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HM Training

  • 27-12-2014 2:20pm
    #1
    pointer28
    Registered Users, Registered Users 2 Posts: 1,356 ✭✭✭


    Hi all,

    Currently just starting into a new training plan and hoping to break 1:30 for the HM in Wexford at the end of April. I've been running 3 years with no long breaks and over 2500 kms this year, I also cycle about 100 kms a week which will also be increasing in the New Year.

    I'm using a modified JD plan, which has my (theoretical) M pace at 4:31 mins/km while my target HM pace will be 4:15 mins/km.

    Every second long run has some decent M paced stuff in them, 2 times @ 14k and then the next 3 times @ 16k. I have done plenty of these sessions before and really feel that they're beneficial and build great mental toughness too, especially when done alone. My longest LSR's will hit 24/25k before race day.

    My question is this, I have a local HM 5/6 weeks before my goal race and was thinking of running this at M pace (1:35) as a really good tempo session. I would take it easy for a few days before and after. Is this pace too much for 21k or should I dial it back a bit more and maybe run it at 1:40 pace instead?


Comments

  • #2
    Itziger
    Registered Users, Registered Users 2 Posts: 4,047 ✭✭✭Itziger


    Hmmm? I'm not sure I'd do it like that, no expert here now, eh.

    I'm not convinced that doing a Half at M pace 5 weeks out from target is really that beneficial, mentally or physically. Last year I did 3 Halfs. First one I was coming off the back of 10k training and it showed. I faded a bit and came home in 1.26. Then 6 or 7 weeks later I did 1.24.10 at a real target race but with a slightly tough course, couple a drags in the last few kms. 4 weeks later I did 1.22.30 on an easier course.

    So, personally, I'd either give the first one a lash but don't beat yourself up if you fade, or I'd try a Progression run. (5 easy, 5M, 5 between M and HM, 5 HM....) I don't know, I think those two alternatives are what I'd be thinking about. If you do try to really race the first one, you'll obviously have to adjust training a little.


  • #3
    menoscemo
    Closed Accounts Posts: 13,915 ✭✭✭✭menoscemo


    Itziger wrote: »
    Hmmm? I'm not sure I'd do it like that, no expert here now, eh.

    I'm not convinced that doing a Half at M pace 5 weeks out from target is really that beneficial, mentally or physically. Last year I did 3 Halfs. First one I was coming off the back of 10k training and it showed. I faded a bit and came home in 1.26. Then 6 or 7 weeks later I did 1.24.10 at a real target race but with a slightly tough course, couple a drags in the last few kms. 4 weeks later I did 1.22.30 on an easier course.

    So, personally, I'd either give the first one a lash but don't beat yourself up if you fade, or I'd try a Progression run. (5 easy, 5M, 5 between M and HM, 5 HM....) I don't know, I think those two alternatives are what I'd be thinking about. If you do try to really race the first one, you'll obviously have to adjust training a little.

    +1, I'd give the first one a lash with no taper so as not to beat yourself up about it. Look to improve significantly in the second one.
    You'll have to adjust training for the week after the first HM though and take a full recovery week. If you don't want the first HM to disrupt training then run it as a session but I'd favour giving it a pressure free lash.


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