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Great video, thank you! I ran a HM PB this year of 1:31:37 after a 16 year break at the age of 42. The course was tough - 1000ft of elevation gain and a 30mph head wind for the final 2 miles. I was gutted not to break the 1:30 mark. I’m going again in October at a faster course and I’m hoping for not only a sub 1:30 but also maybe a sub 1:26. I’ll save your video and watch over and over again! 👏🏻
In order to complete a 42k under 3'15.....this hard test is a must.... Great video Nate, traveling to US for holidays and running in California as part of training for Boston'23....cheers from 🇨🇱🏃♂️🤞
In my case doing Coach Nathan plans to break 1:30; the most important keys was consistency, tempo runs and a great aerobic base; I ran 1:28:34 but in less than one year continues with his marathon plans, I was able to break that time until 1:26:42 in my last marathon training for Chicago; and now with same keys that Nathan said in this video, I will be training for my next NYC half aiming 1:25.
Thanks man, my only hf marathon so far was 1:33 with less than 40 k a week as training , now i'm aiming to break the 1.30 barrier... but still i cannot train more than 40 k, or 4 sessions per week,,, so it will be tough but i know i can come very close to do it.. the difference is that i used to train with too much intensity and i was neglecting the zone 2 easy run, now i'm trying to have 2 easy runs per week, one long tempo run and one hiit session.. lets' see how it goes in about a month..
I've always been a runner but really started consistent training last year at the age of 40 with a streak of virtual 5ks. This year all virtual 10Ks, with my final race scheduled for December 21st. My PB was so far this year is 48:22 in October. Hopefully next rest can improve on that time. Next year I start training for my first half marathon, then 2024 I'll train for the full marathon, then go from there. 😁🏃
Outstanding work so far dropping that 48:22 10K Aaron, a VERY competitive time. Looking forward to hearing about your new personal bests in 2023. Also, hearing about your debut marathon in 2024. Keep me updated and keep up the superior work.
I am probably in 1:41-1:42 shape...Did 5x1600 today w/2 min rest on little sleep, but went 7:45-7:24-7:12-7:08-6:57 and felt I could have done a few more! I'm shooting for a 1:29:59 but even if I am sub-1:35 I'll be happy. The race is in late April (Cap City Half Marathon). Thank you again Coach! I ran a 3:25 full last fall (was on pace for 3:22 but had a cramp at mile 3, then was fine). Could have gone a little bit faster but I wanted to play it safe! I also didn't do enough speedwork last summer--but was strong due to lots of EZ miles.
I have been doing 5x1600s the last few weeks with 2 min. standing rest. Is that too much? On 2/19 I did it averaging 7:17 pace, on 3/5 I did it in 7:12 pace and on 3/19 I did it in 7:05 pace! Granted, there was rest in between, but I didn't want to have something like 4 mins. or 5 mins. etc. and my HR would have gone down. I like your idea of 5x1600m as a 10k/13.1 workout Coach!@@rundreamachieve
Thank you Nathan. What is the realistic time (in weeks) to achieve (with same body weight): 1. sub 1:30 HM 2. sub 1:25 HM from a current 1:45 mins HM. i have reached this level after 1 year of consistent running. (25-30 mpw). Followed your advice on not running easy all the-time.
Very well done Virander dropping that 1:45 half-marathon time. It is tough to estimate the exact time frame but to go from 1:45 to 1:25 and 1:30 could be up to a year or longer, could also be achieved in a 4 to 6 month block of training as well. Keep working on your leg speed and endurance and practicing the types of paces you will need to hold in order to achieve these time standards. It isn't a matter of IF for you but WHEN.
Getting ready for my second half marathon. Last year I did 1:49 and I want to break that record doing a 1:30. It’s about 8 weeks away. I’m an avid runner and really putting in the miles and lots of hills and speed work. Right now I’m having trouble maintaining a 6:52 mile pace for consecutive miles. I’m still a few weeks away. Any tips? Thank you for your advice and suggestions great content 🙏
Thanks for the support Greg. 1:49 to sub 1:30 is a massive drop in time but not impossible...continue to do your speed sessions at closer to 6:15-20 mile pace i.e. repeat 300s, 400s, 600s etc, that will help to slowly get that 6:52 mile pace to feel easier for you..alternate your long run efforts...one weekend harder with some MP efforts sprinkled in (if for only 1 mile at a time like 3rd mile during long run will help) with the following week relaxed to build your endurance and recover. You have what it takes to break 3 hours. I know you'll do it. Keep me posted.
