How to Run a Faster Half Marathon
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Finishing a half-marathon in less than two hours is a common goal for experienced half-marathons runners. Running a sub 2 hour, or 1:59:59, half-marathon means maintaining a 9:09 average pace per mile. That time is considered a decent half marathon time among runners.According to Annual USA’s Half Marathon Report, the average finishing times for the half marathons in the United States last year were 2:22:21 for females and 2:04:00 for males. For runners with some previous experience, breaking 2 hours is a common goal.
A finishing time that’s under 4 hours is a real accomplishment for everyone other than elite runners, who can finish in around 2 hours. Many participants take their time and walk portions of the.First, we can view the distribution of half marathon finish times for male and femaile runners: FINISH TIME DISTRIBUTIONS. The average ages and finish times for half marathon runners are: AVERAGE FINISHER.
33years old. 02:00:55finish time. AVERAGE MALE FINISHER. 35years old.
01:53:52finish time.5K finish times comparisons If you want to be an above-average 5K runner you should aim to have a finish time faster than 35 minutes. Here we see that running a sub 30 minute 5K is a worthy goal because only 30% of the participants in running races are actually faster.The average time it takes for a woman to jog a half-marathon is also dependent on the course.
For example, it takes an average of 4 hours, 48 minutes for women to finish the Pike’s Peak Ascent a.Most runners who are reasonably fit and clock about 15 to 30 miles per week can expect to finish a 10K race in 50 to 70 minutes. More advanced runners will usually finish in about 43 to 50 minutes.5K, 5 mile, 10K, 10 mile, half marathon, and marathon times for paces from 5:00 through 15:59 per mile.
73% of African Americans said they did not.If you’d told me in 2002 – as I crossed the finish line after running my first race ever (the Rock N Roll Nashville half marathon) – “Amanda, from here out you’ll be running 1,600 miles a year and at least 8 marathons,” I’d have found a hole to crawl in because that run was fun, but it’s too hard to imagine doing times.Average marathon times broken down by good 5k and 10k times for running marathons set for the long haul in demographic ysis across the bay the novo nordisk new jersey marathon. Good Finishing Times For Running A Half Marathon.
What Are Good 5k And 10k Times For Running Quora. Demographic Ysis Across The Bay 10k Cs109.See how your marathon finish time compares to the masses!
We have collected a load of statistics related to the marathon, including average finish times split by gender and age group, and finish time.Then, we take that AG% and use it to calculate what an equivalent performance** would be at each of our standard race distances, and return them to you in a table. So, for example, you can plug in your most recent 10K time and get an estimate of how fast you should be able to finish a half marathon.I also realized it was time to run a half-marathon. After months of training, pep talks, bad runs, early morning arguments with myself, a lot of carbs, a last-minute snag involving friends who missed bib pickup, and two hours and 10 minutes of nonstop running, I crossed the finish.
Any pace a beginner can hold for 13.1 miles is perfectly acceptable finish time for a half marathon. A lot of half marathoners have the goal of finishing in under 2 hours. Some call this an average half marathon finish time, but the numbers don’t seem to bear this out.If you’re a runner, chances are the half marathon distance is on your radar.
According to the annual half marathon report compiled by Running USA, nearly 2 million runners finished a 13.1-mile race in 2015. The distance is popular for good reason: It’s long enough to feel like a major accomplishment, but the training isn’t as time-consuming as a full marathon.
List of related literature:
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| from Advanced Marathoning |
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| from Hansons Marathon Method: Run Your Fastest Marathon the Hansons Way |
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| from The Psychology of Concentration in Sport Performers: A Cognitive Analysis |
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| from Marathon: The Ultimate Training Guide |
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| from The Science of Self-Discipline: The Willpower, Mental Toughness, and Self-Control to Resist Temptation and Achieve Your Goals |
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| from Sports around the World: History, Culture, and Practice [4 volumes]: History, Culture, and Practice |
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| from Training Essentials for Ultrarunning: How to Train Smarter, Race Faster, and Maximize Your Ultramarathon Performance |
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| from Advanced Marathoning |
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| from Run with Power: The Complete Guide to Power Meters for Running |
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| from Waterlogged: The Serious Problem of Overhydration in Endurance Sports |
145 comments
I am training for a 1/2 marathon as a stepping stone for a marathon. My goal is to negative split the entire distance. Been running for 3weeks & last Sunday I ran a fasted 22km at a slow pace. Negative split the first 10km & then maintained. Last km was slower but had to keep in mind the faster I went the quicker it was done. I have room for improvement to get to my goal of a sub 2h 1/2marathon.
