How To Run Your Fastest Half Marathon | You NEED To Do These 3 Workouts
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- เผยแพร่เมื่อ 4 ก.ค. 2024
- Whether you are just stepping up to a half marathon for the first time, or you are aiming to beat your personal best, these workouts will help you achieve your half marathon running goals.
The Running Channel’s Anna and Rick are taking you through some key workouts that will help you reach your half marathon target time. The interval-based exercises are to be completed alongside a weekly long run, with the aim of reducing your half marathon time and increasing your running endurance.
These workout sessions can be adapted to any target you have and are suitable for runners of all abilities. If you are a beginner or just attempting the half marathon distance these workouts will help but please check out our tips on how to run your first half marathon: • First Half Marathon Ti...
↓↓ What’s your secret behind your half marathon PB? Share any of your own tips that have helped you smash your PB in the comments below! ↓↓
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What’s your secret behind your half marathon PB? Share any of your own tips that have helped you smash your PB in the comments below!
I changed only one thing and in a matter of month my PB went from 1:44 to 1:38. I started breathing from belly instead from chest.
Other smaller tricks are warming up before the race. I run about a kilometer at medium pace, so I can start at my goal pace with no problems.
Taking gel at 10km mark helps me with usual energy drop at 18km.
Also, I drink just a little water every 3-5km. Yes, you loose a few seconds doing it, but you will loose much more if you become dehydrated.
I drink a glass of water before any work out and trying to go slow at first... Hahaha
What made by best times were cruise intervals and lots and lots of easy kilometers. My PB is 1.15.13.
Tell a friend/family member how you're going to do and try not to disappoint them.
consistency and volume!
Just did my first half marathon...2 hour 18 minutes 🙌🏻
Yay!
Great job!
Nice, good job! My first half marathon was last year and I got 1 hour 41 minutes, but I did not train appropriately and the last 4 km crushed me physically and mentally.
Now I am training much more consistently and this year I plan to do either the same time or slightly better time. But I hope I feel great the whole way. As long as I finish and I'm able to stand up and walk around and enjoy my victory then I will be happy.
Amazing! I'm sure you're even better now.
Running my first half marathon today. Virtual race. My goal is just running it all
Good Luck!
Best of luck Caleb. Enjoy the ride.
How was it????
Congrats on running your first half! I'm just assuming you made it since you watch this channel so you must have gotten good advice.
What is a virtual race?
Just completed my first ever Half Marathon last weekend...so a PB for sure. It was LIVE and felt great. 01:58:58...40+ year old male. Sub 2 hour was my goal. :)
That is awesome!
My PB is 1hr 52 minutes and 20 seconds for 21.1KM
First COVID-secure race - half-marathon - in ten days' time in Liege. Aiming to better my PB of 1h34, mask in pocket ;-)
My first HM was 2:52 last October, next month I hope to bring the time down to 2:42
Just finished my first ever half marathon yesterday. Ran it by myself in 2:22:04 - quite happy with that.
Now a bit of recovery and then the sub 2h is the next goal
Just a thought. You aim these sessions at all abilities but they would be very different training loads depending on how fast a runner you are. That second session for example would work out at less than 50 minutes for a 1:20 half marathoner but would be (serendipitously) an 1:20 of effort for someone around 2 hours. That's a big training load difference and with the same effort being put in a lot more work for the person running 2 hours. Would not when trying to generalise workouts using time be a better tool? Say 15 minutes to start, 5 x 3 minutes etc etc? Then no matter what pace you are putting in it would be a similiar training load and carry less injury risk if some attempted the session without the knowledge to adjust it for themselves?
i was thinking the same thing. 14k at race pace or (much) faster? thats just nuts. The workout should be 3k easy warmup, and then drop 4 negative split miles (or 4min target pace, then 4min above target), than 3k cool down, SLOW. simple as that. Of course, armchair QB here as I lie in bed!