@@rundreamachieve wow thank you for the advice and writing me back. 🙏 I rested all day today (Sunday) I bartend in the evenings 6 days outta the week and my legs are spent after being on my feet for a 7 hour shift. But I still get up at 8am next morning to run. I’m currently doing 6mi under 50min. Pace is like 7:45-8:40 per mile and 2 days outta the week I do fast sprints and run hills. I would love to email or just keep you updated. Let me know best way to stay connected Thank you again 🫡
Hi Nathan, Another question on Strength training. I understand, we have to increase the weights gradually (by ~10% once in ~2 months) to increase the strength for lower body exercises i.e. squats, lunges, step ups etc. So, when do we stop increasing weights: - After we achieve our HM or FM targets (e.g., BQ) - After 1 year of gradual increase - After we have attained a certain weight And post that do we continue to train with those weights for the rest of our lives? Cause As a runner we do not want to bulk up.
I never placed a high emphasis on weight training. I did lift once per week with light weights and high reps, was never concerned much with bulking up as you mentioned. Just focus on once a week with strengthening exercises but focus more on aerobic and anaerobic running.
I recently got endurance and have it on my reading list for 2023. Appreciate your support and glad you found it helpful. Wishing you continued success in your training and. racing.
Interesting to watch, just ran 130.03, didn’t have a goal but have been around 133 and 134, I’m in a marathon block so not a big taper, my coach has me doing a lot of strides and hill repeats
I am a 45 yr old marathon runner sir .my personal best is 3:27 for FM in NDM2024 and 1:35 for half.i am taking regular coaching from YOSKA for past 1.5 yr.I AM running for the past 6 yrs
Nice video! I'm running a 1:37 half marathon and I want to push it further to 1:30. I'm dialing into a new training block now, chasing it, trying to make it a 12-16weeks block. What would be the recommended tempo pace? Should it be done at target half marathon pace or slower than that?
Awesome dropping that 1:37 half-marathon and you most certainly have a sub 1:30 in you. Your anaerobic pace should be at or around 85 to 89% of your max heart rate. 10 to 15 seconds slower than goal half marathon pace.
Hello Coach, What about tapering for this half marathon event..? How many days apart should I do my last long run and my last tempo run and how fast .?should I end this hard training before this race etc . Thank you very much for your videos are helping a lot .! Omar G
last long run should be around 14 days out, tempo run should be around 85-89% of your max heart rate. End heavy training 10 days out from your main race, 4 days out from the half do a 3 mile tempo@goal half pace. Hope this helps.
Hey Coach thanks for the tips! Can you do a video on phases in a marathon training block? im about start training for a sub 3 marathon that i hope to complete in May2023 and it would help a lot to hear a well accomplished runner explain it. thank you!
Hi again Nathan, i'm still confused with my race day heart rate. I know if i get over 174 with it i'll get above my threshold. On race day as i want a very competitive time, do i keep it just below 170-172 for the whole duration of the race or should i give myself more headroom for the end of the race? My goal is sub 1:30 so i need to take 6mins off my current PB. I'm going to use your sub 3 hour course from my full in November this year.
Hey Sam. Look at what the world's top runners do. They are not focused on what heart rate they are sitting at during the race. Focus on your effort and staying in control in your races, not focused on what your HR is in the race. I wasn't even wearing a watch when I took 4th at the 2007 California International marathon in 2:19:35. I know you can get under 1:30 and the Sub 3 course will teach you some tactics that are MUST HAVES to run 2:59:59. Keep me updated on your progress.
If I can run 10x800m at 3:14/average reps or (5 miles at 6:26/6:27 a mile pace) do you think a sub 90 minute half is soon to come? I’m thinking about running one in 8 weeks and I have a 10k coming up in 2 weeks
Hi - good video.. I wanna go from a 1:42 to a sub 90… What impact does body fat percentage have on achieving it ? I’m 185 and ran 1:42 @ 161lbs 15%. Would going down to 154 (12% ish) significantly improve my chances or is it too low ?
