Page 1 of 2 12>
Topic Options
#8972996 - 03/14/17 02:14 PM Half marathon training plan
dirtyS13drifta
Unregistered



I'm about 16 weeks from a SUPER flat 1/2.

I'm pushing to stay above 15mpw, much more than 20 seems hard to me. Always has for some reason.

I'm shooting for <8:00 pace.
Most recent: trail 1/2 with 1,700' vert at 2:00, done on like 5-10mpw.

Top
#8973090 - 03/14/17 03:55 PM Re: Half marathon training plan [Re: ]
Design Offline
Post Master Supreme


Registered: 12/11/02
Posts: 11401
Loc: The OC
I think it can be done. But every run should be a quality run.

I think you'll eventually have to creep up to 20-25 MPW in order to sneak in that longer run.
_________________________
09 CWP MS3
01 Echo 5MT
00 EBP Si - Sold - Pics
89 Camaro - Sold
CSI. What's your diversion?

Top
#8973217 - 03/14/17 06:12 PM Re: Half marathon training plan [Re: Design]
dirtyS13drifta
Unregistered



Yeah, my PR is 8:30(which was a long time ago) and basically every run was quality then. I think I peaked at 22 mpw, but averaged only around 15 then.

Basically I'm sort of wondering if I can recreate that. It seems like most programs are:
discarding speedwork for building a base
require 25mpw before putting speed work in.

I'm pretty sure my body is solid at 15, but I worry that I have to very cautiously approach 20+

I should add I cycle about 50/week and will be cycle racing 1-2x a month(hopefully).

Top
#8973219 - 03/14/17 06:14 PM Re: Half marathon training plan [Re: ]
schtickaz.ai Offline
Post Master Supreme


Registered: 01/23/12
Posts: 33842
Loc: State, Country, etc.
make sure you dont have you long run >= 40-50% of your weekly total to stay injury free they say. At least dont do it every week

also my new theory is that 3x1 or 4x1 mile repeats with either walking or light jogging between is the best workout evar. feel the bern
_________________________
general douchebaggery

Top
#8973222 - 03/14/17 06:18 PM Re: Half marathon training plan [Re: ]
dirtyS13drifta
Unregistered



Example:
"This 10-week plan was designed for those who have been running consistently for several years and who regularly log an average of 25 to 30 miles per week. It’s geared for those who may have finished a half marathon and now want to finish faster. It features two or three days of rest and four or five days of running each week. It includes speedwork to boost your stamina and plenty of race-pace miles to help you easily get into rhythm on race day. There’s a long run each week, which starts at eight miles in week one and peaks at 13 miles.

PLAN LENGTH: 10 WEEKS
WEEKLY ROUTINE: 4 DAYS OF RUNNING, 3 DAYS OF REST/CROSS-TRAINING
WEEKLY MILEAGE: 21–29 MILES
LONG RUNS: START AT 8 MILES, PEAK AT 14 MILES
QUALITY WORKOUTS: MILE REPEATS, TEMPO RUNS"


Similar at "coolrunnings".
Beginner Half Marathon Training Plan
For runners who currently run 15 to 25 miles per week and expect to run the half marathon in about 2 hours.

Intermediate Half Marathon Training Plan
For runners who curently run 25 to 50 miles per week and expect to run the half marathon in under 1:45:00.

Top
#8973224 - 03/14/17 06:20 PM Re: Half marathon training plan [Re: ]
schtickaz.ai Offline
Post Master Supreme


Registered: 01/23/12
Posts: 33842
Loc: State, Country, etc.
yea hopefully you can fit that schedule around your week.

spoiler alert: you're going to need access to a treadmill
_________________________
general douchebaggery

Top
#8973237 - 03/14/17 06:47 PM Re: Half marathon training plan [Re: schtickaz.ai]
dirtyS13drifta
Unregistered



There's a treadmill at the work gym I used, but I swear they're like 20% fast.

Also, treadmills work different muscle groups.