Thanks for your comment, you make a really good point, and we’re definitely aware that everyone has very different abilities. Ultimately if you’re training for a half marathon, then you have to run the same distance on race day, regardless of your target finish time, and so using distance in training definitely has its place. We would always recommend building up to any workout volumes mentioned, depending on your experience and ability, but we’re really sorry if that wasn’t clear enough in this particular case.
im at the end of a training bloc and accidentally made a 5 minutes pb last weekend on my long run with tired legs, im really exited to see what i can do after the taper, shooting for the 1:39:50 !
so did you beat that 1:39:50 by now?
so did you beat that 1:39:50 by now?
A week ago I did 2:36, which was 10 minutes faster than my first half marathon at the beginning of August. My goal is to get below 2:30, but it will have to wait until I've done my first marathon for which I've just started training.
Great job, THE RUNNING CHANNEL! This was exactly what I had been looking for. Thank you so much.
Glad you enjoyed it!
Its almost like you knew my Garmin training plan HM is on Monday haha.
I hit a 1:50 HM for my first HM distance during training and found that starting about 30 seconds slower than the average pace with negative splits for the rest and 3 gels throughout worked well for me. I'm sure there are things I will find to tweak and change to get closer to 1:45. Also, cooler weather = less misery haha
A couple weeks ago, I ran my 13.1 miles in 1:39, which was far better than I imagined because I hadn't planned a morning half. I literally just felt like running.
In terms of those workouts, I've been doing a variation of the last one you mentioned, but it was on the treadmill. Twice a week, I would strive for a full hour session, and I would begin at my half marathon pace. I would gradually increase my speed one to two ticks every minute, and end with my 5k pace. So it obviously wasn't 20 laps of 400 that I ran in the hour, but more like 32.
My body has responded pretty well, as long as I do this workout twice a week, so I haven't dealt with any injuries lately. I do like the 1st workout mentioned, so I'll have to try that out sometime.
Started running in April 2020. Current HM PB is 1:57:03. Haven't done a FM yet but currently training to do an unaided course in 20 weeks. I usually steer away from complicated workouts but these seem relatively simple. Thanks!
few months ago, i reached my first HM distance solo run, and clocked at 2:20 ..
i already hit my 4th HM run distance, and time down to 2:07 .. I will work and aim to reach 2hrs by end of the year 😁
That's fantastic progress!
@Simon Leib :👍 ..
Road to 2hrs, lets go 👌
Nice work. That's about where I'm hoping to be in November for my half. I will take anything that doesn't hurt.
Thanks Y'all for another great video. I had intended to do a very similar workout weekly when training for my half/coming back from injury. Due to the plague the track (at my old school) is locked up. So instead I've been doing hill repeats since we've no shortage of hills here. I will be grateful to complete the distance in any time as long as I run it all and have no pain. As my foot heals I intend to amend/upgrade that goal. I hope all of you great folks at TRC know how much you mean to us all.
Thanks so much for your kind words Kevin! Best of luck with your training 😊
I have run a Pb 2:04.33. I want a time under 2 Hours
Mine is 2:05 and change. I was on track to beat that but got hurt and now I'm working my way back into shape. Go get it man you're super close!
I'm trying for the Navy and I love doing these 3 workouts and my interval work for the week. This is especially true because they're long and drawn out since I'll need the endurance
Previously I just run long easy runs and shorter easy runs all the time and they help a lot always just going an easy pace but doing lots of miles. I will definitely try out these workouts
Running my next half in two days in Rotorua, NZ. Ran the same event last year at a little over 2.58. Would like to beat that this year. I feel Better prepared, so who knows.
Thanks for the tips. I definitely have problems with pace control. There are no pacers this year at the race, so will try and find someone to tag with, who is running at a comfortable pace.
Thanks guys for some training tips 🙂 I've been out of running after an injury, my PB for a half marathon is 1:48:31. So although starting a fresh again I hope to beat that with The Running Channel's advice and hard work 👍🏃♂️
Great video. I'm desperate to get under 2hrs. My last two official races were 2h02 and 2h01! Soooo close.
How's it been going Hayley ??
