On your marks...Set. (General chat)

BP_RS3813

https://www.boards.ie/discussion/comment/123578122#Comment_123578122

Will try the 2k intervals thanks very much.

Something like 3k easy, 5 x 2k @HM pace with 1k float inbetween, 2/3k easy to finish sounds nice.

Will be able to practise fueling aswell - taking the gels during the float as will be going a little slower and will be easier to open.

I have 2 months as of this post so will start with 3 x 2k and add an extra interval every two weeks.

What sort of taper do you need for a half? Drop mileage plus intensity? Keep one of the two?

For my 5k and below races I usually do a race specific workout 4/5 days before hand and just one easy run - to finish just 20 minutes easy w/strides the day beforehand to shake out the legs.

FlipperThePriest

https://www.boards.ie/discussion/comment/123579332#Comment_123579332

It's a nice way to break up a long run for sure. 2 months is ideal, you can ease into it, and can maybe leave out the paced work for the first long run or 2 while you build up the miles?

As for taper, for me I tend to do it different every time, based on what else is going on. Last half I did, the week before I had a 5k, so it kind of forced me to taper early. Don't think I bothered with any workouts after the 5k, just strides here and there, distance all under 10k. But if you were peaking your long run at 20k with 5 x 2k (2 weeks before race), then your last long run a week before race could be 14k with 3 x 2k at your race pace… then just some shorter runs with strides in race week, very little in the last 2 days before? Probably different ways to do it… That would be where I'm at at the moment.

BP_RS3813

https://www.boards.ie/discussion/comment/123580285#Comment_123580285

I don't really need to ease into it as I have went up to 14 miles @8 minutes per mile before with relative ease (zone 3) - I have no problem doing it, its the lack of consistency thats the problem. Usually do one every 4 -6 weeks depending on time available and other factors etc.

My approach has always been faster you are the easier slower running becomes which works if your doing an 800 and have a 5k the following week. Works for a 10k (ish) but a HM is a different story.

Will take that advice regarding a 1 week taper - 14k with either 3 x 2k or 2 x 2k @Hm pace a week out should be good. Just a few easy runs with strides throughout the week then.

Really appreciate that - have no clue with regards to anything longer then 5k.

The antrim coast half is only part of a block anyhow - rathfarnham 5k at end of september is main goal, just thought a bit of endurance/strenght from a half marathon its training alongside my usual 5k - 800m work might do wonders as never really did that sort of stuff before.

FlipperThePriest

https://www.boards.ie/discussion/comment/123580317#Comment_123580317

If you're already doing 14 miles at that pace, then you should breeze through this. But as Ceepo says, consistency is defo the most important thing here. If you can pencil out your overall plan and stick to it, you'll be laughing. If you take shortcuts, chop and change, or speed up your slow runs because they're too easy, you increase your chances of running into trouble.

My approach would be a little different. I would think the longer you run, the easier slower running becomes.. speed should be a product of consistency, not a means to an end, imo. Maybe middle distance is a different story, but I'm talking about 5k and up.