Help me break 1:50 in the Half

[gamelan]

current schedule:

i run 4 days a week.

Su - 3-4 mile walk
Mo - long run 6-9 miles
Tu - mid run 4-6 miles
Wed - nothing
Th - short run 3-5 miles
Fr - nothing
Sat - long run 6-8 miles, 3 mile walk

right now pacing is all over the place.

so it sounds like multiple long runs of 12+ miles is recommended. what pace should i be doing those at?

-Jeff

 

[Thomas]

FWIW, my schedule is 5-days: Sat-Sun, tues-weds-thurs, and I try to cover the same mileage on the weekend as I do during the week.

I've never tried to pace a training run, and I would suggest that instead of trying to hit a pace for your long runs, just cover the distance at a comfortable, conversational speed. Some days it will come easier than others, weather conditions will vary, and you'll need to adjust accordingly. Once you have a feel for how well you cover the distance, then you can adjust to a given time.

 

[marc237]

Originally Posted by gamelan

current schedule:

i run 4 days a week.

Su - 3-4 mile walk
Mo - long run 6-9 miles
Tu - mid run 4-6 miles
Wed - nothing
Th - short run 3-5 miles
Fr - nothing
Sat - long run 6-8 miles, 3 mile walk

right now pacing is all over the place.

so it sounds like multiple long runs of 12+ miles is recommended. what pace should i be doing those at?

-Jeff

Generally, one wants to do long runs at a conversational pace - in other words, you can speak in long sentences with relative ease. Lot's of newer runners have some trouble running this slow at first. It can be up to two minutes slower than your race pace.

I recommend amending your schedule as follows:

1. Build in intervals and fartleks on non long run days;

2. As you note, build up the long run distance to build up the endurance; and

3. Consider my suggestion for 3/1s on several of the long-run days, it will really help you at the end.

You may want to get a heart rate monitor to help with pacing

 

[adversity04]

Originally Posted by marc237

Generally,
.............

This. Overall just need an increase in mileage. Doing 13 miles shouldn't be THAT foreign to your body.

Warmups and cooldowns count on interval and fartlek days.

 

[shuuy]

I'm all about intervals too (run 1 1/2, at 1h41m, with my longest run at 1h20m before that), and all about heart rate measurement as well

Once a week, go for a long, slow (heart rate < 140 bpm) run. ~3-4 weeks before, you want to do that for 1h50m

At least once a week, get on your treadmill: ~7mph, 7% incline, and strap it on for 1m30s - 2m00 (your HR should be 170-190bpm, the higher the better). Then jog until your HR gets to ~130 (the quicker it does it, the better in shape you are). Repeat ~4-6x

Think about cross-training? Spinning classes have really helped me.

 

[marc237]

Originally Posted by shuuy

I'm all about intervals too (run 1 1/2, at 1h41m, with my longest run at 1h20m before that), and all about heart rate measurement as well

Once a week, go for a long, slow (heart rate < 140 bpm) run. ~3-4 weeks before, you want to do that for 1h50m

At least once a week, get on your treadmill: ~7mph, 7% incline, and strap it on for 1m30s - 2m00 (your HR should be 170-190bpm, the higher the better). Then jog until your HR gets to ~130 (the quicker it does it, the better in shape you are). Repeat ~4-6x

Think about cross-training? Spinning classes have really helped me.

Overall a very sensible plan. The only suggested tweak is to adapt the HR to your own needs. Individual HRs are quite variable. The charts are little more than averages. Accordingly, either use HRs that make sense for you or try the breath method of measuring intensity of training.