@@adamleckius2253 I completed Silverstone in 1.58, back in October. 🙌🏻🤩
@@HayleyDuffy1 fantastic!!!! ❤⭐🤩
Great workouts. I’ll be adapting & using these towards my training for the 1/2 marathon. Right now my longest run is 10 miles, 16.1km. So, slowly upping the time & distance until I get there.
I’m 67 so my best times are in my rear view mirror! I did 1hr 43 in 1997 in the Great North Run and a similar pace of 1hr 50 over the Coniston 14 a few years later. I’m struggling with knees and calf muscles these days but I reckon I can still get down to around 2hrs with a little weight loss. But plenty of tips for me to work on which I’m looking forward to trying out when I’m out of quarantine (just back from Portugal!).
I'm super impressed Geoff. I'm 55 and healing from a broken Sesamoid bone left foot. I know how you feel but you're an example to us all how to keep moving. Cheers!
Thanks for those kind words Lance. I’m sorry to hear about your foot but with determination you’ll come through it plenty quick! Why I like your comment especially is that I don’t really regard myself as a proper runner, and certainly not built like one, but just someone who enjoys it and uses it to keep fit. It’s a reason I like this channel. They don’t concentrate on super, 5 minute milers, but everyone, including the 3 hour half marathon people. So to you and everyone else - just keep going!
🤔sprinting the last 100m...yes that’s me🤣
Working to a 1:25 half, I’m 46
Currently in week 1 of race prep for Cambridge Half, Aiming for 1:35. (PB is 1:42) Currently a few mins behind PB pace but will hopefully pull it back. Thanks for the tips.
Chip-timed HM PB is 1:31. I'm determined to break 90 minutes, and I've done it on a personal run (GPS-tracked), so I know it's possible. Hopefully sometime next year I'll get a chip-timed one! These all look like great interval workouts! (And they'll help me push my marathon closer to 3 hours from my current 3:34.)
You're flying Robby. Nice.
Great vid and some good sessions for me to try, thank you. I have done 83 mins a few times now but have struggled to run quicker so hopefully your tips will help me get under 82 mins.
My all time half marathon PB is 1:29.58 on the old Sheffield route (beat the previous years PB by 1 second !) currently hovering around 1:34, but generally on the much hillier new route in Sheffield and in Leeds.
Going to have to try and beat that, next time round !
Covering my first half marathon distance next weekend! So excited!! Definitely trying these to train for when I cover the distance again :)
All the best for next weekend Kayla!
Good luck in your race 🙂
Go Kayla Go! Have fun.
This is a great advise for some experienced runners. But for those aiming for sub 2 HM, I really doubt they run over 40k a week and doing some of those workouts which are about 15k is not a good idea, they would recover from those workouts for a week. They need to build they aerobic base first ;)
Thanks Jan for your comments and agreed it's important to make sure you have a good aerobic base before you tackle these exercises. It's likely that most runners who are attempting a half marathon would have trained from 0-5k, and then 5k to 10k and so on before they look to tackle the Half Marathon distance.
Thanks. How do you recommend integrating these into the workout routine? Once a week? Twice? And alternating them throughout your training schedule etc.? Thanks.
Personally I live in a flat part of the country but during lockdown was near the chilterns. Running hills everyday made me crush my marathon PB so I would offer that advice to anyone trying to improve on general speed (Get on the hills!). Looking forward to trying a fast HM at the next race. Thanks for the great vids!
Yes! Hills are a fantastic way to build strength in your legs. Great advice :-)
Great video, thanks! My half marathon PB is 1:38. Currently working towards my first marathon (hopefully in Jan). The goal there is 3:45
Not many tracks near us but the one nearest was recently resurfaced and just opened up so I think I will head there on Sunday to try that mixed pace session - looks like a tough one - wish me luck!
Some advice regarding the mile reps. I think I will try this tomorrow night, but are the float recoveries essential? Psychologically, I feel better if I have walk recoveries instead. SO maybe slightly faster miles (10k pace say) but 3 mins walk in between. Is that still OK and worthwhile? Thanks in advance.