Muscle is more dense than fat so if body fat, if not dangerously low, is lower and no unnecessary weight is being carried is going to set you up for success. You can definitely go from a 1:42 to a sub 1:30, definitely doable. 12% isn't too low. Keep up the great training, as you get fitter the pounds will melt away.
I expect to finish my first half marathon training on June 30… I do 3 runs per week (4 if I have interval sessions), mostly easy runs of building up to that distance. However, my first half marathon race is still in November. What can / should I do in the remaining 4 months?
Continue to focus on training at, close or far below your goal half marathon pace. The world's top runners run around 35-40% of their weekly mileage at or below their anaerobic threshold (85-89% of max HR). JOG on easy days and pay attention to mental training too. The best focus on both mental as well as physical preparation. Keep me updated on your progress. I see you running some big PRs in the coming months NS.
Hello, my half is currently at 1:43 back in 2021, however currently in nursing school and I have not trained or run like I should. My time is pretty much taken. My running or exercise is limited so 2x weekly is what I have manage to put in some weeks. One of those is playing soccer. What do you recommend to focus on in order to at least be in decent shape after graduation. I graduate may 2024.
Hey Andres....awesome job dropping that 1:43 half. I am sure nursing school is taking up a lot of time and making things challenging. Do the best you can with the time you do have available. I wouldn't make major changes into you graduate. Continue to build consistent mileage and work on your leg speed. Once you graduate then start focusing more of your time on running higher mileage and getting your 5K, 10K and half marathon personal bests even faster...then focus on a 5-6 month marathon build up to set you up for success for a new personal best for the marathon. You are on the right track but get through school first so as to not put any additional stress you don't need on yourself. Marathon training definitely takes a LOT of time and commitment to get right. Keep me updated on your progress.
Awesome job having already dropped a 1:37:19 HN! It is possible for you to run under 90 minutes in 4 months.Watch your pacing early on, focus on a negative split and continue to train around 6:20 mile/3:55 kilometer pace in training. Keep me posted on your progress. You are definitely well capable of this goal based on your current performances.
around 6:54 mile pace at tempo effort and 6:44 mile pace around threshold effort. Keep up the great work out there PDM303. You are going to break this barrier!
It certainly can be done. I never put limits on runners as I never placed them on myself. Proper training and a perfect taper can get it done for sure.
Do you see any benefit in doing 400m intervals to boost anaerobic capacity and adapt to moving at faster speeds? Or are mile intervals better for the half marathon?
Both are critical in my opinion. I use to do 400m intervals (i.e. 16-20x400m@goal 5k race pace during marathon build ups as well repeat mile intervals..both were mandatory in my training and helped me run a 2:19 marathon. You'll definitely set yourself up for success implementing both of these types of workouts throughout your build up..FIRST build that aerobic base of easy mile then make your move into faster, anaerobic workouts. Hope this helps.
Thanks for the response and advice. I’m training towards a 90min (best effort is 1:40) Half Marathon in 8 weeks. Already completed 3 weeks of 3weekly runs ~ 45-90min staying in Zone 2 + 1 interval session. For the intervals I’m doing 5x400m well below my 5km time (aiming for 3:30 pace) but not sure if I’d be better off going a bit slower and aiming for a mile around 4:00. Based off your recommendations I assume ai should keep keep the 400m intervals and add in another set of mile intervals in addition to the long slow runs?
@@lazaros_lab Yes, I would do 400m reps perhaps one week followed the next week with mile reps and continue to develop both your speed (400m) and stamina (mile reps). Keep up the great work!
Hey i just got into running about 2 months ago.I ran my first official half marathon 5 days ago,in 1:39.I only had two weeks to train,and did have have proper understanding of gear and race-fueling,and had no time to taper(ran the 21km distance 4 days before the race day). can i break 1:30 soon,with proper training?
My fasted 5k in college was 16:00. Haven't ran in almost a decade but was always acrive with weights.. Decided to start training for the philly half. My goal is 1:30 to 1:35. My peak week milage was 38 miles and my recent 5k was 19:30. We shall see how it goes in 2 weeks.