First crush the 1/2 then crush the full!
Can’t wait to read your guide. Love all the great info!
Without any special preparation I am able to do HM in 1h 59min. For sure 90min is huge step up from there. Cheers to all who can do it. I shall stay with my <2h for the time being. Running for fitness is enough for me 😉
Just found your channel! I will be checking out your content! Nice video!
My best half is 1:35 so decided to chase the 1:30. I’m 56 years old and following an 80/20 HR HM plan. I tested a 30 min lactate test at 4:09/km HR lactate 158 so I know I can run that speed for 30min. 7 weeks until my goal race which is a flat course. Enjoying your videos and what you have just told me is very close to what I’m doing. 80/20 16km run today has me doing mainly zone 2 with 8x 400m zone 3 with 1200m zone 2 recovery. Keep up the good content guys.
Hey man, love the videos! I was curious if you had a recommendation for an everyday/all day use minimalist shoe that it not solely for running. I would use vibram 5 fingers but they are not the most attractive. Thank you for the great content! -Dominic
After watching 5 minutes if this, I looked when my scheduled half marathon is and bought a plan.
I did my first half marathon at 45yrs on Dec 2019, my aim was to break 2hrs. I had planned to start off running at 5.45per/k but I ran splits between 5.30 to 5.20per/k hoping I was not going too fast at the beginning but I felt comfortable At the halfway point my time was 56mins, began to pick up the pace and did kms 8 to13 at 5.02 5.07per/k pace. My last km was my slowest at 5.35 and I completed in 1:52.30. I did better than I had expected.
Still working on going Sub 1:50!! Full credit to any athlete that dips under 90, is a great run
I’m glad I found this video! I ran a half and felt really good….until I got to mile 10 and my legs went on strike☹ I tend to run a good pace until the last portion (mile 10 or 11). I will work on the patience part.
Thank you so much for this video, I paced myself well and ran my half marathon last Saturday in 1:57:42. I started with 9:10 per mile, but felt good and went head….thank you for help.0
where I can buy such glasses?:) can someone give me a link?
great, thanks! running my first 13.1 in April…goal of 2:15 finish
I’m looking ahead to 90mins Half Marathon this year, your tips will definitely help during my training session.
Many thanks
I’m ten min slower than my 5k from 2011. Few operations etc.
I’m doing my first official one in a week and I would like to finish under 2 hours as a first time goal. Pretty sure I can hold 5:40 per km as it’s a pretty conversational pace for me. I just don’t want to over do.it being my first one ��
Thank you iam in the same boat right now i have pr 5k 19:23 planning to run close to 90 mins in half marathon thats the goal now the corse will be very hilly th( running 26miles weekly)
And also thx for the inspirational talk
All the best!
how u film the running scene? im guessing a bike with a cameraman on back?
First ever half tomorrow in Milton Keynes going for between 1.45 & 1.50 and to still be alive would be nice.
Going to start in Berlin in the beginning of April. I trained for a sub 1:30, but now im ill since the beginning of February and couldn’t run. New goal: Getting well and finishing it healthy:/
Thanks alot for making this kind of videos that help beginners such as me to learn! apreciated your time:)
Guys make sure you include kilometers when you talk about distance
Last 3? The last 4 miles are suck as hell especially with hill.
