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Lelle55
Question:
Can run intervals fast but half marathon not at same level
How can I change my training to improve my half marathon timer. Can Run 5-6 x 1000m in 4.30 but can not run 10 K under 50 min. Have wrong focus on my training. Runs one long run a week 13-15K and shotr 5K and 5-6 x 1000 interval at 4.30 rest 2 min
want some tips to change training so I can reach half marathon at 1:45 Am 55 years old
Asked by Lelle55 - 3 answers - 23 weeks 9 hours ago
scousemouse78
Hello there.
If you were to read Runner's World magazine, you would find even to run a decent 10K time, some runners do over 100 miles a week! Nutters.
To answer ya question, you would be better upping the anti. run 5 times a week as follows:
1) Steady run for 6 miles
2) Speed session: 2 x 400 metres with 3 minute rest
5 miunutes recover
2 x 600 metres with 3 minute rest
5 minutes recover
2 x 800 metres
3) Rest
4) Speed Session: 5 x 1 miles at 5/10K pace with 5 min rest between
5) Easy 6 miles
6) Rest
7) Longer run for 10-12 miles
This is just a sample to follow going by what you have said, not a prescribed programme. If you need to scale it down then do so and build up gradually. Every 4 weeks increase your mileage by NO MORE than 10% of your weekly accumulated mileage. Also, try and join an athletics club... you will meet like-minded people and get some more help tailored to you.
Happy jogging :)
Submitted 23 weeks 8 hours ago by scousemouse78jim_transue
I wonder why you focus on the longer runs? No one can keep their sprint speed up for 5K, or even 2K.
Research I have read, and personal experience, shows that the sprints provide the increased HGH, testosterone, and therefore muscle mass, that one requires for daily life. Current research also shows it improves brain function and reverses the aging process in many ways.
Not saying you're wrong to want to run longer distances. It is our human heritage. Just pointing out that for health benefits, the shorter, more intense runs are probably sufficient.
Outside of that, scousemouse78's recommendation of joining a club is an excellent one. Having peers to push you is a great training tool.
Submitted 21 weeks 2 days ago by jim_transueelkynben
Technique and intensity would be better, in a short to long progression. Make sure you have a good skill-technique basis firstly, more relevant when you move to longer distances (repetitive bad/good movement). Knee problems can be avoided with a good technique basis.
Submitted 15 weeks 3 days ago by elkynben