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Apr 2012
9:58pm, 30 Apr 2012
3,040 posts
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RFJ
my conversion is shocking, I have a 1:26:09 to a 3:13:46.....
Roberto, like you Im coming back, and starting to reap the patience game, the last 2 weeks dipping just under 20 mins at Parkrun, but it took 8 weeks of base and 4 weeks of decent training to get there... still a long way off and doubt that I will be in 85 shape for Bassingbourne, but certainly will be for Pewsey in August
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Apr 2012
10:19pm, 30 Apr 2012
70 posts
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Northern phoenix
Ditto RFJ,1:26:xx to 3:16:xx,that said i did fall at 16 miles in mara and # hand and elbow, i did start to tie up at 22miles as i had missed a lot of long runs due to groin injury. Just got back from 10 miler 70:35, so looking good for september 
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May 2012
12:43pm, 30 May 2012
1,480 posts
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STOOSH
Edinburgh half for me at the weekend...a bit dissapointed with 84.25 as i aimed for sub 80... Never really found the pace and a pit stop at 9m cost me a couple of mins!!
Never mind,plenty more halfs to give a bash:)
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May 2012
12:29pm, 31 May 2012
3,059 posts
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RFJ
still sub 85 STOOSH well done esp with the pit stop.
I am slowly making tracks back... biggest issue is weight need to lose 14lb..........
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May 2012
12:57pm, 31 May 2012
4,834 posts
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bree
I am thinking about going for this. I have a 87:31 pb run during marathon training but have not really trained specifically for a half, partly because I seem to get injured when I start doing anything resembling speed training.
Can anyone recommend a good plan?
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May 2012
1:23pm, 31 May 2012
2,026 posts
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Loca
bree, what do you call speed training?
For a good shot at a half I personally would concentrate on tempo runs at around goal HM pace and probably some longer interval type stuff 1-2 mile repeats at around 10km pace. And also regular long runs up to about 16 miles easy paced for the endurance and some 10-13 milers as progressive runs, finishing at HM pace or a bit faster.
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May 2012
1:34pm, 31 May 2012
1,965 posts
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tom_craggs
Totally agree with Loca - threshold and tempo is the key to qaulity HM running - a range between 10k and HM pace trying to bump that lactate threshold line up;
5 x 5 mins @ 85% MHR, 4 word answer pace - 10 mile ish pace...60-90 src jog recovery - then build it up - 5 x 6 mins, 6 x 6 mins, 3 x 10 mins. When you are confident with the feel of this pace then exactly as local says building in some lighter tempo/threshold to the end of longer runs. My session today was 80 mins with the last 20 mins @ threshold (more like HM pace than 10k pace for this sort of block).
This really is the key to running well at HM-marathon I'd say alongside building up a good aerobic base through plenty of low intensity mileage. Fast intervals and Vo2 max work can help develop speed and confidence as well as 'running economy' but if I had limited time or sessions in my week I'd be putting the emphasis on tempo or threshold (mean slightly different things but Loca and I are talking about the same thing) every time.
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May 2012
1:36pm, 31 May 2012
1,966 posts
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tom_craggs
added to this there is no reason at all you should get injured running threshold intervals. Perhaps ensuring the easy runs you have in your week are genuinely easy and not as most seem to run them an opportunity to push will help. Save the quality for the sessions. Look at strength and conditioning as well if you find yourself injured a lot.
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May 2012
1:39pm, 31 May 2012
1,967 posts
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tom_craggs
Conversions HM-Marathon can be odd as well and is all about specificity of training. Training for a good HM shouldn't be exactly the same as marathon (though obviously most can and do prove at both at the same time), I ran my first marathon 3:01 from a 1:28 HM PB, wish I could still convert like that! There is a guy I train with who ran 2.43 at London and yet really struggles to go anywhere near 18 mins for a 5k or sub 37 for a 10k....
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May 2012
1:56pm, 31 May 2012
4,836 posts
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bree
In the past I've managed tempos at just slower than goal HM pace and built up from 3 to 7 miles. That seemed to work well.
Intervals I have worked in the other direction, so started at 1 x 3 mile and then done 3 x 2 mile and 3 x 1 mile. Shortest I have done is 0.5 miles and wouldn't want to go any shorter than that. It's the change in pace that I find hard, I think.
Tom - you might be right about my long runs. Loca has mentioned that to me before too! Trouble is, that is my favourite run of the week and I find it hard to hold back the distance and pace. I will have to find some more self control during HM training.
A couple of other questions ...
Target race will probably be in mid-September - I am just doing easy running at the moment - when should I start tempos and intervals?
Do I need some cut back weeks in there? (I think I should!)
Should I race say a 10k or 5k during the training?
Do I need to taper for the HM like I would for a marathon?
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