This page really is about sharing knowledge on training and racing and showcasing the great people we get to work with but I thought it may be interesting (and a touch indulgent) to share my approach to a half marathon recently that may help you...
For context, as a pro triathlete I ran 1.10 off the bike in a 70.3 a few times (I was training 25hr per week and running c50km per week over a c10 year period). What would happen if I doubled the run volume and took 70% off the total training volume....
MONTH 1:
Accumulation of easy miles. Focus on frequency of running 4-7 runs a week. 99% of runs were ´easy for me´ at this time 4.20/km or easier, 50% on grass. The only speed I did here was strides 2x per week: 6-8 x 10sec at 90% effort. Longest run 16km. I managed c380km. I also swam 3 x per week here to supplement aerobic volume. Gym 1 x per week high weight low rep. My only goal this month was consistency and volume with no injury and this month I didn´t wear a watch. (note: I´d been running 50km pw months before starting this).
MONTH 2:
The easy runs became quicker. Now more like 4-4.10/km. And once a week I worked on speed - not top end more 5km and 10km pace. i.e. 5 x 800m at 3min/km with 2min jog. 1st session was hard, got easier. 4 sessions across the month, no half marathon pace, strides 2 x per week. 100km per week. 80% on the road now. Watch only for the sessions. Gym 1 x per week.
MONTH 3:
Time to hone in on half marathon pace. 1-2 sessions per week. Rest easier (more like 3.50-4/km now). Starting at 5 x 1mile in 3.10-15/km in short session. Toughest session 2 weeks out: 8km 3.40/km into 3 x 3km 3.10/km with 1km float 3.40/km 2km easy (22km). 9km at half pace was max I did in 1 session. 100% on road. Every run I visualised racing.
Race & result: 1.08.33. or 3.15/km
CONCLUSION:
I did c90 runs over 3 months, c80 of these were slower than 4min/km and 8 ´harder´ workouts. I took the least risk, high enjoyment approach. I didn´t track anything.
note: racing is very different from training. And to get good at the former you need to do it - a lot, AND mentally prepare. You need to be willing to fail and stay in the moment and believe in what you can do AND it will hurt - maybe a lot. Deep intuition takes experience and willing to go to the edge - takes not caring what others think if it goes wrong. You´ll prob get it wrong much more than you get it right. For me its always effort over outcome, knowing you gave it all relative to your training, start point and time available.
I am not saying follow this approach but it is a non BS approach to running which is a sport which rewards consistency and simplicity & the enjoyment of running is still more important to me than any race.
*this is by no means a template of how you should train for a half marathon, it’s just 1 persons experiment. We are after all an experiment of 1.
Col
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