Thanks so much for yet another video, keep em coming, you guys are awesome! RESPECT
I love half marathons, focused on marathon for the last year or so but want to get back to HM, aiming to go sub 1:30. For me, my performance improved the most based on volume. A decent long slow run each week, one or two speed work sessions and then some easy runs on other days.
Amazing tips and workouts! My first HM was in 2hr 19min, second one a year later was 2hr 04min, and my goal for my next one is sub 2hr :)
I've done the half marathon distance twice, both around 2h8min. Now I'm trying to reach the 2h mark for the next race.. Already excited for my run tomorrow hehe :)
I'm going to try these. I have never ran a half marathon but maybe in February I will. I've been training for a marathon in April
Hey guys great video. For the second workout, are the 90 second rests meant to be active recovery or complete stop? Thanks!
Great Video. I will put these 3 Workouts in my weekly (not all in one week) routine. Continuous Run sounds very hard. I will try it. Hopefully it will help to reach my PB Goal (Sub 1:30). My PB is now 1:31:12.
Those are some great workouts! Thanks!!
Glad you like them!
My first Official HM was last month with a time of 1.53.03. I am going to try the things in this video & the Sub 1.45 HM video to see if I can improve - too late for the Great Birmingham Run on 1st May though! For now, my plan is to see if I can find the 1.45 pacer and stick with them, lol!
Useful video, thanks
Started running in Feb this year but then my country went on lockdown/quarantine at the end of March so I only picked up from where I left off at the end of June, I plan of running my first HM tomorrow by myself. The most I've run so far is 15km so I think I can do it. The 2 things I'm aiming for are: 1. Run without walking 2. Finish in 2h30m
I'm a tiny bit nervous for some reason but also looking forward to how I do. Wish me luck!
Excellent! Well done on starting running and all the best for tomorrow!
Good luck!
I ran my first half marathon (first marathon ever actually), and was able to complete it in 1:48. I was extremely happy as it was a goal of mine to get it done under 2 hours. Next time I will try and get it under 1:40!
current HM PB is 2:06, but I really want to break that 2 hour mark. I have a (virtual) race coming up in 5 weeks, and was able to run 16k on pace. I am not much of one for regimented training, but pre-convid I ran with a club that did specific training each week, such as hills or 1km efforts.
Many years ago I set my best at 1:55. I *will* beat that one day. That’s my target for 2021. It’s going to happen 👍 Thanks for the workout ideas, I’ll be putting them to good use :)
Thanks Pete! Glad you're finding them useful!
I started my running training from square one in January and want to run a HM in October. My goal is just to finish it, but there is a cut-off time of 02:45h. I don't know, if I'll get there, so a DQ or DNF is possible. That doesn't stop me from training consistently though.
Did my fourth HM race this morning, got 1:55 but on quite a hilly course with some off road trail sections. My goal is to get under 1:50 and I think I could probably do it on a flat road course, I might try it just on my own in a few weeks... Looking forward to trying some of these sessions - they look like fun!
Sounds great Mike! Good luck with it and thanks so much for watching 😊
I'm training for my first half in September. Shout out to Badders for the training plan, really appreciate it 🙌 can't wait to put these tips to the test. Would love a sub 2hr but as it's my first I'm planning not to get to worked up on the time & to enjoy the run, anything sub 2:10 & ill be thrilled
Good luck!!
My hm time is 2 h flat at 13.5 yo, I don't practice mainly in running but at sailing but 2x a week we have a workout that is mainly about endurance, I get to do an actual long run maybe once per a month, I don't run in a stadium but at my city in a route I have, I am trying to go down to 1:30 hours hm until the summer, I also find myself really improving on my times without even practicing in running, for example the last time I ran a fast run was 6 month ago I did a 59 min 10 km and got injured and yesterday did hm at a 57 min pace for each 10 km, do you think I should start going to a track and train specifically for running or should I keep doing what I'm doing now and will get to my goal until next summer?
This is great advice! Please make a similar video for full marathons please!!
Thanks Aditya! And great news... we've already got one - have a look here: th-cam.com/video/SQLrHMvEnvQ/w-d-xo.html
Can you stick to one measuring system, pick either miles or meters? My watch can do one or the other, not both.