And they suck

Top
#8973240 - 03/14/17 06:53 PM Re: Half marathon training plan [Re: ]
schtickaz.ai Offline
Post Master Supreme


Registered: 01/23/12
Posts: 33842
Loc: State, Country, etc.
its definitely better than nothing, or getting stuck with a bunch of 0-10 mile weeks
_________________________
general douchebaggery

Top
#8973398 - 03/14/17 10:07 PM Re: Half marathon training plan [Re: schtickaz.ai]
Sir Ironpool Offline
Sponsored by Toyota
Post Master Supreme


Registered: 03/12/01
Posts: 71770
Loc: Long Beach, CA
I really like 2 mile repeats for half and full marathon. 2 miles at goal pace then 1 easy, repeat.

Edited by Mrs. Ironmom (03/14/17 10:08 PM)
_________________________

Top
#8974179 - 03/15/17 02:56 PM Re: Half marathon training plan [Re: Sir Ironpool]
dirtyS13drifta
Unregistered



That seems like an odd middle ground between a pace run(lactate tolerance) and intervals(VO2).



I mean I'll probably give them a try once I get into speed work(t-minus 2 weeks I think).

Top
#8974215 - 03/15/17 03:27 PM Re: Half marathon training plan [Re: ]
schtickaz.ai Offline
Post Master Supreme


Registered: 01/23/12
Posts: 33842
Loc: State, Country, etc.
or just do what Ed Whitlock did.

Run aimlessly around a graveyard for 3 hours a day, at super slow pace. Just fast enough that you arent worried about taking an unscheduled day off to recover, ever. He only raced on race days [maybe 1x/month]. Seemed to be good enough to set like 850 masters WR's

When he was in ~2:50 marathon shape at age 73 he says he averaged 9:00/miles or thereabouts but really has no idea. slow af
_________________________
general douchebaggery

Top
#8974239 - 03/15/17 03:48 PM Re: Half marathon training plan [Re: schtickaz.ai]
dirtyS13drifta
Unregistered



Stickaz, you are by far the most useful poster
Top
#8974485 - 03/15/17 06:28 PM Re: Half marathon training plan [Re: ]
Sir Ironpool Offline
Sponsored by Toyota
Post Master Supreme


Registered: 03/12/01
Posts: 71770
Loc: Long Beach, CA
 Originally Posted By: dirtyS13drifta
That seems like an odd middle ground between a pace run(lactate tolerance) and intervals(VO2).



I mean I'll probably give them a try once I get into speed work(t-minus 2 weeks I think).


I found that it put me in the same discomfort zone that is what most of a hard effort race will consist of from the gun. Mile repeats were too short to get my brain used to the idea that my body could keep pushing when I thought I couldn't.

For the record...I did them a lot before finally getting that BQ.
_________________________

Top
#8974567 - 03/15/17 07:40 PM Re: Half marathon training plan [Re: Sir Ironpool]
dirtyS13drifta
Unregistered



I mean most half plans have a tempo run of 5-8 miles.
It seems like that's hitting the spots of what you're saying.

I'm open to trying it.

Top
#8975112 - 03/16/17 11:52 AM Re: Half marathon training plan [Re: ]
Design Offline
Post Master Supreme


Registered: 12/11/02
Posts: 11401
Loc: The OC
I think they both accomplish the same thing.

As long as you are attempting to run outside your comfort zone, I think you should see gains.
_________________________
09 CWP MS3
01 Echo 5MT
00 EBP Si - Sold - Pics
89 Camaro - Sold
CSI. What's your diversion?

Top
#8976227 - 03/17/17 11:52 AM Re: Half marathon training plan [Re: Design]
dirtyS13drifta
Unregistered



Yeah, I'm pretty comfortable "outside my comfort zone".

If anything that's what keeps holding me up, too aggresive with teh speed/pace work.


Just found out my track is delayed.
https://www.portlandoregon.gov/parks/article/632546

Top
#8976295 - 03/17/17 12:45 PM Re: Half marathon training plan [Re: ]
schtickaz.ai Offline
Post Master Supreme


Registered: 01/23/12
Posts: 33842
Loc: State, Country, etc.
my 6:06 mile adult-onset/masters PR seems safe af
_________________________
general douchebaggery

Top
#8976364 - 03/17/17 01:16 PM Re: Half marathon training plan [Re: schtickaz.ai]
dirtyS13drifta
Unregistered



I'm about to do one on the river path, in the rain, just to make you STFU.


