The plan is to start on a Monday, with long run on the Sunday. Another method for estimating your race pace is to. Do several timed runs during your training. Multiply this time by 2.223 to get your realistic half marathon time: 1:51 h.
Example: Your 10K personal best is 50 minutes. You will be required to input your Lactate Threshold Pace in the Athletes training zones for using the structured workouts and set accordingly to achieve your sub 1:30hr 4:05 min/km Lactate Threshold Pace Formula for calculating a realistic half marathon time: 5K PB x 4.667. Weekly volume range from 4 to 7 hours.Īll the interval workouts have been created as structured workouts in workout builder can be synced to your smart watch. This plan is to be used in the run up to your target race and looking to incorporate speed and efficiency to increase power and muscle strength into their workouts and who aim for a sub 1:30 hr half marathon. The plan is for runners with at least 2 years running experience and can comfortably run a sub 2 hour half marathon and possibly somewhere close to 1:45 hour. The plan is to start on a Monday.īy the end of the 12 weeks you will have excellent base fitness and be ready to race your A-priority half marathon race.A 12 week plan to improve your speed work and run a sub 1:30 hr half marathon race. With workouts every day and the long run on the Sunday. The workouts have indicated pace times or overall rime to assist. Alternatively, you could run a 10K time trial. This should be run quicker than the 10K in week one and certainly inside your goal half-marathon pace. If in doubt, it’s maybe best to start an easier schedule and move up as the weeks progress.Īt the end of week four, there is the target of a 10K race. the weeks and months to around 1 hour 30 minutes of low intensity running. Either way, progress steadily, and be realistic. View or download your free 8- and 12-week Half Marathon training plans in. This may be difficult if you are below normal fitness when beginning the schedules, or easy if you are starting the schedules in good shape. Your first week’s target is to run just inside goal half-marathon pace for 10K. Training will be at least six days a week, with an average weekly mileage of 50 miles. The rows start with the often talked about sub-2-hour marathon and, for us mere mortals. If you need to see every mile, click the finish time at the start of the row. It also shows the splits for every 5 miles. You should be capable of either a sub-36 10K, sub-60 10-miler or a sub-3:00 marathon. The table below will translate your goal finish time into your per mile or per kilometer pace, and will show your halfway split too. Target times: 1:10 to 1:19 (race pace: sub-6:06 per mile). The half-marathon training plan for runners looking to finish in under 1 hour and 20 minutes:
0 kommentar(er)