Thanks for the feedback and we appreciate not everyone will measure in the same distance as we've got viewers from all over the globe. For the shorter sprint intervals, we find it's easier to measure these in meters rather than a percentage of a mile. You could always convert the distance to miles before you head out so you have the equivalent conversion. Hope this helps
I'm not an expert but I feel like it's the regimented intensity levels that matter more so than the exact distances.
Always trying too break 2 hours, best time is 2.00.20.....that was pretty gutting! I have improved my 5k lately and I put that down to speed work so will continue doing fartlek and tempo work and will incorporate some 800m reps. Thanks for the tips.
You're SO close Trish! Definitely try these workouts and let us know how you get on. 😊
Great workout tips
Mine is just under 1:43, twice, the second one more meaningful as it was 8 months after ACL reconstruction. Other than having that as motivation, no real secret, run a lot of miles and get those long runs up in the 12 to 15 mile range.
My current PB for HM is 1hr 48min, my goal to reach sub 1hr 40min. I hope this training tips will help me to achieve it.
Yao !! Thanks Guys..
Hi guys...can you help? After a while i have a race in a week...a half marathon...and which will be best choice for shoes? Hoka rincon 2, NB 1080 v10 or nike epic react1?p.s. im a slow runner...5:50/6:00 per kilometer...tnx...
And The Running Channel,
I love your video, (forgot to mention it, and want to)
This workout looks insane :P, for sure I will try it in the future, so far my time in half-marathon is 1:43:18 :D
Hi - how do you find out your 5k or 10k pace? Is that your average time running these distances, fastest, etc? How do you know your half marathon or marathon paces if you haven’t run either before and just want to prepare for a good half marathon attempt?
Many thanks 🙏
Thanks for watching James. Have a look on Google for training pace calculator and what you need is a recent 5k race (or simulated race) time. Pop that in and select the 5k distance - the training pace calculator should then tell you your goal paces for training and most calculators will show a slow run race, a recovery pace, marathon pace, etc. This is also a super helpful about understanding running paces: th-cam.com/video/O6wKY9YTTrY/w-d-xo.html
Set my Half PB (1:25) about 8 weeks after picking up a heavy cold which I couldn't shift for more than 4 weeks, so nearly all my sessions were relatively short. Could have caused me problems on a different course but the fact that the last 4 miles of the Coventry Half are almost entirely downhill meant I got away with it and set a time I haven't come within 5 minutes of before or since. So I guess the moral of the story is being undercooked is a lot better than being overcooked (knowing every inch of the route helps too though!)
Just committed to half #4! My goal is to pr by 8 minutes. We will see.
It will also be my boyfriend's first ever half marathon after doing a handful of 10ks. His goal is (understandably to just finish)
Managed 1hr53 running the distance first time. Furthest distance I want before was 15k and mainly run 5k and 10k.
I can managed a sub 20 5k, I won't if it's feasible that I can maintain that pace for a half marathon?
My HM PB is 1:46 the secret is consistency. I did this during a long tempo run (on tired legs). I don't know how fast I can actually run a HM my guess is under 1:40. But I don't really care... I'm focusing on ultra trails (with a lot of vert)😁
BTW: I will be 52 next month
This is such good timing. Running my first ever half in 4 weeks. Super stressed that I am not ready.
Glad we could help! And we're sure you'll absolutely smash it 💪. Good luck!
You'll be fine, it's normal to be nervous, especially the first time. Try not to worry and enjoy the experience 🙂
I know exactly how you feel. Running my half 8 November. Staying stressed out about balancing training and healing from an injury.
Yay! My first ever HM finishing time was 2.13 minutes! 1 minute faster than the women's average! Now let's go for the under 2 hours!
Can you do a video showing all of your PBs for different events
You recommend training for a particular time. Is that a better approach than predicting your time based on your zones paces?
