km time trial and multiply it by 8 for a half marathon prediction.

Beyond that - your training pace for your longer distance runs should be comfortable - listen to your body (can you still talk whilst you run) rather than training at a certain pace that might be quicker than your body can handle (that will only lead to injury). Do some interval training to build your speed, and progressively build your weekly distances. Get your weekend run longer so that you have the endurance for a half - and follow a program (don't forget the 10% rule for building your distance).

Be patient, and persistent - and don't try to run your long run at your half marathon goal pace - you can't run a race every time you run. My coach tells me there are three speeds to run - your race pace during a race, your high speed pace during interval training, and your steady comfortable pace for everything else. The race pace comes when you bring it all together on the day - you have to trust your training.

I would suggest that you don't train at the pace that you want to race - you race at the pace that your training allows you to achieve.

[wharfie]

Kona, sounds like you are a similar paced runner to me.

I ran my first HM last year in 1.43.

Previous to that I had only run the C2S perth 12km in 1.01.

I got a bit more serious with my training after that 12km run, and was running two-three times a week.

Usually a combo of 14 to 17km and 11km runs.

I used to run the 17km at 9.5-10km an hour, and the 11km at about 10-11.5km an hour.

I should note that on the 17km, I would usually do a bit of faster striding at times for 200-400m, and it also included going up the Kokoda trail, which is a very steep, semi stepped ascent to kings park.

I also did some tempo work which was 6x200ish metre sprints, which jogging recovery in between.

Looking back at my training log, I also had a few random 2.4km, and 3.5km runs in there also.



I ran the full distance once in training, at 2.15approx so was suprised to go sub 1.45 on the day.

Hope this helps.

[Matt80]

kona09, on Jan 7 2010, 05:32 PM, said:

So, I am trying to get a jump on the SMH half this year, my previous PB for a half is 2:12 but i want to get that down, a lot, hopefully to at least 1:45.

So, here is the question, most training programs suggest training paces to meet the time you have put in. I am going for a substantial PB and am thinking should I be trying to train from the start at the goal time paces, or should i try and build up those paces as I get better. I am cautious of over training and injures and simply because i wouldn't be able to do a long run at a goal HM pace for example i am leaning toward the later of those two but would apprieciate hearing what the thoughts are out there...

Cheers

Same here, I only started running consistently last year 1.01.09 so I see that I already have the jump on last years SMH 1/2. I ended up doing a time of 1:38 which I was totally pumped about which included a sub 4min final km. Ill be looking to try and get my time to between 1:30-1:35 this time around.

In terms of training I just 'listened to my body' and ran how I felt on each day. the only thing I tried to do was build my distance up to 60-70km each week from about 20km. I tried to run 4-5 times a week My longer weeks were followed by a shorter week then a longer week again.

In training I was doing a variety of runs;

-during the week 2 x 6-8km at a 'decent pace' for me of about 4:30 (a bit quicker than my race pace)
-longer runs of 1 or 2x 10-14km at 5:00-5:30 pace
-long runs of 1 x 15km+ at whatever pace i could manage. I always seemed to finish off the last few km strong after a long run
-some very short 2-5km easy runs just to turn the legs over and keep me interested.

My long run pace was in the range of 20km in about 1:50ish and I was doing a few runs longer of 25 and 27km to ensure I had the legs and the mental state of mind to do 21.1.

I also kept a pretty accurate training log log on Excel, this allowed me to track my progress in terms of distance, time etc. This really motivated me as I could see progress week to week.

This time around Ill be looking to do some speedier speed sessions and try to get my long run up over 30-35km in prep for a full marathon sometime.


Im not sure how scientific this is but It seemed to work well for me. I didnt get any injuries and got my weight down to 68km from 85.

Good luck with your training!

-Matt