At my old club we'd have a fortnightly tempo run starting at 20 mins then moving up to 40 mins at HM effort. We would also mix this up with hill runs, 1k reps and parlaufs. It was enough to get me down to a 73:40.
For my long runs I have tried combine them with a park run whereby I run for 45 mins then try time joining the park run a few minutes after the start, work myself through the pack then dip out near the end and continue on for another 45 mins. Really helps break up the run, encourages a bit of a faster section and always good being around people
I love seeing some of your workouts. I did a nice a few weeks ago in preparation for a half marathon -- 3 miles at HM pace + 1 mile float x 3. It went well, so I am hoping it'll work come race day (which is next weekend). You continue to inspire me to work hard Andy. Keep up the good work!
Some great ideas for workouts, thanks 🙏 I usually just stick with either mile repeats or kilometre repeats, excited to mix things up a bit now! Thanks Andy 👍
Great tips! I am chasing sub 1:20, less than minute to take. These are very helpful. Usually have done 5x1km, 8-10 x 1km, 5-6 x 2km and 3-4 x 3km as workouts. 10km threshold runs as well. Long runs with that faster end or just tempo long run 25km, 20sec slower than marathon pace per km. Also shorter strides once a week to keep legs fast ;)
I've been doing 3x 3km with 2 mins float for the past few weeks. Absolutely brilliant workout and I've managed to push my pace a little more each time for a similar effort. Do you think it would be a good indicator for HM pace? Got just over 5 weeks to go and feeling good. Cheers!
That’s awesome well done! Those longer reps are definitely more of an indication of pace yes… but I’d air on the side of caution and drop a slightly longer version in around peak week just to check, maybe 4 x 3k in 2/3 weeks time if you’re 5 weeks out!
@@TheFODRunner I'll certainly do that, thanks for the advice! Hope your training is going well, can't wait to see what Will has in store for you in the weekly review 😄
@@TheFODRunner Got a bit keen and gave it a go today. A touch slow on the first km, but otherwise it went really well. Might try again in a week or 2, not going to do it too often though as it's a tough one 😅
I go always back my forever work out for really anything 5K through the marathon is five minutes moderate steady no break to five minutes little faster than tempo fire finishing up with five minutes hard then jog recovery for 2 to 3 minutes and then do it backwards five hard, five faster in tempo and five moderate in and that there is a killer work out for an old man enjoy
Great workouts. I'm running Cph Half in September and I will try to apply these workouts. One question.... Do you do intervals, tempo workouts and long runs with tempo sections in the same week or how do you mix it together?
Thanks! I tend to do intervals midweek and long runs with tempo sections at the weekend yes, but only on the final 6/8 weeks as I get specific for the event
@@Nyelands ah sorry, I misread and didn’t see the “long runs WITH TEMPO SECTIONS”… so my weeks building up to my Oxford half PB last year were a sesh Tuesday and Friday… Tuesday being more intense Intervals and then Friday being more tempo based intervals. The long run was then a steady state 90 minutes (building up to 2 hours by the peak week) with strides on the end 👌
@@TheFODRunner Okay, thanks. I have only just started trying to structure workouts in my weekly running and there are so many possibilities. Some say you should only do 1-2 workouts a week others say 3. And the interval combinations are endless so what to do can be confusing!
Great suggestions. I do a similar 5 run per week training plan. If you do a long run as a workout would you swap out the mid week Tempo session for another easy run?
I’ve done both before in all honesty, I’ve done 3 of them in a week and 2 of the 3 in a week. I can sustain 3 a week for about 5/6 weeks before breaking down so 2 out of the 3 is more of a long term approach and better suited to me! We are all different though
@@TheFODRunner Thanks. Yes I was on an online training plan and it often had the long run as a 3rd workout and I ended up overtraining and eventually too exhausted so needed a few weeks off! 2 seems to work for me. I’ll use some of these sessions. I also like the 3-2-1 x 3 especially when getting back into intervals after a break as not too punishing and up it to 4 reps as get fitter.
In the past I’ve stopped at 12/13k, I don’t see any harm in going to 15k but I wouldn’t go any further and I’d take some good recovery after the workout!
I expect to finish my first half marathon training on June 30… I do 3 runs per week (4 if I have interval sessions), mostly easy runs of building up to that distance. However, my first half marathon race is still in November. What can / should I do in the remaining 4 months?
I would do a race around the time you finish your training block of June 30th or put in a hard training effort. Then have a rest and then start again because when you start the next block you’ll be that much fitter than this current block 👍
@@TheFODRunner thank you so much! I thought of doing a race too. Will I have to build up to 21K again? What kind of training plan should I take next after that and how much distance should I be normally running before race day?
