11 replies to this topic

[messyjessy]

Hi

For those of you who have already done half marathons...


Just wondering how much slower/faster you are in your training runs - the long runs - 15-25k - than in the actual half marathon race?

Do you expect to run it a couple of minutes faster in the real thing or do you make huge leaps and bounds in running faster?

Are your training runs a good indicator of your race pace?

Thanks for any replies!

[Kibbs]

My long training runs (24km's currently and raising) are done at around 5:00-5:30/km depending on how I feel (usually 5:20/km for 24km's+). Race pace for a half marathon I'm completing in a months time will hopefully be 4:30/km.

[lyricnz]

The McMillan calculator provides some speed suggestions for various kinds of training, based on your event pace.

http://www.mcmillanr...site/calculator

Edited by lyricnz, 28 April 2012 - 04:27 PM.

[Lukefrazz]

Like kibbs my pace is generally between 5:00-5:30 depending on how I feel, the weather etc. This is for long runs 20-30 km. I also do medium distance runs midweek (15-20km) closer to or sometimes under 5:00 pace, as well as interval work to try and keep my speed up.

My goal pace for my next half in July is 4:15/km, but I'm planning on doing some tune up runs a few weeks out (eg 15 km at goal pace) to see how realistic this pace is for me.

Just remember that we're all probably doing long runs while fatigued from our other training, whereas prior to a goal race you do everything you can to make sure your feeling at your best on race day.

[Slacker]

'bout 10-15% give or take

Thats the plan usually anyway

[Jason M]

Long run training pace versus half marathon race pace?

I'll start by stating it is greatly affected by what else is in the training mix, where you are in training experience and what you need to develop. Further I am also of the opinion that a some relatively very slow runs develop a lot of important attributes without the recovery cost of faster long runs.

I've just recently raced a half marathon at the Victorian Emergency Services Games, winning in a tactical race in 1:23:58 (3:58/km).  My longs were usually about 30km. The pace a few months out was usually 7:00-6:40, this gradually came down week by week to around 6:00/km for the same comfortable effort.

For a 5 week focus starting 7 weeks out from the race I also ran a weekly 2x7.6km session at half marathon pace totaling 22-25km with the warm up and cool down. Also each week was a very hard hill session that had me feeling very sick plus a weekly track session at predicted 3-5km race for intervals of 400-1000m totaling about 3-4km of hard work. So my training paces varied between 6:45-3:15/km in the final few weeks.

[adr1an]

First up Jason - congrats on your win in the half!

Sorry to kind of hijack the thread for a second, but how did you stand to do runs at 6min km's, let alone 7's, when your race pace is 3:58min/km? Must feel like walking? Are you a Maffetone follower?

I've been going off of 80 - 85% HR max for my long runs, mainly because that then dictates pace without me over doing it (or under doing it). A few race paced efforts within the long run are handy too as you get closer to the race.

[speedmeup]

It really depends on the type of course you are training on. .  if your running steep trails, then 5 - 6 minute km's are fine, then come race day on a flat course you will easily drop a minute per kilometre.

my last 4 attempts at training for HM as follows:

40 km per week on flat terrain = 89 minutes HM
50 km per week on flat terrain = 87 minutes HM
60 km per week on undulating terrain = 83 minutes HM
70 km per week on steep terrain = 80 minutes HM
80 km per week on steep terrain = ... I'll let you know in a few weeks !

Each year my training has been slower and longer, and my racing faster.. .

Edited by speedmeup, 28 April 2012 - 10:15 PM.

[Jason M]

adr1an, on 28 April 2012 - 08:13 PM, said:

First up Jason - congrats on your win in the half!

Sorry to kind of hijack the thread for a second, but how did you stand to do runs at 6min km's, let alone 7's, when your race pace is 3:58min/km? Must feel like walking? Are you a Maffetone follower?

I've been going off of 80 - 85% HR max for my long runs, mainly because that then dictates pace without me over doing it (or under doing it). A few race paced efforts within the long run are handy too as you get closer to the race.

For the first 2-3 weeks I did feel awkward keeping the intensity down. I started this slow which was about 65-70%HRmax because I'd lost most of my base. The recent racing had left me great at half marathon and shorter race paces, but my endurance was very quickly plummeting. Coupled with that my ability to recover was declining.

Moving beyond the 1st couple of weeks the runs soon felt great. Something kicked in and all speeds started feeling good. The long runs are usually in some good difficult, hilly trails. Plus I make sure to keep good technique, not just shuffling through.

Maybe it's because I tend to enjoy nearly all aspects of running and getting out in some good scenery at an easy effort is fun for me. A bit of patience and faith in a training program helps too.

As for intensity I put my half marathon pace at about 85%HRmax so would say this is too fast for a regular long run.

[Running Angel]

messyjessy, on 28 April 2012 - 03:48 PM, said:

Hi

For those of you who have already done half marathons...


Just wondering how much slower/faster you are in your training runs - the long runs - 15-25k - than in the actual half marathon race?

Do you expect to run it a couple of minutes faster in the real thing or do you make huge leaps and bounds in running faster?

Are your training runs a good indicator of your race pace?

A good rule of thumb for long training runs is for pace to be around a minute slower than your targetted race pace. As someone suggested above the Macmillans calculator is a good guide

[UnfitnessFanatic]

I did my first half last year.  My long runs were all done at anywhere from 5-6 min/km.  I did 2speed sessions a hill session and a 12km steady run closer to my race pace.  My avg pace in the half was 3.45.  Looking at my wife though her long runs were done at a similar pace 5.30-6.30 doing similar other running and she managed 1:50 for her race (not sure of the avg pace). Best advice is to get out and race where you can to get a good idea of what you are capable of.

[toolittletoolate]

I think this will very much depend on your base and how much running you have been doing.  I did my first half last year after only 5 months of running.  My long runs (17 - 22kms) were usually at 5:45 - 6:00 pace and I finsihed the half in 1:54:09 which is about 5:25 per KM.  I had in my mind a pace of 5:00 mins per km for the race which I managed to maintain to about 13kms then it started to get slower until 17kms where I really felt fatugued, just hung on till the end,  In hindsight I probably went out too quickly but you dont know until you try.
I agree with Unfitness Fanatic that the best way to find out is to get out and do the race and enjoy it.