What to do for last 6wks of HM training -

Running Fool

Hi guys,

I'm 6wks from a HM and have attached my training so far. Its been sporadic as work keeps me away a lot, i need to do a lot of early morning runs which I find hard to do at any speed.
Anyway, a lot more free in next few wks till the HM - apart from the days I marked as AWAY I'm free to do whatever. I've been meeting a group and doing interval sessions on Wednesdays, they are marked in the sheet and last another 4wks.

So I haven't had ideal training up to now, but from now, if you were me, what would you do?

Some info -

32yrs old
12 stone 4 pounds - could lose a little more I know.
5K PB - 18:50
5m PB - 33.31 - a few weeks ago in Raheny
10K PB - 40mins
HM PB - 1:32
Marathon PB - 3:36

Sheet attached - thanks.

Tom Joad

1. Get your long runs in should be priority number 1 - if I'm reading your spreadsheet right your longest run of this plan has been 10 miles. For example try LSR's of 12, 14, 15, 13, 10 over the remainder of the plan.

2. Try throwing in a few Half marathon pace miles in one of your runs - start with 3 and build up to 5 and you should be fine.

3. Any other running apart from your group session should be nice and easy.

Good luck with it.

Running Fool

Thanks! I should probably highlight, it looks like a lot of REST days in there but usually they were a missed session.

Thanks

Clearlier

It looks like your struggling to find the time to train TBH.

It's pretty clear that you need long runs, marathon/aerobic threshold runs and lactate threshold runs way more than you need any reps to do well at a half marathon but looking at what you've done so far I'm not sure where you fit them in.

For the next few week I'd suggest replacing the intervals with a long lactate threshold run (slightly faster than your half marathon pace) and incorporating a long marathon paced (or a touch faster) section into the long run.

Always do a warm up and down!

For the the LT session always try starting at 4 miles adding a half mile a week.

For the long run maybe half of the length of the run could be done at the faster pace so it naturally lengthens as you increase the length of your long run. TJ's suggestions about length seem about right.

Good luck!

Running Fool

Cool - thanks.

Yeah basically I had a plan that got smashed when work took over and hours became unmanageable. A lot of those Monday runs of 6 7 and 9 miles were supposed to be longer but I'd end up getting out late from work and pretty wrecked - I know a 9mile loop so I could just jump on it and do it pretty mindlessly and it led me home.

But in the upcoming weeks I'm fairly free apart from this wknd and 3 days in April so really I can do whatever is the best thing to help - but is only 5.5 wks really.

demfad

Id do 1km @ HM pace followed by 500m steady pace (between HM pace and your easy pace)

See how far you can go in the first session. Keep extending it after.

Thats an LT session but its specific to your race also. I think you need to kiss two birds with the one stone now.

Do a weekly long run also finishing fast or with HM paced bits near the end. Do the long run real slow 12-16 miles. Time on feet at first (for most of it till the fast bits)

For faster reps just do something like 3 x (6 x 200m) 70s or jog back and 5 mins between reps.

You need endurance (long run)---specific endurance (specific session)---and turnover (200m session)

Do a few strides any time youre feeling stiff or slow.