Half Marathon Plan: Workouts and paci... - Marathon Running ...

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Half Marathon Plan: Workouts and pacing πŸ’₯

roseabi
roseabiAdministrator
β€’15 Replies

Hi all!

A picture is worth a thousand words, or at least I hope so!

Please have a look at the tables above for information about the different types of RUNNING WORKOUTS that feature in the plan, and how to pace them.

Also can be seen here:

docs.google.com/document/d/...

πŸ’₯INTERVALS WORKOUTS:

In the table I have suggested you design your own intervals workouts, because some of you will already be doing this, and will have a good idea of what works for you. I will also be suggesting ideas for intervals workouts in my weekly posts - so look out for those! Should be fun 😊

πŸ’₯TEST YOUR PACES:

Although the weather isn't very nice at the moment (well, it's horrid here!), I suggest you go out and test your paces. You will be able to estimate the numerical paces that match your level of effort, and this will help you plan your training runs. You may well see these paces improve over the duration of the plan 😊

Strength and cross-training chat coming next!

roseabi xx

15 Replies
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roseabi
roseabiAdministrator

Other ways to view an image:

Right-click (desktop), or press on (phone or tablet) the image, and you should see options to download it, or to view it in another tab. On mobile devices when viewing in another tab you should be able to zoom in on the image.

MatildasPb
MatildasPbHalf Marathon

Re: pictures and words- πŸ™πŸ‘πŸ˜Š

Jay66UK
Jay66UKHalf Marathon

Thanks roseabi - much appreciated.

linda9389
linda9389Administrator

Looks perfect. Everything is covered in there :D

I agree with trying out paces and giving it some thought in advance.

After my endless questions, it helped me to think of each of them in terms of my 5k race pace (intervals should be a bit faster, parkrun is at that pace), 10K race pace (tempo should be about that pace, or maybe a little slower, as it takes me just over an hour to race 10K), HM pace (calculated from my desired HM time), then by default my easy had to be slower than all of those! Time will tell whether that is a sensible approach for me or not :D :D :D

roseabi
roseabiAdministrator in reply to linda9389

Thanks Linda!

Regarding 10K race pace - I think yes, tempo should be a little bit slower πŸ‘

Sounds like you're well on track 😊😊😊

linda9389
linda9389Administrator in reply to roseabi

I'm wet on track!

roseabi
roseabiAdministrator in reply to linda9389

Lol! Sending you virtual hot cocoa πŸ˜Šβ˜•

thnkyou x

mountaindreamer
mountaindreamerHalf Marathon

Thanks for this great reference roseabi. Just looking through it alongside my plan, and it’s starting to dawn on me that because I don’t really want to miss doing Tempo Parkruns, I’ve not really got interval training options.

I’d started trying to throw in a few 30/20/10 intervals at the end of my longer runs, but gave up once these got longer. Do you think it would be OK to sometimes do a few just at the end of the shorter Easy runs?

roseabi
roseabiAdministrator in reply to mountaindreamer

You've lost me a bit here. Do you mean you want to do parkrun every week?

mountaindreamer
mountaindreamerHalf Marathon in reply to roseabi

Yes, it’s kind of a social thing as I go to run it with my husband and other friends. But I’d not do it as speed intervals as I’m too competitive for my best time!

roseabi
roseabiAdministrator in reply to mountaindreamer

Run parkrun faster than tempo pace 😊😊😊πŸ’₯

roseabi
roseabiAdministrator in reply to mountaindreamer

How about trying some "strides" at the ends of some of your Wednesday runs?

runnersworld.com/training/a...

You could approximate the distance by picking two landmarks to run between, e.g. lamp posts.

mountaindreamer
mountaindreamerHalf Marathon in reply to roseabi

Thanks roseabi - that sounds perfect! 😊

linda9389
linda9389Administrator

During all this talk about pacing - I've been focusing on bringing down my easy pace, but realistically my RW suggested easy is a bit too slow for me. But what can I do - it's either lower 'easy' or increase 'goal HM pace'. Oh? wait a minute? well, maybe I should try that after all?

So I've modified my target pace ranges slightly. GHMP is now slightly faster and the other three are as I had them. Went out today for a pace run and made a pretty decent job of 1.5k easy. 3k GHMP, 1.5k easy. I didn't feel I was having to run quite so unaturally this time and largely stayed within the ranges I had set on the Garmin - once I pressed the button enough times to get it actually started that is!!! (The first 0.5k was so peaceful I thought I must have been on target pace the whole way - til I checked my watch and saw it was still waiting for me to start :D duh! )

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