I’ve ran 18.48 5k and gone under 40 in 10k. Lifestyle is an important factor before even attempting this. Eat correctly, quit alcohol, and do alot of speed work like 400m x 8. Long slow runs actually seemed to just slow me down
So I ran my first official half on Sunday in brutal wind and rain. I stuck to my 2 hour goal and finished on an average pace of 5:37km and I was able to finish my final km in about 5:00. Really happy I could keep disciplined and run my own race. Stamina felt good throughout and my heart rate wasn’t that high.
only downside, like you said the last 5k my thighs where the heaviest I’ve ever felt. I just battled through and stuck to the pace
I found for my self that the negative split works really well. I start relatively slow to get a feel for the race and the track and then i adjust my pace to what i feel like doing. i kind of motivate myself with passing other runners and thus get faster towards the end. In my experience the last one or two miles are the fastest i run because i get an adrenaline rush and almost sprint to the finish line because i no longer feel the exhaustion in my legs. but i guess everybody should find their own stile.
I can barely do 5k in 30 mins. Cutting off 10 minutes from there looks so hard right now
Man. I could remember trying to run that last year and now I’m doing that in my long runs easily
Does smoking affect in breathing. Because i just stop smoking in 1 week and wanna learn more about running thanks
He mentions that the tempo should be a pace you can sustain for about 20mins. Shouldn’t that be more like 1hr and 20mins? Am I missing something?
Thank you so much for your video. 90mins is my target time at Half IM in 11 weeks. This will help me fine tune my program.
What a positive attitude, you will go a long way well done mate love it thank you
I have my first HM of 2019 in 24 days. I would be happy with 1:40. However, I want to go sub 1:30 by Autumn!
BTW The garden behind you looks big enough for a new shed! 😉
Who tf filmed this? Who can run backwards at such a speed without having the camera shaking?
1more emphasis on the “base training” phase of his HM preparations
2starting the HM slightly slower to avoid lactic acid buildup, keeping his/her speed for later in the run.
Hi im doing my 1st HM next month, i am 54 y/o been preparing for it for the past few weeka now. Did several 10k and i am decided to take it to the next level. Thanks for the tips. ✌
I‘ m a 13 jear old swimmer and usually don‘t run but because of the virus I ran and was pretty proud of a 21:20 and decided to run 3 times a week to break 20 min
Saw this vid yesterday, today was my first half marathon.. was planning on doing 1:35. Had my running legs, finished 1:29:29.
My intended pb is 1:40. My current pb is 1:43:58. I’m running a half marathon in 3 weeks.
instinctively without reading other comments I would say the longest long run should be 1.5 times the half
My best tip for all runners: do NOT think about those pros who finish a Marathon in less than 2 hours ( which is what it takes ME to run a half-marathon).
My freshman year of hs xc I went from. 23:30 to 21:08 and then didn’t beat until my junior year due to a tore hamstring. So I’m going into my senior year with a 21:04 and am hoping to be able to place in smaller meets thanks!!
I think this needs a disclaimer that if your a woman who can run under 90 minutes, you are seriously good. That would be an age grade equivalent of a man running 1:20:37.
Haha perfect timing. I’m trying sub90 in Barcelona tomorrow: )))
I’m actually a swimmer, not triathlete or a runner but I went 1:20:20 4 years ago (was 20 year old at a time) and didn’t run since then.. I hope with some specific running training I can beat that but I’m afraid of disappointment if I run like few minutes slower than I used to 4 years go without any particular running training��
Perfect timing! I begin my training today for my first half-marathon
Solid tips mate nice one! What is your half PR? Mine is 1.24
Add more tempo runs in the 30-40 min range, plus add some hill work
half marathon are 13.1 miles,so the chunks are 4 miles each.. no 3 miles
Low body fat down around 10% is key to hitting your potential. And body type is also a big factor. Ectomorphs are always the best distance runners.
Finally got a sub 20 5k last week. 19:57, it was brutal! It’s only taken me 50 years to get there!
I have come down from 36 mins to 25:30 mins. Hopefully will achieve sub 20 one day
This totally fits w my experience running my first two half marathons! Whew! Im not the only one.
Question: so do you have any advice switching from a marathon to a half? I trained for my first marathon twice mow (1st time race got cancelled) 2nd time i made it to
mile 17 and DNF last weekend (apparently i did not plan well enough for the terrain). I found another marathon this weekend and hoped to try again and finish.
Due to life stress, lack of sleep etc now i am considering aiming for the half instead (same event has both). I want to get something out of the last 5 months of training. Any how might i adjust race strategy last minute for a half instead. Any chance of crushing a PR or should I just aim to finish!
