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Half marathon training plans & advice?

  • 16-03-2010 10:15pm
    #1
    --amadeus--
    Closed Accounts Posts: 5,096 ✭✭✭


    Right, I've binned Cork. Life has just been too busy to give proper commitment and it's going to get busier with a crazy April coming up. I also realised that Cork only gave 18 weeks to Dublin and I'm planning on pacing it which means racing either Berlin or Amsterdam or some other autumn race. So that timeframe was just a bit too tight.

    So new plan (#376 this year :rolleyes:) is to race the Limerick half as an A race (or as close as possible to an A race given the time frame) and also try and set a 10k PB around teh same time. The idea is to try and get my shorter distance times down before going into an autumn marathon program (as done by KC and reccomended by Aibhain, Tergat and others).

    10k PB is 38:45 last year, mara PB is 3:00:35 so they are broadly in line according to McMillan and they predict a 1:25:xx half (I've never run a half). But a sub 1:23 would qualify me for the NYC marathon so that's the goal.

    But I have no idea how to structure a training plan for a half. I have about 6 weeks, which is ~4 weeks hard training and I'd like to keep my long runs at mara length.

    So any advice? Any links to good plans? Anyone happen to have a plan they can email to me? Help, help, help!


Comments

  • #2
    BeepBeep67
    Registered Users, Registered Users 2 Posts: 8,087 ✭✭✭BeepBeep67


    I'm in the middle of a longer run up to a half myself at the moment and being coached for that. With 6 weeks to go I'd get a diet of tempos at PHMP pace (6:20) and start with mile repeats at your 10k pace and reduce to 1200's and 800's as you get closer, plus your LSR of 15+ with a few faster stretches thrown in towards the end - 3 quality days and filler miles should get you there - BHAA have a 10k in Kildare on the 24th of April, which would suit a few weeks out.


  • #3
    Sub430
    Registered Users, Registered Users 2 Posts: 642 ✭✭✭Sub430


    If it's good enough for Ryan Hall...

    http://www.runnersworld.com/article/0,7120,s6-238-244-258-12006-0,00.html

    It's the one I'm using for my half (a lot slower than your goal :))

    Jump in at week 4 and away you go. Easy peasy Japanesey.;)


  • #4
    shels4ever
    Closed Accounts Posts: 7,598 ✭✭✭shels4ever


    --amadeus-- wrote: »
    Right, I've binned Cork. Life has just been too busy to give proper commitment and it's going to get busier with a crazy April coming up. I also realised that Cork only gave 18 weeks to Dublin and I'm planning on pacing it which means racing either Berlin or Amsterdam or some other autumn race. So that timeframe was just a bit too tight.

    So new plan (#376 this year :rolleyes:) is to race the Limerick half as an A race (or as close as possible to an A race given the time frame) and also try and set a 10k PB around teh same time. The idea is to try and get my shorter distance times down before going into an autumn marathon program (as done by KC and reccomended by Aibhain, Tergat and others).

    10k PB is 38:45 last year, mara PB is 3:00:35 so they are broadly in line according to McMillan and they predict a 1:25:xx half (I've never run a half). But a sub 1:23 would qualify me for the NYC marathon so that's the goal.

    But I have no idea how to structure a training plan for a half. I have about 6 weeks, which is ~4 weeks hard training and I'd like to keep my long runs at mara length.

    So any advice? Any links to good plans? Anyone happen to have a plan they can email to me? Help, help, help!

    Is there no P&D Half mara program :)

    Beebbeep seems to be spot on to me . Not much to change to your marathon program just no real need to go past the 2 hour mark on your long runs, Then tempos at 10 mile pace and 1k-1600 reps at 10k pace. I'd stick in some 400m myself in the last number of week , I feel these session are great.


  • #5
    tisnotover
    Registered Users, Registered Users 2 Posts: 1,659 ✭✭✭tisnotover


    Sub430 wrote: »
    If it's good enough for Ryan Hall...

    http://www.runnersworld.com/article/0,7120,s6-238-244-258-12006-0,00.html

    It's the one I'm using for my half (a lot slower than your goal :))

    Jump in at week 4 and away you go. Easy peasy Japanesey.;)

    +1, used this last yr for Cork Half Marathon. Good detail in it and progresses well. Best of luck with the half goal!


  • #6
    Sosa
    Registered Users, Registered Users 2 Posts: 3,209 ✭✭✭Sosa


    --amadeus-- wrote: »
    Right, I've binned Cork. Life has just been too busy to give proper commitment and it's going to get busier with a crazy April coming up. I also realised that Cork only gave 18 weeks to Dublin and I'm planning on pacing it which means racing either Berlin or Amsterdam or some other autumn race. So that timeframe was just a bit too tight.

    So new plan (#376 this year :rolleyes:) is to race the Limerick half as an A race (or as close as possible to an A race given the time frame) and also try and set a 10k PB around teh same time. The idea is to try and get my shorter distance times down before going into an autumn marathon program (as done by KC and reccomended by Aibhain, Tergat and others).

    10k PB is 38:45 last year, mara PB is 3:00:35 so they are broadly in line according to McMillan and they predict a 1:25:xx half (I've never run a half). But a sub 1:23 would qualify me for the NYC marathon so that's the goal.

    But I have no idea how to structure a training plan for a half. I have about 6 weeks, which is ~4 weeks hard training and I'd like to keep my long runs at mara length.

    So any advice? Any links to good plans? Anyone happen to have a plan they can email to me? Help, help, help!

    Pity about Cork amadeus.....but there willl be others.

    Sub 83 is well within you,i did 83:37 last Dec,7 weeks after Dublin and without anything specific done,and know that i can break 82 anyway.

    Training for a half is harder than training for a full imo....faster runs @ hpmp which are tough....but you will get it done.

    Oh....i have no idea what training to do for it :D


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  • #7
    donothoponpop
    Closed Accounts Posts: 4,608 ✭✭✭donothoponpop


    No idea where your training is at, since you hardly update any more:rolleyes:

    ...but why not do a 10k program first, then a fast half on the way to going sub 3? If your goal is a fast autumn marathon, then that's the timeline you should be following.


  • #8
    asimonov
    Closed Accounts Posts: 1,378 ✭✭✭asimonov


    donothoponpop wrote: »
    No idea where your training is at, since you hardly update any more:rolleyes:

    ...but why not do a 10k program first, then a fast half on the way to going sub 3? If your goal is a fast autumn marathon, then that's the timeline you should be following.

    This makes a lot of sense, and will make a great change from the marathon training you've been doing for the last couple of years...lots of hills / tempo / speedwork and your long runs will top out at a family friendly 1hr45 or so. Its not as time intensive as marathon training but as Sosa says you do work harder. Then a 12 week marathon programme will have you in tiptop shape for an autumn :)


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