Thanks Chris for watching. There’s no hard and fast way to go about it, but we usually recommend working out a sensible target time based on previous races that you’ve run, either at the same distance or other distances, and then using that time to workout your target paces for workouts. It’s likely that you’ll quickly find out how comfortable those target paces are, and potentially you can then look to adjust your goal finish time and relative paces accordingly. The more training you’ve done, the more you’ll have an accurate prediction of your potential race time based on your paces in training. Hope this helps!
I PB'd on the Virtual GNR while taking it a bit steady - I did 144:25 and think I could have managed a little faster. I''m slowly working towards trying to do a sub 1:30:00 HM which is a way off, but I'll get there.
Congrats on your PB!
@@runningchannel thank you!
My half PB is 2:03:08 and that’s just because, in hindsight, I was a bit too complacent on my second half of the race. It didn’t help my my toes were killing me at the very last 500m but I hope to run that race again and accomplish a sub 2 hr finish.
Could it be the fit on your shoes?
Kevin Lance that’s what it turned out to be after that race. Gone up and size but I’ve still managed to loose two toenails through marathon training 😣
Targeting 1:55 min for the half marathon in two months time . I'm yet to break 2hrs with 2:06 as my current PB
My question is how far apart do you schedule these workouts from each other and from a weekly long run? There will have to be at least two days back-to-back.
This is only part of the training plan, can we also have guide for the complete general training plans ? 😁
Thanks for your feedback and definitely watch this space... we're working on training plans now 😊
Some great workouts, do you have any advice for those of us with a little less time for our training runs. With work and a young family my runs are usually limited to 3 or 4, 45 minute lunchtime runs and ome longer run at the weekend. What is the best way for me to make the most of this to improve my pace and stamina
Thanks Mike, it's definitely tricky fitting all your training into a busy schedule. We have a great video on this very topic! th-cam.com/video/nL1X5u57CDw/w-d-xo.html Hope this helps :-)
I've dealt with work/family/run balance a lot too. If you have trouble staying on your training block forgive yourself and carry on. I flogged myself by trying to "make up" the runs and only overstressed my feet/legs. Have fun be proud of yourself.
I'm new to this jargon. Where does the recovery "strong steady run pace" fit in with the "Marathon, HM,10 K, 5 K, pace". Is it faster than all of them? This is in refrence to workout 1.
Nooo it would be easier.
If you are coming back from an injury (6 months of nothing more than short (5-10k, easy runs) how do you decide what your 5k, 10k etc 'pace' is? Do you base it upon your previous PB pace for each distance; or do you need to redo a 5k, and 10k TTs; or do you use perceived effort rather than a specific pace?
Hi Jacqui, thanks for watching. We would definitely recommend running those distances again if you're just coming back from injury. You don't want to set your training bar too high and get injured again. Hope this helps and good luck!
@@runningchannel that's great, thanks so much for your help!
That's a great question Jacqui. I am returning from injury also and I'm having trouble reconciling the runner I was with the runner I am. It's super hard to avoid comparing your best times and conditioning with the reality of trying to regain lost fitness. I would love some coaching from runners who've had to climb fitness mountain again after injury. Thanks for that.
@@kevinlance1813 thanks Kevin. It can be so frustrating returning from an injury, especially when you're not hitting the same paces you once did. A lot of people tend to talk about '5k pace' or '10k pace' as if these are static. But I know, at least for me, that these paces fluctuate throughout the year and during different training blocks. I tend to train by feel or perceived effort anyway and that way I'm always focusing on the here and now, what my body is capable of at present. Best of luck with your recovery!!
Hi folks. I recently moved down to the South coast of England. I'd really really like to race again this year as I haven't done so since a fun run in January. If anyone knows of any races 5k+ in the South of England that are taking place this year, please let me know. Thanks!
For the miles reps - how fast is ‘strong steady run pace’ for the 400 m recoveries? (Compared to my HM, 10k, 5k pace...)
Thanks for watching Marco - for the recoveries we recommend running slower than marathon pace, but faster than an easy recovery run. Hope this helps
I ever made 1:52:49 for 21.02km. At average pace of 5:18Min's/km my target is average 4:5mins/km average pace
My best is 1:59. Most are 2-2:10, but doing this without proper training and bad diet and too much weight> Looking to fix all three and run much faster, I'd like to break 1:30 but definitely 1:30-1:45
Could I do these workouts on a treadmill?