Wishing you great success and awesome job having already run some very competitive times, times many runners would love to have dropped. Good luck in your race in 2 weeks. Keep me posted on your future progress. You have some big PRs coming your way
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🚨 Become a RunDreamAchieve affiliate (its free to do so) and earn unlimited 40% commissions ➡ courses.rundreamachieve.com/affiliate-program
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just achieved this after months of replaying your sub 1:30 videos. Thank you for your wisdom and motivation. Big fan 👊🏽👊🏽
Thanks so much for the support Sadiq and wishing you continued success in 2023.
Great video, thank you! I ran a HM PB this year of 1:31:37 after a 16 year break at the age of 42. The course was tough - 1000ft of elevation gain and a 30mph head wind for the final 2 miles. I was gutted not to break the 1:30 mark. I’m going again in October at a faster course and I’m hoping for not only a sub 1:30 but also maybe a sub 1:26. I’ll save your video and watch over and over again! 👏🏻
Outstanding job dropping that 1:31.37 after that long of a break. VERY well done! Keep me posted on your progress. You are doing awesome. 💪💪💪💪
@@rundreamachieve Attempting a sub 19 minute 5k on Saturday. Will let you know!
Managed 18:12! 👍🏻
Outstanding job dropping that 18:12. THAT is what I am talking about!!!!
3 weeks to go! Feeling great. Already started watching your videos for post half marathon inspiration..... marathon year next year!
In order to complete a 42k under 3'15.....this hard test is a must.... Great video Nate, traveling to US for holidays and running in California as part of training for Boston'23....cheers from 🇨🇱🏃♂️🤞
Thanks Hector and the same to you my friend. Enjoy the holidays and safe travels
In my case doing Coach Nathan plans to break 1:30; the most important keys was consistency, tempo runs and a great aerobic base; I ran 1:28:34 but in less than one year continues with his marathon plans, I was able to break that time until 1:26:42 in my last marathon training for Chicago; and now with same keys that Nathan said in this video, I will be training for my next NYC half aiming 1:25.
You have made some massive improvements Ivan. Keep up the superior work into 2023. Appreciate your support.
Thanks man, my only hf marathon so far was 1:33 with less than 40 k a week as training , now i'm aiming to break the 1.30 barrier... but still i cannot train more than 40 k, or 4 sessions per week,,, so it will be tough but i know i can come very close to do it.. the difference is that i used to train with too much intensity and i was neglecting the zone 2 easy run, now i'm trying to have 2 easy runs per week, one long tempo run and one hiit session.. lets' see how it goes in about a month..
Awesome job having already dropped that 1:33. You are definitely on you way to running well below 1:30. Keep up the superior work 💪💪💪👊👊👊
I've always been a runner but really started consistent training last year at the age of 40 with a streak of virtual 5ks.
This year all virtual 10Ks, with my final race scheduled for December 21st. My PB was so far this year is 48:22 in October. Hopefully next rest can improve on that time.
Next year I start training for my first half marathon, then 2024 I'll train for the full marathon, then go from there. 😁🏃
Outstanding work so far dropping that 48:22 10K Aaron, a VERY competitive time. Looking forward to hearing about your new personal bests in 2023. Also, hearing about your debut marathon in 2024. Keep me updated and keep up the superior work.
I am probably in 1:41-1:42 shape...Did 5x1600 today w/2 min rest on little sleep, but went 7:45-7:24-7:12-7:08-6:57 and felt I could have done a few more! I'm shooting for a 1:29:59 but even if I am sub-1:35 I'll be happy. The race is in late April (Cap City Half Marathon). Thank you again Coach! I ran a 3:25 full last fall (was on pace for 3:22 but had a cramp at mile 3, then was fine). Could have gone a little bit faster but I wanted to play it safe! I also didn't do enough speedwork last summer--but was strong due to lots of EZ miles.
Outstanding work Joshua. Keep up the great training and racing. Know you are going to get the times you are aiming for. Keep us posted. 💪💪💪
I have been doing 5x1600s the last few weeks with 2 min. standing rest. Is that too much? On 2/19 I did it averaging 7:17 pace, on 3/5 I did it in 7:12 pace and on 3/19 I did it in 7:05 pace! Granted, there was rest in between, but I didn't want to have something like 4 mins. or 5 mins. etc. and my HR would have gone down. I like your idea of 5x1600m as a 10k/13.1 workout Coach!@@rundreamachieve
Outstanding work Joshua. Keep up the great training! 💪👊👍
Thank you Nathan.
