Running

I'm just finishing up the 10k 12 week plan that @doubleodavey posted on here and my pace has improved by about 10s p/km across the board and I'm in half marathon PB shape if i were to do one right now. I've really enjoyed it it's varied and has high enough weekly mileage to prepare you for a half and some of the Sunday long runs ended up HM distance on their own. Its tough but its worked for me.

I'm also considering a HM later in the year (October) so have been looking at plans. Runners World have a few on their site that are less intense than the one Retro_bastard linked to. Some for beginners, others for those who run are a bit more experienced.

What’s your current shape and half marathon PB?

Initial reaction of someone saying they are tentative about intervals/running fast and hoping to do a half marathon at what for most people is a fast run throughout don’t quite match.

I’ve always subscribed that the high intensity session should cycle on a 3 week cycle between hills, 800s and a session more focussed on speed endurance so like 2x15min at threshold building up to 20 minutes and then into 3 sets seems to work quite well as then you are hitting a mixture strengths..

That said I’ve been runnning a personal an experiment in low hr running for the last year or so and only started doing higher intensity for the last 10 weeks and it seems to have given some good results in some tests I’ve done, proof of the pudding will be in 2 weeks when I’m doing a marathon, but I seem to have reserves of endurance that I’ve not previously had.. for example I was 20 seconds off a 10k pr on at the weekend at the end of a 30k run last weekend(have to confess that I’ve never raced as 10k outside of a triathlon so it’s a bit of a soft PB...)

If you are the journey back from injury I can certainly confirm by focusing on low hr running, that I was in 1:38 shape this time last year and running ~30k per week and have built to 110 with no injuries...