Top
#8977182 - 03/18/17 11:55 PM Re: Half marathon training plan [Re: ]
dirtyS13drifta
Unregistered



so for shits and giggles I went and did 5 @ goal pace for my weekend trail run

came in about 15 seconds under pace, over a couple hundred feet of vert (strava's Grade adjustment has me another 25 seconds faster). Trail was supremely sloppy too (sloppy mud or a large puddle every 500' or so).

I was fading towards the end, and I'd definitely rate it as "hard as fuck" while doing it. But I had enough to trot/jog out the cool-down.

I'm really starting to wonder if I should just run the shoulder rather than the road and still manage a pb.

Top
#8978535 - 03/20/17 03:50 PM Re: Half marathon training plan [Re: ]
schtickaz.ai Offline
Post Master Supreme


Registered: 01/23/12
Posts: 33842
Loc: State, Country, etc.
sweet. I hope you sneak under 1:40 soon, doesnt look like its too far off , but probably would take a bunch [8-12?] of 25-30 mpw to get there...
_________________________
general douchebaggery

Top
#8978551 - 03/20/17 03:59 PM Re: Half marathon training plan [Re: schtickaz.ai]
Tits-of-Shame
Unregistered



I agree that 1:40 might take more miles and I'm not sure my feet will like that. Not risking another round of plantar fasciatus for that sort of glory.

But Pretty sure I'm nearly ready for 20mpw and some mild speed work to get mid 1:40s.

Top
#8978556 - 03/20/17 04:06 PM Re: Half marathon training plan [Re: ]
schtickaz.ai Offline
Post Master Supreme


Registered: 01/23/12
Posts: 33842
Loc: State, Country, etc.
I think you're already at mid 1:40s tho, just need a flat course :p
_________________________
general douchebaggery

Top
#8981728 - 03/23/17 11:39 AM Re: Half marathon training plan [Re: schtickaz.ai]
Tits-of-Shame
Unregistered



So there's a 1/2 on 4/2, should I do it. Just fo shits/giggles?
Top
#8981774 - 03/23/17 12:11 PM Re: Half marathon training plan [Re: ]
schtickaz.ai Offline
Post Master Supreme


Registered: 01/23/12
Posts: 33842
Loc: State, Country, etc.
hell yea, just make sure to hit about :60s--120s over what I do
_________________________
general douchebaggery

Top
#8981831 - 03/23/17 12:49 PM Re: Half marathon training plan [Re: schtickaz.ai]
Design Offline
Post Master Supreme


Registered: 12/11/02
Posts: 11401
Loc: The OC
Do it.
_________________________
09 CWP MS3
01 Echo 5MT
00 EBP Si - Sold - Pics
89 Camaro - Sold
CSI. What's your diversion?

Top
#8981940 - 03/23/17 02:19 PM Re: Half marathon training plan [Re: Design]
Tits-of-Shame
Unregistered



Think I might just target 8:00 and no faster.
Top
#8981951 - 03/23/17 02:25 PM Re: Half marathon training plan [Re: ]
schtickaz.ai Offline
Post Master Supreme


Registered: 01/23/12
Posts: 33842
Loc: State, Country, etc.
thats a solid goal imo, 1:44:38 without even looking it up, lmao
_________________________
general douchebaggery

Top
#8994420 - 04/04/17 06:27 PM Re: Half marathon training plan [Re: schtickaz.ai]
schtickaz.ai Offline
Post Master Supreme


Registered: 01/23/12
Posts: 33842
Loc: State, Country, etc.
i think the only thing that matters in half training plans once your body can handle the distance is the tempo run

and that tempo run has to be based on your CURRENT fitness, not your goal fitness

Just as a fer-instance, tempo runs of 20-40 minutes in duration based on my most recent half result are: [I plugged in 1:43]

Tempo Run

7:25-7:41
85-90 HRmax, 80-85 HHReserve, effort-medium
So if 20 minutes long, closer to 7:25, if 40 minutes long, 7:40

If I instead plug in my 5K current PR, it says tempo paces are 6:59--7:16

um, no. Not happening. lol. I'll do mile repeats around 6:30--6:40/mi tho

so imho, get one or maybe 2 tempos in a week, hit 20 mpw, I think you're ok on the long run side
_________________________
general douchebaggery

Top
#8994436 - 04/04/17 06:51 PM Re: Half marathon training plan [Re: schtickaz.ai]
dirtyS13drifta
Unregistered



I agree with your assessment that given a "fixed" vo2 your tempo in second only to pure endurance. Though I'm not sure 5 10+ milers over 5 months is enough endurance yet. But I'll transition from monthly long runs to bi-monthly or weekly shortly

The hard part is picking a tempo pace. Remember I have 0 race/hard road runs in the last 2 years (the few even approaching it have made my feet ache).