What is the realistic time (in weeks) to achieve (with same body weight):
1. sub 1:30 HM
2. sub 1:25 HM
from a current 1:45 mins HM. i have reached this level after 1 year of consistent running. (25-30 mpw). Followed your advice on not running easy all the-time.
Very well done Virander dropping that 1:45 half-marathon time. It is tough to estimate the exact time frame but to go from 1:45 to 1:25 and 1:30 could be up to a year or longer, could also be achieved in a 4 to 6 month block of training as well. Keep working on your leg speed and endurance and practicing the types of paces you will need to hold in order to achieve these time standards. It isn't a matter of IF for you but WHEN.
@@rundreamachieve thanks a lot. This is helpful. And the last sentence is motivating. :)
💪@@viruvannam
Getting ready for my second half marathon. Last year I did 1:49 and I want to break that record doing a 1:30.
It’s about 8 weeks away. I’m an avid runner and really putting in the miles and lots of hills and speed work. Right now I’m having trouble maintaining a 6:52 mile pace for consecutive miles. I’m still a few weeks away.
Any tips? Thank you for your advice and suggestions great content 🙏
Thanks for the support Greg. 1:49 to sub 1:30 is a massive drop in time but not impossible...continue to do your speed sessions at closer to 6:15-20 mile pace i.e. repeat 300s, 400s, 600s etc, that will help to slowly get that 6:52 mile pace to feel easier for you..alternate your long run efforts...one weekend harder with some MP efforts sprinkled in (if for only 1 mile at a time like 3rd mile during long run will help) with the following week relaxed to build your endurance and recover. You have what it takes to break 3 hours. I know you'll do it. Keep me posted.
@@rundreamachieve wow thank you for the advice and writing me back. 🙏
I rested all day today (Sunday) I bartend in the evenings 6 days outta the week and my legs are spent after being on my feet for a 7 hour shift. But I still get up at 8am next morning to run.
I’m currently doing 6mi under 50min. Pace is like 7:45-8:40 per mile and 2 days outta the week I do fast sprints and run hills.
I would love to email or just keep you updated. Let me know best way to stay connected
Thank you again 🫡
Hi Nathan, Another question on Strength training.
I understand, we have to increase the weights gradually (by ~10% once in ~2 months) to increase the strength for lower body exercises i.e. squats, lunges, step ups etc.
So, when do we stop increasing weights:
- After we achieve our HM or FM targets (e.g., BQ)
- After 1 year of gradual increase
- After we have attained a certain weight
And post that do we continue to train with those weights for the rest of our lives?
Cause As a runner we do not want to bulk up.
I never placed a high emphasis on weight training. I did lift once per week with light weights and high reps, was never concerned much with bulking up as you mentioned. Just focus on once a week with strengthening exercises but focus more on aerobic and anaerobic running.
@@rundreamachieve Sure, Nathan. Thank you for the response :)
💪
Great video Nathan!! Always enjoy these :)
Thanks for the support and glad it was helpful.
I love how you brought up the mental aspect no one brings that up, have you read the book endurance ?
I recently got endurance and have it on my reading list for 2023. Appreciate your support and glad you found it helpful. Wishing you continued success in your training and. racing.
Interesting to watch, just ran 130.03, didn’t have a goal but have been around 133 and 134, I’m in a marathon block so not a big taper, my coach has me doing a lot of strides and hill repeats
Outstanding work dropping that 1:30:03 J Pod. Keep hustling out there, you will be under 1:20 in due time. Keep me updated. Well done!
@@rundreamachieve ran 3.13 for the marathon PR from 3.25… resting for a few weeks then ease into fall marathon build up!
Nice work@@jpod Superior run with that 3:13 and congrats on a huge new personal best!
I am a 45 yr old marathon runner sir .my personal best is 3:27 for FM in NDM2024 and 1:35 for half.i am taking regular coaching from YOSKA for past 1.5 yr.I AM running for the past 6 yrs
Visualize! 👍Always right on point! Thanks!
😍😍💪🙏💪
Nice video!