Do you have any advice?? Thanks.
Increase the long run to 15-18 miles, increase overall weekly mileage, make sure easy runs are actually easy
Useless video. No training tips or session suggestions. Verbose content, may as well just have said you need to run 4minute Km.
My goal for my HM is sub 2:00:00 and I’m making huge improvements towards that goal with the plan kalclash has given me. I’m beginning to enjoy running rather than just putting in “junk” miles until I get injured and am forced to rest. The plan I’m on now is working fantastic.:)
My best last year was 1.34. Has motivated me to get under the 1.30 mark this year
Started running back in November after having not run for probably a good 8 years or so and I used to be a 200m 400m sprinter. Current 5km PB is at 22:07 but I’m up to running 40 miles per week now and going to get back to putting some speed sessions in there to try bring that down so I can hit sub 20.
Wow a 90mins HM, it’s really awesome to see people doing this. And here I am with my fat bum still trying to clock a 35mins 5k.
This is all very nice, how about training to have speed to be able to run a under 4min /km. the athletes who are able to run a under 4min/km, will already know all of these, tips
I’m going to run a half marathon now in May 14th…
My goals: 1) finish the race “feeling ok” and 2) finish sub-2h!!!
I’m sure I won’t hold on to 5’41″/km the whole race, so I’m gonna start at 5’20″/km (more or less) until I get the km10 or more. From this point on, I will probably start to get slow, buuuuuut, gonna finish sub-2h (even if I get to 6/km pace…).
I DO know that I’ll be a bit “broken” (as we call it in Brasil) at km15, no matter my actual pace from the first half, so… going to start a bit more faster and hope for good hahahaha
Nice vídeo ;D
I hate to be ocd but am i missing something here? 3+6+3=12…..errr… Isnt it 13.1miles for a half?
I was so close my senior year in highschool. My PR in my 4-year career ended up being 20:36
My personal best is 18:23, but that was 3 years ago. I started running again because of the quarantine and the best I’ve done is 21:19. Good video I hope it’ll help me
I ran 5k in 29 minutes I was very proud of this. I’m overweight and my end running goals is to beat 20 mins
Tell the community below your intended PB and when you’ll do it by put it out there and get it done!!
Thank you for assuring us that the last 3 miles will suck. I am training for my first half marathon and no matter what, my feet start to hurt and I feel like dying at mile 10. I take comfort in knowing I’m not alone.
My PB in 5 k is 18:50, 10 k is 39:01, 21 k is 1:24:45; 42 k is 3:23.
Great video.
I’ve been training for my first Marathon and while doing so ran my first Sub-90 Half! Thank you for the video!
I’m running my first half in 4 days. I did my long runs at 6 min/km (9.40 min/miles) which didn’t feel too hard. A 10k I did last year was at 5 min/km (8.03 min/miles), other 10k/12k races were a bit slower around 5.20 min/km (8.35 min/miles).
Could I shoot for a sub 2? So 5.43 min/km (9.10 min/miles)? Found this video a little late and only incorporated 15 min of race pace in my last “long” run. I did track workouts and shorter tempo runs. I don’t want blow up at the start going out too fast, but I also don’t want to finish without having run my best.
Any tips would be appreciated!!
Be young, commit 6 days a week to running, eat well, avoid alcohol, hope you have the right body composition, and hope you avoid injuries. It can be done obviously. But you have to be in awesome shape. Probably less than 2% of half marathon runners can break 90 minutes.
I’m still trying to get a sub 30 5K. C25K is good at conditioning but I feel I need to work more on pace.
I’m feeling sorry for the people taking your advice on board, getting it just right…and then realising they still have another mile to run after the 3+6+3 split.
blisters!! how do u prepare ur feet for a long race? heard a few people have tough time. tradesmen say pee on ur hands to harden the skin (not sure if it works). also indoor climbers moisturize post climb to make hand skin like leather.
Damn true! Especially the last 3 miles… Is testing my love for running 😉 all and all.
Very inspiring video, great advice with a real down to earth presentation. The real mc coy! Good job
Great video guys! I am preparing for my first half marathon! I hope I can incorporate the important tips into my race. Liked the breakdown of half marathon into 3 parts.
