What kind of mile, 5k, and 10k PR do I need for a sub 120 half?
What kind of mile, 5k, and 10k PR do I need for a sub 120 half?
sub 4 mile for sure
lil cukk boy
Isn't the world record like 1:42??? And you think you can run 1:20?
Typical LetsRun
nuckcuc wrote:
What kind of mile, 5k, and 10k PR do I need for a sub 120 half?
averaging sub 6 for the half doesn't require much speed, but depends on your strength
mile - not really too relevant but 4:45 should be plenty "speed"
5k - 16:50ish
10k - 35 flat
I ran my half PR of 1:19:33 this spring. My PRs are 5:00, 17:32, and 36:03.
Same, I did it (a bit under 1:18, actually) in perfect conditions with a 10K PR around 36 and a 5K PR in the 17's.
nuckcuc wrote:
What kind of mile, 5k, and 10k PR do I need for a sub 120 half?
Half marathon race pace won’t be much different than tempo pace, so 17:00 for 5k probably isn’t a bad benchmark
Depends on your strengths/weaknesses. 17-mid/36-flat is enough. Mile fitness around 5-flat. Definitely don't need to be sub-17 or 17-flat for 5k if you've got decent endurance
It's hard
Not a track buff wrote:
Isn't the world record like 1:42??? And you think you can run 1:20?
Typical LetsRun
Yea honestly you guys should be praising me right now
Not sure about the mile, but a seat-of-the pants guess: 17:15 5K, 35:30 10K
nuckcuc wrote:
What kind of mile, 5k, and 10k PR do I need for a sub 120 half?
I did a 36:17 a month before my 1:19:21 for reference
Just ran a 1:17:10 pr and I'm a 17:23 / 36:23 guy that can't get under 5:00 in the mile, (though to be fair I've never really trained to do that)
As others have pointed out it really depends if you're a strength or speed guy... I'm definitely further down the endurance spectrum
I went 1:18 low at the Cowtown half in February. (hilly) I was around 35 minutes for the 10k. Not much of a speed guy.
There's no need for a special time at shorter distances, just the proper training leading to a guaranteed sub 1:20 half .It looks like this;
M: 60 min easy @ 8 min mile pace( or slightly faster)
Tu:15-20 x 400m @ 81-82 sec, rec= wait easy walking 60-90 sec
We: 50-60 min easy @ 8 min mile pace
Th: 60 min easy free pace
Fr: 7-10 miles total of threshold interval @ 6:00 mile pace , rec= wait easy walking back to 120 bpm pulse ( or 60 % of max heartrate)
Sa: Long run every second or third week 90- 120 min @ 8 min mlle pace. The other weeks 70-80 min easy @ 8 min mile pace
Su: Day off doing something else than training.
The result looks to be magic, good luck! 🇸🇪🧙🏼♂️🇸🇪