I'm running a 1:37 half marathon and I want to push it further to 1:30. I'm dialing into a new training block now, chasing it, trying to make it a 12-16weeks block.
What would be the recommended tempo pace? Should it be done at target half marathon pace or slower than that?
Awesome dropping that 1:37 half-marathon and you most certainly have a sub 1:30 in you. Your anaerobic pace should be at or around 85 to 89% of your max heart rate. 10 to 15 seconds slower than goal half marathon pace.
Hello Coach,
What about tapering for this half marathon event..? How many days apart should I do my last long run and my last tempo run and how fast .?should I end this hard training before this race etc . Thank you very much for your videos are helping a lot .! Omar G
last long run should be around 14 days out, tempo run should be around 85-89% of your max heart rate. End heavy training 10 days out from your main race, 4 days out from the half do a 3 mile tempo@goal half pace. Hope this helps.
Hey Coach thanks for the tips! Can you do a video on phases in a marathon training block? im about start training for a sub 3 marathon that i hope to complete in May2023 and it would help a lot to hear a well accomplished runner explain it. thank you!
Will do Jemreal and wishing you the best in your 2:59:59 pursuit. I know you can do it!
Hi again Nathan, i'm still confused with my race day heart rate. I know if i get over 174 with it i'll get above my threshold. On race day as i want a very competitive time, do i keep it just below 170-172 for the whole duration of the race or should i give myself more headroom for the end of the race? My goal is sub 1:30 so i need to take 6mins off my current PB. I'm going to use your sub 3 hour course from my full in November this year.
Hey Sam. Look at what the world's top runners do. They are not focused on what heart rate they are sitting at during the race. Focus on your effort and staying in control in your races, not focused on what your HR is in the race. I wasn't even wearing a watch when I took 4th at the 2007 California International marathon in 2:19:35. I know you can get under 1:30 and the Sub 3 course will teach you some tactics that are MUST HAVES to run 2:59:59. Keep me updated on your progress.
If I can run 10x800m at 3:14/average reps or (5 miles at 6:26/6:27 a mile pace) do you think a sub 90 minute half is soon to come? I’m thinking about running one in 8 weeks and I have a 10k coming up in 2 weeks
Yes, very possible..keep training hard and do a 10 day taper going into the half.
Hi - good video.. I wanna go from a 1:42 to a sub 90… What impact does body fat percentage have on achieving it ? I’m 185 and ran 1:42 @ 161lbs 15%. Would going down to 154 (12% ish) significantly improve my chances or is it too low ?
Muscle is more dense than fat so if body fat, if not dangerously low, is lower and no unnecessary weight is being carried is going to set you up for success. You can definitely go from a 1:42 to a sub 1:30, definitely doable. 12% isn't too low. Keep up the great training, as you get fitter the pounds will melt away.
Got it. Thank you!
You're welcome! 💪💪💪
I expect to finish my first half marathon training on June 30… I do 3 runs per week (4 if I have interval sessions), mostly easy runs of building up to that distance. However, my first half marathon race is still in November. What can / should I do in the remaining 4 months?
Continue to focus on training at, close or far below your goal half marathon pace. The world's top runners run around 35-40% of their weekly mileage at or below their anaerobic threshold (85-89% of max HR). JOG on easy days and pay attention to mental training too. The best focus on both mental as well as physical preparation. Keep me updated on your progress. I see you running some big PRs in the coming months NS.
I find that I don’t necessarily need vo2 max sessions. But I do do them.
💪💪💪💪💪👊
Thank you…..
any time 💪💪💪💪💪👊
Hello, my half is currently at 1:43 back in 2021, however currently in nursing school and I have not trained or run like I should. My time is pretty much taken. My running or exercise is limited so 2x weekly is what I have manage to put in some weeks. One of those is playing soccer. What do you recommend to focus on in order to at least be in decent shape after graduation. I graduate may 2024.
Hey Andres....awesome job dropping that 1:43 half. I am sure nursing school is taking up a lot of time and making things challenging. Do the best you can with the time you do have available. I wouldn't make major changes into you graduate. Continue to build consistent mileage and work on your leg speed. Once you graduate then start focusing more of your time on running higher mileage and getting your 5K, 10K and half marathon personal bests even faster...then focus on a 5-6 month marathon build up to set you up for success for a new personal best for the marathon. You are on the right track but get through school first so as to not put any additional stress you don't need on yourself. Marathon training definitely takes a LOT of time and commitment to get right. Keep me updated on your progress.