Now I know why people say running is to hard,, IT'S NOT the running ,IT'S the math. Most runners should not be forced into paying a coach or into buying a smart watch AND Most don't run on 400m oval hi tech tracks. KISS.. Running shoes , moving forward and outdoors if you can.
If you’re training alone how are you able to judge your pace? Is there a certain type of watch you recommend?
Thanks for watching Richard! Have you had a look at our Best Running Watches video? th-cam.com/video/a9NL-B7yS-Y/w-d-xo.html
The Running Channel
My best for half marathon is 1:31, usually do it 1:33/34, (the only way I can get under 1:30) is it take a cheeky short cut, (don't think I'll get away with that) hahaha,
I've only ever run on roads and pavements. Today I signed up for a half marathon on grass and mud. Curious how that feels... My PB (on the road) is 2h04.
Curious? I’d get used to it if I were you - no bounce on dirt.
TBH I went on a 10 mile walk the other day - you'd have to be a crazy person to run that and an extra three miles
LMAO, guess that makes me a crazy person.
Try it Andrew. You'll surprise yourself and be super proud. And then you can join in with all of us crazy people who have done it. Good luck sir.
Surprised Hills weren't included. I'd done at least 15 half marathons ~ 1:30 coming down to 1:23sh over a long period of time. Then one year signed up for a hill race (which I'd never ran before) a few weeks before the half. I ran the usual half training plan long runs at weekends but also did a midweek hill run of ~ 6/7 miles say as well (not hill reps as such, just up and down, maybe covering ~1,500 feet in the run).
When my half came along I took my time down to 1:18. Couldn't believe it. Always recommend to people putting hill runs into their half training nowadays.
Thanks for watching and hills are definitely another great way to get faster!
The same thing, but for people that got just one pace (like me), would be nice to have 😂
Going for 1:21 half m, thanks for the video
That's awesome! Good luck :-)
Screaming. Wow.
Is there a rule of thumb to work out what your 5K and 10K pace would be based on your goal half time?? I really only do long runs and have no idea what a 5K or 10K pace would be!
There's no perfect way of working it out - you could divide your long run time to see what your 5k or 10k time would be if you ran at the same pace, but as you are going a shorter distance you would definitely run a bit faster. Are you planning on doing a 5k or 10k time trial?
Any tips for bloody shin splints I've rested for over a week now ,got a compression sleeve on and still haven't recovered,
Thanks for watching! We can definitely look at doing a video on this topic with our physio Manni in future, but we do recommend seeking professional advice if it's consistently affecting your running.
@@runningchannel many thanks 😊
Not an expert Nicky. I suffered from shin splints when I first started running 5 years ago now. I worked on tightening my core muscles through military style curl ups and planking. It helped almost immediately. Also there are at least two really good floor workouts right here on TRC that will assist. Don't give up!
@@kevinlance1813 I do core and strength training as part of my daily routine use it to warm up for my runs ,thanks for your advice 👍
Did my first HM last month 1:59:45, just did another HM 2 days ago 1:57:17. Not my target time 🙃 trying to get sub 1:50-1:45
this is very technical and takes some math and calculation. I'm doing a half marathon soon. in my training programme im doing 3 runs a week. Tempo, interval and a longer steady easy run. Will this be good and sufficient?
I've only run 1 HM previously- 5 1/2years ago - 1:48:50 was the time then - would like next one to be around 1:45:00 - 5 - min/km-ish
That's great Lindsay! Have you got a race booked?
@@runningchannel Oxford HM in October ! Looking for other halves before then. There are a couple of options in my area - both very hilly trail routes, so maybe not PB busting options :)
Last HM had 549m of elevation. Have a Hardmoors HM booked for next month another with lots of elevation. Need to find a flatter HM
Yikes! It's good to have a mixture... and if you're running hilly half marathons frequently you'll probably find that your time on a flat surface is much quicker.
I am aiming to complete my half marathon under 2 hrs..