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Half training
my 1 year run-i-versary is Thursday!!! and I am training for a half marathon. Can you help a slow runner out with some speed work advice? For reference I did a 5 mile race a couple weeks ago in 1:03:29. My only goal for the half, other than finishing, is to finish under the 3 hour required mark. Right now the McMillan calculator guestimates a 2:57:04 finish for a half with continued training. I don't know/understand how to read his recommendations for the various workouts.
I am following Hal Higdon's novice 1 training plan and have been hitting the long runs on the weekend, but would like to incorporate some speed to a weekly shorter run. I do my weekday runs on a treamill and get bored with going the same pace, so I am usually changing my speed at random to keep it interesting.
TIA
Re: Half training
I think the best thing you can do right now to build speed is to build mileage. It can be challenging to focus on both speed and distance especially for a first half.
Have you run a 5K? I believe Hal Higdon uses 5K pace as a pace for your speed work. (maybe use mcmillian to figure this out) Once you determine your 5K pace I would start with 400s (~25 miles). Run your 400s at your 5K pace and then walk or jog in between. Then repeat. You can increase the number of 400s or add in 800s and 1600s to keep mixing things up.
Thanks!
I've done two 5Ks and one 5 mile race. Here's my thing, I know I can run faster during my runs but I save my energy so that I can finish the distance that I set out to do... like I am scared to push myself.
I know I am slow, but here is an example. Last week I ran 2 miles 24:22, this week I did 23:32.
I agree that adding miles has helped with my endurance and has made me faster, but I didn't know if there was something that I can do once a week to give it an extra kick. I will try the 400s at my 5K pace, but what is the 'in between' distance?