I’m diabetic(mild) but way under control and want to finish my 21.1km half marathon coming up next month. Been training for a month and will be doing a 5.9km this weekend for Mumbai Marathon. Kindly advice as crossing the finish line is my target. Looking forward for your reply
My aim is to get under 1.30 for the half best so far is a 1.40. Dunno about doing it vibrams yet tho I feel I’ve only had them 6 months I haven’t got used to them yet
It took me 2hrs 45 min to complete(half marathon). How bad is it? It was my first time
I did a sub 40 minute 10 km last year, so this year, in addition to upping the number of tris I’m doing, I’m also targeting a 90 minute half. Very excited.
My fastest half so far (I’ve been focused more on cycling since then) was 1:28:59.6 in Fall of 2009 at the Army Run Half Marathon in Ottawa, ON, Canada. I’ve been running more lately, though, and this video has me wondering if I’ve got another one in me!:)
You guys are running great in these videos but I really would like to see you running like this after 20k ��
My best was 1h38′ (at the age of 43). Do you think I can do it at the age of 51? For me 1h40′ is still a great goal.
What would you suggest is the youngest age to do your first half? Is 15 okay?
All this talk of pain has me nervous. Running my first halfathon in March and a 10K three weeks later. I thought a couple weeks rest between races would be ok. Would suck to complete the half and then DNF on the 10K
these guys are skinny as hell and pretty tall. its easy when your genetics are helping.
This video is about how to run, but they show one of the speakers overextending and doing a heel strike at 0:05. That’s like someone with a DUI teaching you how to drive.
Ok I’m running my first half in may 2019. Iv done two 10 mile runs which I can do in 2 hr 16 mins. Iv set myself a time of 3hrs for the half marathon. Is this a good plan
Really good breakdown of what’s required, I’d just add, build your speed on treadmills and make sure you use as much anaerobic energy as possible, especially at the end.
Hit 85 minutes HM at Oxford 2018. Have struggled to get back to that since, but that’s the beauty of running It’s not linear. You are constantly evolving and changing and growing.
Hi Sir, I am running 3.5 Kilometres in 22 minutes. That’s too low but I am challenging myself to run 10 KM in 1 hours, then, i want to improve upto 15 KM in 1:30 hours, and then I want to improve upto 21 KM in 2:10 hours. These are my targets. Once I am able to run 21 KM, then, only I will work on my speed. I want your advice and suggestions, I am very much serious regarding running. I want to train myself for next 2 years, currently I am weighing 60 KG, height is 5’11. AGE 29. Please honestly tell me, if I am making right decision.
More Long run, maybe some progression runs. Sprinkle in a couple km repeats.
Hello, I have been running for 2 months and my best time for the 5km is around 24mins. What sort of training plan to do you recommend I can use to eventually reach the 20min goal? I usually run 3kms but sometimes do a long 7km+ run at a slower pace.
Thanks and subscribed!
I could do sub 90 minute marathon but I run to stay in shape
my first ever half marathon was this year (2h:27m) and my second (2h:14m) for my next in two months I am going for 2h:07
Today only I ran 5 kms in 24 mins 38 seconds….my personal best…Now looking forward to improve my timing.
First half Apr 28th. Aiming for sub 1:40. Running 1:38 so far. Cant wait!
best half i’ve ever done was 1:28 at U.S. Half in San Francisco. Trying to get back to that fitness level again.
Running the Park HaYarkon Half Marathon in Tel Aviv on August 30th PR is 2:11:19 from the very hilly Jerusalem Half Marathon Going for a sub 2:08 this time will be very hot so I’m going to need extra fuel to make my goal
i run at 5.40 pace per mile i did all my training doing a lot hill work, mile repeats, 1600 meters, fartlek running, i train off road train on trails,
Quick question: can we apply this same strategy to a full marathon? Opening 6 miles (10kms): be patient; middle 12 miles (20kms): find sustainable pace; last 6 miles (10kms): just hang on! Thanks for the great video.
