Exciting mate! Cant beat writing out a physical plan on a piece of cardboard with a pen and ruler, proper planning that!! Good luck with the double T work, hope it goes well... i'll be following
Ha ha proper old school that! I’ll hang it on my wall. :) Thanks. I found them useful last time I dipped my toe in. Saw you smashed a 5k. Great running so soon after your marathon!
I have my favourite workout suggestion! Adapted version of a popular marathon session, that our club runner named Ilpo runs a lot. Therefore we call it: Ilpo Express. 🚂 1. Run - 5 km 2. Recover - 1 km 3. Run - 4 km 4. Recover - 1 km 5. Run - 3 km 6. Recover - 1 km 7. Run - 2 km 8. Recover - 1 km 9. Run - 1 km. Alternates between running and floats, with the majority of the running intervals at around half marathon pace up to: whatever is left in the tank. 😅You mastered the workout if the average pace is about your target half marathon pace. 😎
@ Ilpo Express! If you actually do it: Good luck. 🍀 Say Ilpo Express in the vid, and I will share it to my whole club. The workout has reached legendary status in our club and is feared and beloved at the same time. Cheers from Helsinki!
I was never aware of this channel until just now. At least I don't remember seeing it. Before I watch, these questions: 1. Are you willing to run in the outside lanes of a track? 2. Are you willing to run clockwise on a track? These may be answered by watching, which I very well may do.
I partially tore my calf 6 weeks ago and haven't run since then. Your videos got me excited to start running again! Gonna start w/ a little test run tomorrow AM :)
Some very interesting ideas in there. I like the alternation of the long run and the progressive run, and also the wildcard Saturday sounds like a smart thing to include.
Decent plan, very nice! In your miles period I think I would run the longruns at a steady pace with HR to the higher end of zone 2 to increase aerobic capacity and running efficiency. I like steady longruns a lot and challenge myself to get as close to marathon pace as possible on average while keeping HR in zone 2.
I’ll be running here in USA at Naples Florida next January 18 looking sub 80’ at 55 years young and then at Gainesville Florida, 10k world master championship March 29 looking 36’ and finally Berlin Marathon looking to break 2:50.
Will be great to semi-follow along. I will be entering the Nice HM on 27th April which is in 24 weeks, so a while a way but it will be deep winter where I live (French Alps) so training can be more difficult. Just done a Nice 20km in 1:58 but I am hoping for say 1:50 for HM but I have no idea what is a reasonable target. My Garmin currently says 2:01:25. Best of luck. PS Still don’t understand why you channel has only 4.3K subs.
@@3Unique semi-follow like semi-marathon? Ha! I like that!! :) Yes I live in Canada and so I understand the issue with training through the winter! It gets cold and snowy here which is not optimal. I’ll just do the best I can! Congrats on going sub 2! That’s a big target. And well done on outperforming your Garmin! I haven’t done that yet…. (Yet!). 1:48 in Nice I’m guessing - go for it! (Thanks for the comment on subs! We’re growing but please feel free to spread the word!). :)
Sweet! I notice you don't have dedicated Goal Pace sessions, is it safe to assume that your low Threshold sessions are in fact GP? Also - would love to hear how you feel after your autumn speed phase. Do you feel you could go out and do a fast 5 k from that?
For the half I prefer to run faster than GP or slower than GP. I don’t feel like you need to practice it the same way you do for a marathon (although you’re right - some of the sessions will undoubtedly end up at GP) The speed phase was super fun. It’s like eating candy! A real pleasure to do. But while I definitely felt fast and improved my form (hopefully) I always feel like increased mileage brings me the best fitness gains. So I’m hoping that in a few weeks I’ll be in a place where I could run a fast 5k…
Will you continue to strength train through this plan? Interested to know how you will schedule strength, particularly in the block with double days Tuesday and Thursday
Great question. I will. I try and take the “little and often” approach to it. So if I have a minute I’ll do a quick exercise (even if it’s only 20 push ups). It’s more manageable than setting a chunk of time aside.
I love that your training philosophy, embraces Mondays for rest days (as I do.) But I wonder, is there an element where you introduce a new stress to your body, after a few repetitive weeks? Will you do that in the core sessions?
@@runnerfromhel this is a great question. You’re right I think - it’s the controlled stress that creates changes (hopefully improvement!). The current stress is the increased mileage and hopefully once I have adapted to that, the core sessions will be the change in stimulus. At least, that’s the plan!
If I were you I’d do a few sessions at 10k pace, 6 x mile, 10 x 1k… I’d even include a session or two @5k pace, basically the 10k paced workouts are your speed work for the half.
This is a great comment. Thanks. I’ll definitely be looking to incorporate some of those types of session once I’ve got my fitness up. I think they will be key. Thanks for commenting!