Everyone is different depending on their experience! In my first couple of years running I went up to about 16/17k before a half marathon, now I go about 26/27k to get used to running longer… it depends on what you’re comfortable with 💪
@@TheFODRunner I am referring to the 1st interval session 3-2-1 and similar The progression in pace and reduction distance.... why not the opposite? An example of session that I pick up not a long time ago and that I have learnt to love is 1 min at race pace 1 min at a pace that is not easy (45-60 sec per km slower keeping heart rate up) then 2+2, 3+3.....8+8 The progression is in time but pace is constant Do you know of the benefits of progression in the opposite direction vs other direction?
Ah gotcha 💪 I’ve never really done it that way if I’m honest as I’ve always worked on trying to get faster through a session to teach the body to “surge” or “go through the gears”… I’ve not held a constant pace on different timed reps
I see the advantages of doing my session and understand the up of your session though I think might be better for a shorter distance like a 10 km. What about the opposite of what you have done? Meaning 1-2-3...?in each progressing rep your heart rate is higher and requires to hold for longer
I see the advantages of doing my session and understand the up of your session though I think might be better for a shorter distance like a 10 km. What about the opposite of what you have done? Meaning 1-2-3...?in each progressing rep your heart rate is higher and requires to hold for longer
At my old club we'd have a fortnightly tempo run starting at 20 mins then moving up to 40 mins at HM effort. We would also mix this up with hill runs, 1k reps and parlaufs. It was enough to get me down to a 73:40.
Incredible! Never underestimate the 20 minute tempo run, it’s a beast!
Damn nice! That's moving 🥵 my goal for this year is sub 85 🙏
For my long runs I have tried combine them with a park run whereby I run for 45 mins then try time joining the park run a few minutes after the start, work myself through the pack then dip out near the end and continue on for another 45 mins. Really helps break up the run, encourages a bit of a faster section and always good being around people
Great idea 👏
I love seeing some of your workouts. I did a nice a few weeks ago in preparation for a half marathon -- 3 miles at HM pace + 1 mile float x 3. It went well, so I am hoping it'll work come race day (which is next weekend). You continue to inspire me to work hard Andy. Keep up the good work!
That’s a brilliant workout buddy, some serious volume there! Got to of been a confidence boost
Some great ideas for workouts, thanks 🙏 I usually just stick with either mile repeats or kilometre repeats, excited to mix things up a bit now! Thanks Andy 👍
Awesome well done! Thanks buddy
A excellent variation of training sessions covering intensity, duration and volume to help you see progression with anyone's training program 😀
Thanks mark 🙌
Great video I think I will use this structure and workouts for next years training - going to do 3 half marathons
Great tips! I am chasing sub 1:20, less than minute to take. These are very helpful. Usually have done 5x1km, 8-10 x 1km, 5-6 x 2km and 3-4 x 3km as workouts. 10km threshold runs as well. Long runs with that faster end or just tempo long run 25km, 20sec slower than marathon pace per km. Also shorter strides once a week to keep legs fast ;)
Awesome! Sounds like you already do some great workouts 💪
Like for Andy. Interesting ideas, a nice weekend for everyone. 🌞🏃🌞
Greaaaat effort, Thank you
Excellent video. I'll test all of these out over the coming months, they sound pretty interesting. Thanks man!
Thanks for watching!
Good vid Andy! I'll be returning to this when the day comes to run a half
Cheers buddy!
Thanks for these, I'll bang them into my rotation!
Awesome 💪
I've been doing 3x 3km with 2 mins float for the past few weeks. Absolutely brilliant workout and I've managed to push my pace a little more each time for a similar effort. Do you think it would be a good indicator for HM pace? Got just over 5 weeks to go and feeling good. Cheers!
That’s awesome well done! Those longer reps are definitely more of an indication of pace yes… but I’d air on the side of caution and drop a slightly longer version in around peak week just to check, maybe 4 x 3k in 2/3 weeks time if you’re 5 weeks out!
@@TheFODRunner I'll certainly do that, thanks for the advice! Hope your training is going well, can't wait to see what Will has in store for you in the weekly review 😄
@@TheFODRunner Got a bit keen and gave it a go today. A touch slow on the first km, but otherwise it went really well. Might try again in a week or 2, not going to do it too often though as it's a tough one 😅
Well done!
@@TheFODRunner The tip to try 4 x 3k was absolutely golden. Huge PB today and the confidence to execute it came from this workout! Thanks!