Got myself to a sub 30 minutes 5k in a under a month at 109kg bodyweight. Pretty happy with that.
boom, nice advice matey…. going for a sub 2 in the BCN half this morning… last year did it in 02:09:52… let’s see if i can shave off the 10 minutes I need….:)
Some top tips. I run consistently under 90 min and produced my own video on this topic a while back also https://youtu.be/7UiUH_Qb3SU
Wow… Stop me if I’m wrong but you completely mixed up speed sessions and tempo sessions. 6x1k, 5x1m or 4x2k (which you include in your speed sessions) are all sessions where the rep times are gonna be from 4 to 8 minutes. This is NOT speed sessions, these are typical threshold sessions.
Imho, anything above 400m per rep should not be considered as a speed session.
Also, 10 miles at 4’13/k leads to a time of around 1:08, not 1:01…
If training for a triathlon, could you replace the easy run with an easy bike ride instead? Or, is it more important to get a actual run in?
I ran fast and I want to try out for NYRR half Marathon next year. Do you know how to apply it? Thanks!
40-50+ logged miles per week. Wow, thats more than I expected.. It makes sense though, to prep for a half & to run faster at that distance. Looks like I need to log some more miles, in my weekly training.:OP
im 13
have never run 5k but plan to do it this week,
my PB for 3k (was around 80m longer) is 14:53
is this a good time?
ive started running 2 weeks ago and have been running 3k a day this week with 1 rest day a week
I’m at 1:33. This December is the sub 1:30 attempt. Thanks for the training tips
Great video and tips! Just completed my first ever half at 2hrs 5mins have some work to do but will get there!
I don’t think he should do a longer run than 11 miles, and maybe he should start slower and go faster in second half to be less tired, and maybe try running gels for his fathigue as well
Hey there,
Great video, as always, thanks so much!
Another topic: once I’ve seen a Spartan Up book on the shelf of yours. What do you think about the rising of OCRs, how would you train a runner, who wants to compete? I think it’s a lot different than running and also a lot different, than trail running, altough great running performance is really a must for an athlete to perform well.
What would be the differences when training for the running part of an OCR.
thanks 😉
did my first half marathon at 17 at 1:37.09. My Lifelong Goal probably sub 1:20 or sub 1:15
I wouldn’t say 19’41 means that your speed is good, per se. Maybe there is some room for more endurance, but it’s going to be impossible to run a 1.25 half marathon with this 5k time. 11.5 miles is probably fine for a long run this is likely in the 90 minute to 2 hr range already for such a runner so I would not advocate concentrating on increasing the distance. Instead I would recommend three types of session:
1) long runs with final few km at half marathon pace (practice running fast on tired legs)
2) threshold runs
3) 1km repeats at 5k goal pace (build the speed)
I couldn’t go 6:47/mile if you threw me out of an airplane. ��. I’m shooting for a 2:30 half marathon in November, but I’ll be happy to just finish running.
At first I was going to scoff at your video but this workout makes a lot of sense. Thinking about what I could do and it would undoubtedly fall around my half marathon actual times. Mind blown.
How many weeks of practice does it take to complete 5 km in 20 minutes, becuase I have been practicing running for 4 weeks now however I still take 30-35 minutes.
P.S: My weight is ideal as per height and body
Learning how to translate the training efforts where you go with various levels of lower intensity to the actual pace you can realistically aim for is an important point that you didn’t really talk about. If you know what you are capable of, most of the time you can just go out and try to run exactly that average speed all the time, which is 90% of pacing done in my opinion. But not knowing what exactly to aim for makes any attempt to pace yourself an adventure… as I just experienced today on an 8.12km race.
Very informative! I’ll try this. Plusit looks like a great interval workout. Thanks!!
Got one in 2 weeks, perfect ���� Goal was 1h30, but can’t hold that pace yet… 1h40 to 1h35 would be great ��
10 miles is calculated wrong.
4 1/4 minutes x 16,09 = 68 1/2 min
I am targeting 1 hour 40 minute this month, let see what happens.
I’m surprised nutrition didn’t come into play. The discussion is good but it feels like it’s too generic.
I recently did my first half marathon @ 1:39. Not sure if I want to target a marathon next (@ about 3:30) or sub 90 half
After completing some 10k’s last year I blew out my knees and couldn’t complete my half marathon goal. This series is helping me renew my confidence to give it another try this year! Thanks again.