30+kms long runs arent necessary, id lower it to 90mins but add more runs between 60min and 90mins, the double easy days are a good idea, if you double 2x a week like 70min AM and 40min PM with a 90min (max long run) you get 3 runs a week over 60mins, for half marathon i would use them all the way through, double thresholds are popular now but i find you are adding too much, id rather see you do a progression to hit 4x2km with 2min rc on the track for proper even splits (315/km or 39s 200m)... so you can have a chance to relax at 320-325 pace, the double threshold stuff during off season is alright, but not during a build up, 10 weeks is a good amount of time to prep, you have a good idea of what you are doing... also you are right, taper doesnt have to be as long you wont be running on fat fuel running a 70min race. Just my 2cents. Good luck
These are great comments! Thank you. I do like your suggestions and they make a lot of sense. I loves me a long run though so I may be pushing them a little :)
Like the alternating long run stimulus. I personally like bookend intervals, think 5 x 14mins with (3mins to eventually 90sec AR) where that 14mins is broken up into 2mins 5k, 10mins HM, 2mins 5k. With gradually reducing active recovery between them as you keep repeating the workout over the weeks. You basically LT2 dance during the interval, and it soon makes goal HM seem much easier. And allows you to operate closer to LT2 for extended periods and push LT2 higher. V02max is overrated, without a high percentage of Max HR for your LT2 it's speed you can't effectively utilize.
I suppose by Double threshold you aim for low-threshhold? Working around threshhold is too hard, says our former legend runner Ingrid Kristiansen. She recommend 8-12 K sessions 3-4 beats below your threshold. That would slowly increase your threshold-pace!
I think I’m going to try and have different stimuli so I’ll probably do threshold but also slightly lower. Can’t argue with Ingrid. She’s an absolute legend!
Looking forward to following along. Most content is geared towards the marathon but everyone actually runs halves!!
I’m super excited for this!!! :). Thanks for commenting. I appreciate it!
Exciting mate! Cant beat writing out a physical plan on a piece of cardboard with a pen and ruler, proper planning that!! Good luck with the double T work, hope it goes well... i'll be following
Ha ha proper old school that! I’ll hang it on my wall. :)
Thanks. I found them useful last time I dipped my toe in.
Saw you smashed a 5k. Great running so soon after your marathon!
Best of luck!!
Thank you!!!
I have my favourite workout suggestion! Adapted version of a popular marathon session, that our club runner named Ilpo runs a lot. Therefore we call it: Ilpo Express. 🚂 1. Run - 5 km 2. Recover - 1 km 3. Run - 4 km 4. Recover - 1 km 5. Run - 3 km 6. Recover - 1 km 7. Run - 2 km 8. Recover - 1 km 9. Run - 1 km.
Alternates between running and floats, with the majority of the running intervals at around half marathon pace up to: whatever is left in the tank. 😅You mastered the workout if the average pace is about your target half marathon pace. 😎
@@runnerfromhel I love this one!!!!! Look out for this in a future video!
@ Ilpo Express! If you actually do it: Good luck. 🍀 Say Ilpo Express in the vid, and I will share it to my whole club. The workout has reached legendary status in our club and is feared and beloved at the same time. Cheers from Helsinki!
@ I definitely will!! Is it iipo or ilpo?
@ ILPO. 🚂
I was never aware of this channel until just now. At least I don't remember seeing it. Before I watch, these questions:
1. Are you willing to run in the outside lanes of a track?
2. Are you willing to run clockwise on a track?
These may be answered by watching, which I very well may do.
One more:
What shoe brands are worn in the content?
My next video will answer your questions!
Good question. I need to be more specific about my shoes. On the trails I was wearing Norda 002 and on the road the new Pegasus turbo!
@@global-runner Right on....I will be watching!
(But to give it away -yes and yes!). :)
I partially tore my calf 6 weeks ago and haven't run since then. Your videos got me excited to start running again! Gonna start w/ a little test run tomorrow AM :)
Be careful!!! Hope it goes well though. :)
Some very interesting ideas in there. I like the alternation of the long run and the progressive run, and also the wildcard Saturday sounds like a smart thing to include.
@@adriaantermors8122 thank you! While I love a plan, I think flexibility is also key! Thanks for commenting!!
Great plan, keep it going!
Thank you!!!
Decent plan, very nice! In your miles period I think I would run the longruns at a steady pace with HR to the higher end of zone 2 to increase aerobic capacity and running efficiency. I like steady longruns a lot and challenge myself to get as close to marathon pace as possible on average while keeping HR in zone 2.
That’s a great idea. I’m definitely going to play around with that.
Thanks for commenting!
Great plan; I’ll be running a half in January to prepare my next year races. Hope you can be ready to break 2:30 my friend.
@@ivanmanzur1197 Good luck! If you are OK sharing venue/goals I’d love to hear them!
I’ll be running here in USA at Naples Florida next January 18 looking sub 80’ at 55 years young and then at Gainesville Florida, 10k world master championship March 29 looking 36’ and finally Berlin Marathon looking to break 2:50.
@ Those are some lofty goals!! Go for it! Love this…!! Let me know how you get on?