Lack of good measure of fitness makes it hard to gauge what I should be doing for speed. Like I did that "trail tempo" run a couple weeks ago but that was off-road/rainy and probably a bit harder than target?
Basically without HR monitor or recent race I'm shooting in the dark.


I think 2 tempos is far too much of that intensity btw.

Top
#8995119 - 04/05/17 11:54 AM Re: Half marathon training plan [Re: ]
schtickaz.ai Offline
Post Master Supreme


Registered: 01/23/12
Posts: 33842
Loc: State, Country, etc.
You're probably right. Was just commenting that I think you have the long run capability more than covered base on your results lately, also I'm worried that when you do >50% of your weekly mileage in one run you're risking injury anyways. Given that, perhaps a 40 minute tempo with a warmdown could replace that long run then. I dunno. Surround it with easy yogs around 9:00 the rest of the week.
_________________________
general douchebaggery

Top
#8995275 - 04/05/17 01:26 PM Re: Half marathon training plan [Re: schtickaz.ai]
Sir Ironpool Offline
Sponsored by Toyota
Post Master Supreme


Registered: 03/12/01
Posts: 71770
Loc: Long Beach, CA
Goddamn you guys make my head hurt!
Just get out and RUN!
_________________________

Top
#8995288 - 04/05/17 01:39 PM Re: Half marathon training plan [Re: Sir Ironpool]
schtickaz.ai Offline
Post Master Supreme


Registered: 01/23/12
Posts: 33842
Loc: State, Country, etc.
I'm gonna do a 20 minute tempo tomorrow [target 7:25] surrounded by easy 1 milers. Today I swim. Come at me
_________________________
general douchebaggery

Top
#8995336 - 04/05/17 02:10 PM Re: Half marathon training plan [Re: Sir Ironpool]
dirtyS13drifta
Unregistered



 Originally Posted By: Mrs. Ironmom
Goddamn you guys make my head hurt!
Just get out and RUN!
This is what happens when you strap runners to a desk/computer

Top
#8995348 - 04/05/17 02:16 PM Re: Half marathon training plan [Re: ]
dirtyS13drifta
Unregistered



p.s. still haven't seen a good plan posted
Top
#8995407 - 04/05/17 03:14 PM Re: Half marathon training plan [Re: ]
dirtyS13drifta
Unregistered



p.p.s.

Someone recommend me a GPS/HR watch. I get "pro-deal" on suunto, which looks like only 28% off.

Top
Page 1 of 2 12>


Moderator:  Silock, Professor Paki 
Hop to:
Shout Box

CSi Sponsors

DiGBiC Lighters
DiGBiC Lighters
DallasColo
Dallas Colocation
ClubSi.com Shirts
ClubSi-Shirts
GameStop
Black-Friday Specials
Big Brake Kits
StopTech.Sale BBK Clearance
Brake Kits
Buy Brake Kits
EBC Brake Kits
EBC Brake Kits
BuyBrakes
Brake Kits-Pads & Rotors Sets
StopTech Brake Kits
StopTech
StopTech NZ
StopTech
StopTech Australia
StopTech
Hawk Brake Pads
Hawk Brake Pads
Samys Camera
GoPros, Cameras, Gear
Brake Specials Near Me
Brake Specials Near Me
Brake Pad Coupons
Coupon Code "hondafetish"
Porsche Brakes
Porsche Brake Upgrades
2-Piece Rotors-Civic Type-R
2-Piece Civic Rotors
Advertisement

| Brake Pads | | How To Change Brake Pads | | Drilled Slotted Brake Kits Cheap | EBC Brake Kits | Performance Brake Kits | Brake Specials Near Me | How To Replace Brake Pads