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8 week training for half marathon

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8 week training for half marathon

Post  leenie on Tue Dec 27, 2011 12:10 am

I have a 5 mile base any suggestions 9 min pace no injurys

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Re: 8 week training for half marathon

Post  Mike MacLellan on Tue Dec 27, 2011 11:57 am

5 mile base meaning you're currently running 5 miles every day?
9 min mile = goal time? Typical training pace?

Once we know that, we can get you ready Smile
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Re: 8 week training for half marathon

Post  Dave-O on Wed Dec 28, 2011 4:21 pm

Depending on what you mean by "5 mile base," I would suggest jumping into week 5 of Hal's novice program. I would replace the tune-up races with more 6-10 mile runs given the condensed time frame.

http://www.halhigdon.com/halfmarathon/novice.htm
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Re: 8 week training for half marathon

Post  leenie on Wed Dec 28, 2011 10:05 pm

9 minute pace is my typical training pace. I usually race at a 8:15 - 8:45 pace, better on 5K's and obviously slower on to half marathons. I usually run 3 times a week for 5-6 miles and then do a long run on the weekend for 8-10 miles.

My goal race pace is to maintain an 8:15 in a half marathon.

What could I do to reach this goal?

Thanks!

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Re: 8 week training for half marathon

Post  leenie on Wed Dec 28, 2011 10:07 pm

In addition, I don't do speed work, tempos, or repeats. Maybe this is I need to try.

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Re: 8 week training for half marathon

Post  Mike MacLellan on Thu Dec 29, 2011 11:26 am

I would increase total days running to 4 or 5 per week and begin to incorporate tempo work into your running. The tempo work I'd do would be Hal Higdon style, starting with a 15-20 minute warm-up, then increasing your effort level from "working a little" to "slightly uncomfortable" over the course of 15-30 minutes (start on the shorter side, then build), hold that last one for 5min (should be just a bit faster than your HM goal pace), then cool down for 10. One per week should be more than sufficient. The days on either side of the tempo workout could be rest/recovery, and the rest of your runs would be at an easy/conversational pace.

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Re: 8 week training for half marathon

Post  leenie on Thu Dec 29, 2011 8:54 pm

Can you be more specific I run 4 days plus cross train with spin and weights is that enough to make me feel strong enough to run a better half? I recently trained for marathon in nov feel conditioned 4 -20 milers time 4.0. What is the big difference that is going to make me a faster pr?

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