I go always back my forever work out for really anything 5K through the marathon is five minutes moderate steady no break to five minutes little faster than tempo fire finishing up with five minutes hard then jog recovery for 2 to 3 minutes and then do it backwards five hard, five faster in tempo and five moderate in and that there is a killer work out for an old man enjoy
Great workouts. I'm running Cph Half in September and I will try to apply these workouts. One question.... Do you do intervals, tempo workouts and long runs with tempo sections in the same week or how do you mix it together?
Thanks! I tend to do intervals midweek and long runs with tempo sections at the weekend yes, but only on the final 6/8 weeks as I get specific for the event
@@TheFODRunner So on the final 6/8 weeks you do 3 workouts per week? Tuesday interval, Thursday tempo, weekend long run with tempo?
@@Nyelands ah sorry, I misread and didn’t see the “long runs WITH TEMPO SECTIONS”… so my weeks building up to my Oxford half PB last year were a sesh Tuesday and Friday… Tuesday being more intense Intervals and then Friday being more tempo based intervals. The long run was then a steady state 90 minutes (building up to 2 hours by the peak week) with strides on the end 👌
@@TheFODRunner Okay, thanks. I have only just started trying to structure workouts in my weekly running and there are so many possibilities. Some say you should only do 1-2 workouts a week others say 3. And the interval combinations are endless so what to do can be confusing!
Great suggestions. I do a similar 5 run per week training plan. If you do a long run as a workout would you swap out the mid week Tempo session for another easy run?
I’ve done both before in all honesty, I’ve done 3 of them in a week and 2 of the 3 in a week. I can sustain 3 a week for about 5/6 weeks before breaking down so 2 out of the 3 is more of a long term approach and better suited to me! We are all different though
@@TheFODRunner Thanks. Yes I was on an online training plan and it often had the long run as a 3rd workout and I ended up overtraining and eventually too exhausted so needed a few weeks off! 2 seems to work for me. I’ll use some of these sessions. I also like the 3-2-1 x 3 especially when getting back into intervals after a break as not too punishing and up it to 4 reps as get fitter.
Reading Marathon in 5 weeks. This is class 🔥🔥
Awesome!
I love to do my long runs around 21km distance at steady pace, but every 3rd or 4th km at race pace.
Ah nice, I like that!
10x1200 at 40 seconds faster than the goal half marathon pace. This is a new workout for this training block.
Nice!!
That was meant to be 15/16 x 1k at slightly faster than 1/2 m pace with 60 seconds rest in between
Thankyou for this video very helpful, would you recommend going upto 15/16k at faster than 1/2 m pace
In the past I’ve stopped at 12/13k, I don’t see any harm in going to 15k but I wouldn’t go any further and I’d take some good recovery after the workout!
I expect to finish my first half marathon training on June 30… I do 3 runs per week (4 if I have interval sessions), mostly easy runs of building up to that distance. However, my first half marathon race is still in November. What can / should I do in the remaining 4 months?
I would do a race around the time you finish your training block of June 30th or put in a hard training effort. Then have a rest and then start again because when you start the next block you’ll be that much fitter than this current block 👍
@@TheFODRunner thank you so much! I thought of doing a race too. Will I have to build up to 21K again? What kind of training plan should I take next after that and how much distance should I be normally running before race day?
Everyone is different depending on their experience! In my first couple of years running I went up to about 16/17k before a half marathon, now I go about 26/27k to get used to running longer… it depends on what you’re comfortable with 💪
for a man who doesn't like my 'under over sessions'... ;)
😂😂
Hi
Why in your progression run you progress down and not up?
Which workout in particular?
@@TheFODRunner I am referring to the 1st interval session 3-2-1 and similar
The progression in pace and reduction distance.... why not the opposite?
An example of session that I pick up not a long time ago and that I have learnt to love is 1 min at race pace 1 min at a pace that is not easy (45-60 sec per km slower keeping heart rate up) then 2+2, 3+3.....8+8
The progression is in time but pace is constant
Do you know of the benefits of progression in the opposite direction vs other direction?
Ah gotcha 💪 I’ve never really done it that way if I’m honest as I’ve always worked on trying to get faster through a session to teach the body to “surge” or “go through the gears”… I’ve not held a constant pace on different timed reps
I see the advantages of doing my session and understand the up of your session though I think might be better for a shorter distance like a 10 km.
What about the opposite of what you have done? Meaning 1-2-3...?in each progressing rep your heart rate is higher and requires to hold for longer
I see the advantages of doing my session and understand the up of your session though I think might be better for a shorter distance like a 10 km.
What about the opposite of what you have done? Meaning 1-2-3...?in each progressing rep your heart rate is higher and requires to hold for longer