@@global-runner Sure! I’ll be doing my own training plan as I gave you (I have same Excel for 10k and half too)
I think you are already doing it but just keep up your core work. Great work.
This is a great reminder. It’s key!! Thanks!
Will be great to semi-follow along. I will be entering the Nice HM on 27th April which is in 24 weeks, so a while a way but it will be deep winter where I live (French Alps) so training can be more difficult. Just done a Nice 20km in 1:58 but I am hoping for say 1:50 for HM but I have no idea what is a reasonable target. My Garmin currently says 2:01:25.
Best of luck.
PS Still don’t understand why you channel has only 4.3K subs.
@@3Unique semi-follow like semi-marathon? Ha! I like that!! :)
Yes I live in Canada and so I understand the issue with training through the winter! It gets cold and snowy here which is not optimal. I’ll just do the best I can!
Congrats on going sub 2! That’s a big target. And well done on outperforming your Garmin! I haven’t done that yet…. (Yet!). 1:48 in Nice I’m guessing - go for it!
(Thanks for the comment on subs! We’re growing but please feel free to spread the word!). :)
Sweet! I notice you don't have dedicated Goal Pace sessions, is it safe to assume that your low Threshold sessions are in fact GP? Also - would love to hear how you feel after your autumn speed phase. Do you feel you could go out and do a fast 5 k from that?
For the half I prefer to run faster than GP or slower than GP. I don’t feel like you need to practice it the same way you do for a marathon (although you’re right - some of the sessions will undoubtedly end up at GP)
The speed phase was super fun. It’s like eating candy! A real pleasure to do. But while I definitely felt fast and improved my form (hopefully) I always feel like increased mileage brings me the best fitness gains. So I’m hoping that in a few weeks I’ll be in a place where I could run a fast 5k…
Hey brother! I’m going to be at Houston as well, I’ll be doing the marathon tho
Come and say hi if you see me!
Will you continue to strength train through this plan? Interested to know how you will schedule strength, particularly in the block with double days Tuesday and Thursday
Great question. I will. I try and take the “little and often” approach to it. So if I have a minute I’ll do a quick exercise (even if it’s only 20 push ups). It’s more manageable than setting a chunk of time aside.
I love that your training philosophy, embraces Mondays for rest days (as I do.) But I wonder, is there an element where you introduce a new stress to your body, after a few repetitive weeks? Will you do that in the core sessions?
@@runnerfromhel this is a great question. You’re right I think - it’s the controlled stress that creates changes (hopefully improvement!). The current stress is the increased mileage and hopefully once I have adapted to that, the core sessions will be the change in stimulus. At least, that’s the plan!
Looks like a solid plan. Those double days would murder me.
I always thought that. But if you build slowly, it’s doable. (But definitely not for everyone!!)
Thanks for commenting. :)
If I were you I’d do a few sessions at 10k pace, 6 x mile, 10 x 1k… I’d even include a session or two @5k pace, basically the 10k paced workouts are your speed work for the half.
This is a great comment. Thanks. I’ll definitely be looking to incorporate some of those types of session once I’ve got my fitness up. I think they will be key.
Thanks for commenting!
.
30+kms long runs arent necessary, id lower it to 90mins but add more runs between 60min and 90mins, the double easy days are a good idea, if you double 2x a week like 70min AM and 40min PM with a 90min (max long run) you get 3 runs a week over 60mins, for half marathon i would use them all the way through, double thresholds are popular now but i find you are adding too much, id rather see you do a progression to hit 4x2km with 2min rc on the track for proper even splits (315/km or 39s 200m)... so you can have a chance to relax at 320-325 pace, the double threshold stuff during off season is alright, but not during a build up, 10 weeks is a good amount of time to prep, you have a good idea of what you are doing... also you are right, taper doesnt have to be as long you wont be running on fat fuel running a 70min race. Just my 2cents. Good luck
These are great comments! Thank you. I do like your suggestions and they make a lot of sense. I loves me a long run though so I may be pushing them a little :)
Like the alternating long run stimulus. I personally like bookend intervals, think 5 x 14mins with (3mins to eventually 90sec AR) where that 14mins is broken up into 2mins 5k, 10mins HM, 2mins 5k. With gradually reducing active recovery between them as you keep repeating the workout over the weeks. You basically LT2 dance during the interval, and it soon makes goal HM seem much easier. And allows you to operate closer to LT2 for extended periods and push LT2 higher. V02max is overrated, without a high percentage of Max HR for your LT2 it's speed you can't effectively utilize.
Great session!!! I need to sit down and work this out but it sounds like a serious one! I’m in!!! :)
I suppose by Double threshold you aim for low-threshhold? Working around threshhold is too hard, says our former legend runner Ingrid Kristiansen. She recommend 8-12 K sessions 3-4 beats below your threshold. That would slowly increase your threshold-pace!
I think I’m going to try and have different stimuli so I’ll probably do threshold but also slightly lower. Can’t argue with Ingrid. She’s an absolute legend!