Sub 1:15 in the Half

what are some staple workouts?

6 X Mile @ 5:20 - 5:30 pace / 400m R jog

10 X 800m @ 2:30 - 2:35 / w 400m R jog

12 X 400m @ 70 - 72 sec w/ 200m R jog

5 - 8 mile Tempo @ 5:30 - 5:40 pace

Hill Repeats 8 X 40 sec to 1:30 sec Hill /Jog Down R

Fart-Lek during a Med-Long run ( 13-15 miles ) 1 min on/1 min off or 2 on/ 2 off. First 3 mi Warm up/ Then fartlek)

Finish with a hard last mile.

Long Run of 15-18 miles EZ pace.

Do Two or Three of these workouts a week, the rest filler.

Get the body used to running faster than 5:44 pace.

Good Luck

I did more threshold type work of about

2x5k around 17min

and

40 minutes of alternating paces at like 44,42,40 per 200. which is like 5:36 pace on average. I ended up running 5:37 pace. So maybe you could do 45-43-41. I really liked that workout because it worked all the paces around goal pace.

and then long runs, working up to about 18 miles or 2 hours.

Also I was coming off of mile/3k training at the time so I was very comfortable at faster paces and just needed to practice relaxing at half pace.

I've only managed sub 1:15 twice but that actually might help because it means everything had to go right for me for it to happen, especially in terms of training.

Both times, I was consistently doing 85-100 miles per week in 3 to 5 week blocks followed by one cutback week. My speed workouts were a lot of stuff like Daniels cruise intervals (5-7 X 1 mile at 5:30-5:35 with 1:00 rests) and some stuff at his interval pace (5x1000 at 3:05-3:15 with 2:30 - 3:00 rests).

I was also making two of my regular weekly runs (usually Monday and Wednesday) be 15 milers. That's in addition to any long run I might do on the weekend (though I did those only every other weekend or so.

Most of the workouts in this thread seem way to hard to me, if you're only trying to run 1:15 for a HM. You certainly shouldn't be doing 5-8 mile tempos at UNDER half marathon race pace. Maybe a couple times, but that's going to be a really hard workout. My advice: work your way up to being able to do 10 miles at 6:00 pace as a kind of long tempo, and work your way up to doing 4 x 2 mile with 400 recovery at 11:20-11:30. If you can do both of those under control in practice, you should be able to race a 75 minute half marathon. Obviously that'll only be true if you're doing all the other training you should be doing, ie long runs and high mileage.

I did it on very low mileage with a different view. I was training for 5000 meters with my coach my first year. Most of my runs where 4 milers at 6.10 per mile. Usually two harder days though not really hard 22 minutes for 4 miles felt hard but doable. Also 200's in 37" - 38" or 1000's in 3.10.

4 miles 24 - 25 minutes - swim

4 miles 22 minutes - weights

4 miles 24 - 25 minutes - swim

4 miles 24 - 25 minutes - weights

4 x 1000 (3.10 last one fast 2.55 to 3.00) (HARDEST WORKOUT BEFORE)

4 miles 24 - 25 minutes - second run - swim

4 miles 24 - 25 minutes - weights

I also swam 3 days a week back then, you might want to compensate those hours with some easy jogging.

At that time my heart rate for 6.10 per mile was about 158 while max out i could hit 189. Eight weeks before my coach my heart rate would soar to 170 at 6.10 per mile (it would even get to 175 the last minutes of my runs they where only 3 miles at the start as well). By the hm it might hit 160 at the end only of a 4 mile run but stayed flat mostly and stayed between 155 - 160.

Saturday might have been 2 runs one 3 mile run and a 4 mile run at 6.00 - 6.20 per mile.

Bump. Does anyone else with experience have thoughts on the matter (key workouts/training principles for a 1:15 half)?

5k in the low-16's, 10k 34-mid. 60-70+ miles/week. gotta focus on making 5:30s/40s feel easy. key workouts should be in the 6-8+ mile range in volume, keeping the rest short. 5 x k @ 3:20ish is good. for a sub-1:15, I'd rather see 12-15 x 1km @ 3:30 off of 200 jogs. 8 x mile @ 5:30s. 2 x 3-4 miles @ 5:30s. 3-4 x 2 miles @ 5:30s. long runs with tempo & marathon paced work.

Hi,

I have a 1:13 PR and I think some of the workouts listed above seem tough for cracking at the 1:15 barrier. I think some good workouts will include working at threshold pace and some quicker work (3k/5k pace work). Some recommendations would be a 30 minute tempo run on feel (you could also go for pace if you wanted- for you, like 5:45-50 pace). A steady state a few weeks before would be good, like a previous poster said, 10 miles or so at like 6-6:05 pace. I think long run progressions are good too, like 13-15 milers starting comfortably and ending about sub-6 pace the last 2 or 3 miles. For quicker work, Doing 8x 1k, 5x mile, at 5:20-30 pace will work well for your goal. I also think a longer workout like 3-2-1 miles @HM, 10k, and 5k pace with 2 minutes rest would be good for half training. Lastly, incorporate strides and even some 200's or so after some workouts to keep springy.

you don't need to run that much at most 55 to 60

I ran 1:10 off 3 weeks of training but had run in the low 14's 5000 range the year before. I ran 5x mile at tempo at 5:10 the Tuesday before the Saturday race.

I ran just under 1:15 back in 2018. In the 12 weeks leading up to the race, I would generally do four 80 minute easy runs and two workouts per week. One workout would usually be something short and fast (either 400s or 800s at roughly vVO2 max with half the distance jogging for recovery, or something similar based on time on the roads. At the time, I probably did 400s at 72-73.) Every once in a while I would do hill intervals for a certain amount of time, for example run hard up (30 - 60 seconds and jog back down to recover, for 20-30 minutes). The second workout would either longer intervals around 10k pace or maybe a little slower. I remember doing 1600m repeats a lot. I think some of the harder workouts I did were 7x1600 a little under 5:20 (with either 400 or 800m recovery, I can't remember) and 4x3200 around 10:50 with 800m recovery. Weeks I didn't do long interval workouts, I would have done a 'long' (ie over an hour, getting longer as I progressed) tempo run. I never measured them, but I'd say most were probably around marathon effort. I think the longest was probably 100 minutes. I don't think I did any easy long runs within 3 months of the race. Probably earlier in the summer (the race was in october), I would have done some easy runs up to 2h.