What should my current HM time so i can set sub 1:30 as my goal in 16 weeks
My current time 1:37:19
( 4:37min/km )
Awesome job having already dropped a 1:37:19 HN! It is possible for you to run under 90 minutes in 4 months.Watch your pacing early on, focus on a negative split and continue to train around 6:20 mile/3:55 kilometer pace in training. Keep me posted on your progress. You are definitely well capable of this goal based on your current performances.
is tempo and threshold run the same? also, what are some tempo workouts i can incorporate to achieve a sub 1:30?
I just saw your video explaining the difference. I'll check out your website and reach out for coaching.
Check out this video Jeron. th-cam.com/video/muQ-sU5ZMr0/w-d-xo.html Keep up the great work. You are well capable of running well below sub 1:30.
What is a appropriate tempo pace in min per mile pace for a sub 1:30 half
around 6:54 mile pace at tempo effort and 6:44 mile pace around threshold effort. Keep up the great work out there PDM303. You are going to break this barrier!
@@rundreamachieve ok thanks if i can hold that pace 6 miles straight can I break it up into 2 3 miles sessions with some recovery in between
💪💪💪💪💪✊
Can this be done with 8 months of perfect training as someone who's never run before?
It certainly can be done. I never put limits on runners as I never placed them on myself. Proper training and a perfect taper can get it done for sure.
Do you see any benefit in doing 400m intervals to boost anaerobic capacity and adapt to moving at faster speeds? Or are mile intervals better for the half marathon?
Both are critical in my opinion. I use to do 400m intervals (i.e. 16-20x400m@goal 5k race pace during marathon build ups as well repeat mile intervals..both were mandatory in my training and helped me run a 2:19 marathon. You'll definitely set yourself up for success implementing both of these types of workouts throughout your build up..FIRST build that aerobic base of easy mile then make your move into faster, anaerobic workouts. Hope this helps.
Thanks for the response and advice. I’m training towards a 90min (best effort is 1:40) Half Marathon in 8 weeks. Already completed 3 weeks of 3weekly runs ~ 45-90min staying in Zone 2 + 1 interval session.
For the intervals I’m doing 5x400m well below my 5km time (aiming for 3:30 pace) but not sure if I’d be better off going a bit slower and aiming for a mile around 4:00. Based off your recommendations I assume ai should keep keep the 400m intervals and add in another set of mile intervals in addition to the long slow runs?
@@lazaros_lab Yes, I would do 400m reps perhaps one week followed the next week with mile reps and continue to develop both your speed (400m) and stamina (mile reps). Keep up the great work!
Thanks. Appreciate the advice.
@@lazaros_lab Anytime.
Hey i just got into running about 2 months ago.I ran my first official half marathon 5 days ago,in 1:39.I only had two weeks to train,and did have have proper understanding of gear and race-fueling,and had no time to taper(ran the 21km distance 4 days before the race day). can i break 1:30 soon,with proper training?
Yes, very doable and very well done having already dropped that 1:39. Keep ups updated on your training.
@@rundreamachieve thanks,will do!Thanks for the tips, will definitely use them!
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I don’t think you will need 140 miles a week or 100+ miles a week to run sub 2:19. In the end it will probably do worse for you than good.
Yeah, I ran between 85 to 90 miles a week when I ran 2:19:35 for the marathon. Quality over quantity is always best Conner.
My fasted 5k in college was 16:00. Haven't ran in almost a decade but was always acrive with weights.. Decided to start training for the philly half. My goal is 1:30 to 1:35. My peak week milage was 38 miles and my recent 5k was 19:30. We shall see how it goes in 2 weeks.
Wishing you great success and awesome job having already run some very competitive times, times many runners would love to have dropped. Good luck in your race in 2 weeks. Keep me posted on your future progress. You have some big PRs coming your way
1:29:59 is always an awesome solid achievement for most runners. Cheers
Very true Zac 💪💪💪💪💪💪
Depends how old you are.
I 100% agree with you there..older we are the difficulty of achieving this fast of a time drastically increases.