Great overview on how to plan and maintain a schedule for current and upcoming half marathoners!
I think that 60 minute of fuel storage is pretty accurate because when I just tried my half marathon, I was going well maintaining around a 7 minute mile pace right up to a bit past 8 miles, and then my body felt drained and ended up finishing in around 1:38 because the last 5 miles was a struggle to just keep my legs moving. Would be better if I had a spotter who could hand me a snack and some water at about the half way point.
I seriously doubt that you can aim for a 90 minutes HM if you start your 8-12 weeks training with “long runs” of 60 minutes. That seems ridiculously low. I do long runs of 120-150 minutes not even in the 8 weeks prep period before the race. What are your thoughts behind this?
Summary of this video: Keep your pace within 4mins/km! Easy right?
Sub 2 hours. Clontarf half marathon, Dublin tomorrow. Let’s goo!!
Hi. I have been lifting weights for about 4 years, mainly compound lifts.
I am doing a half marathon for charity in March. I haven’t much experience running. I don’t want to loose muscle/strength. Can you offer any advice to (at least) maintain it please?
My current lifts for 5×5 are squat 120kg, deadlift (1×5) 110kg, DB bench 28kg, overhead press 40kg, & Pendlay row 70kg. I’m 38, 5ft 10, and weigh around 12 stone, body fat around 20%.
I was thinking of continuing 5×5 (or reduce to 3×3 perhaps) on Mon Weds Friday, and then running on Tues, Thurs and Sat, Rest of Sunday. Does this sound like an ok plan?
Thanks for any advice you can offer ����
Started running 1 month ago at 88KG coming off a bulk, first 5K was 31 mins, managed to get it down to 26:05, goal is 23 minutes by july hopefully. Currently 85KGish
My 5k is 22:00 flat on a very windy and snowy day in finland
Hopefully 2:00 this year in 5 days! Your coaching has helped me immensely!
Hey! Thank you so much for tips! In few hours is my first half marathon! ��♀️�� So my main goal is to enjoy it and experience the atmospeher, however if I make it under 2hours 30 minutes will be a bonus ��
Hi. I have a question. How should I get started for a half marathon? I ran 10K before and 25 Nov 2018 is my first 21K and now I’m on day 6 post minor oral surgery (removal of impacted wisdom tooth). My surgeon told me I can only start to run marathon again after 1 month. Currently on soft diet. 29 Apr 2018 I have a 7K walkathon.
Great job at explaining all the terminology! So many runners do go out too fast during a race.
Got to 22:49 in 4 weeks but sub 20 seems impossible for me ����
So, you have to run at a pace that allows you to finish in under 20 minutes. Who would have thought �� I was expecting some training tips.
My son last year 14 won his first half in the Johnstown pa half marathon ran a 1:22:43. He does not like to run in spring but doing Pittsburgh may6. I have set a time of 1:15 for him at this half marathon. Something to challenge him
I think this runner got all of the performance out of their HM that their 5k implied. They need to improve both short and long race ability through a balanced program with weekly tempo, interval, and long run sessions. I think the long run is too short right now for a 90 minute HM goal. Building to a 2 hour long run in the leadup to the race would be really helpful. I also think the tempo sessions should be alternating between short (at 10k-ish pace) and long (at HM pace) in duration. Intervals should evolve from shorter repeats to longer VO2max style repeats and eventually to 2 mile repeats before the race.
Hey Steve I was wondering if you had any experiance on how much weight effects you when running being a bigger guy
Im 80kg and have been runnning for basically 2 months now and my 1k pb is 4:30, I can barely hold 5:25 speed for 5k.
The problem is ive started running with my buddy, and he has not done running for years, but he smokes me. His 1k pb is 4:00 and he held 4:50 speed for his first 5k. Is he just genetically better than me cardio wise or is it most likely the weight difference, what do you think?
How is this video specific to running a HM sub 90?! Throwing out the avg pace and giving some advice on fueling, that’s it?! I am sorry, this is a misleading title at best, clickbait at worst. Not coming back to this channel.
The first one ever was 1:55, second in Sept I am going for 1:50