I found for my self that the negative split works really well. I start relatively slow to get a feel for the race and the track and then i adjust my pace to what i feel like doing. i kind of motivate myself with passing other runners and thus get faster towards the end. In my experience the last one or two miles are the fastest i run because i get an adrenaline rush and almost sprint to the finish line because i no longer feel the exhaustion in my legs. but i guess everybody should find their own stile.
My experience is like this also. It feels really good to have even more energy in the 2nd half and be passing tons of people. It’s much better than if you run so fast in the first half that mentally you start to question whether you can do the rest very well and that mental doubt manifests into your physical well being as you are running. There’s nothing worse than knowing you have more than 5 miles to go and already you have some intense pain or feeling fatigued because you pushed yourself beyond what is sustainable for you.
I did my first half marathon at 45yrs on Dec 2019, my aim was to break 2hrs. I had planned to start off running at 5.45per/k but I ran splits between 5.30 to 5.20per/k hoping I was not going too fast at the beginning but I felt comfortable At the halfway point my time was 56mins, began to pick up the pace and did kms 8 to13 at 5.02 - 5.07per/k pace. My last km was my slowest at 5.35 and I completed in 1:52.30. I did better than I had expected.
Thank you for assuring us that the last 3 miles will suck. I am training for my first half marathon and no matter what, my feet start to hurt and I feel like dying at mile 10. I take comfort in knowing I'm not alone.
I'm training now for my first. I have been doing 7 mile runs (in one hour) for a few weeks now. Today I decided, since the temps dropped (Florida), I'd do 10 miles. This was my longest run ever. I felt good till I got to mile 9, then ugh. I think it's more of a mental thing, at least with me. I usually negative split my 5k's, so I started extra slow today. Down and back run on relatively flat, shaded terrain. It took 45 minutes to the turn around point, and 42.5 on the return. I'm hoping my legs will hold up for the extra 3 miles, as my race is only a month out (I signed up last night).
Bryon Covell Let us know how your first goes! I finished my first Half a couple of weeks ago. I tried to crank it up on Mile 11, hoping to negative split, but couldn't keep up the accelerated pace for Miles 12-13. 😢. Good news is, I didn't bonk, and I just fell back into my average pace. Finished in 2:07:52. ✌️
I will. My half is this Sunday, so I'm taking it real easy this week on weight training and running, mostly to avoid the possibility of last minute injury.
First 4 miles were great. Felt so good, I picked up the pace for the next 6. Had to do a mile of walk / run alternating due to quads, but mostly blisters on both feet. Finished at my original pace. I didn't see my chip time, but my clock time was 1:58.40.
I wish I'd found this video before now. I finished my first half marathon yesterday, aged 61. I was happy enough with my time, 1hr 44.03, but my hydration and pacing strategy was sub optimal.
Hi im doing my 1st HM next month, i am 54 y/o been preparing for it for the past few weeka now. Did several 10k and i am decided to take it to the next level. Thanks for the tips. ✌
Oh man I wished I took this advice on board before my first half last Sunday! The first 16km were felt ok but then boom! My legs started to cramp up and I felt dehydrated - I started off too hard! Anyway I managed to crawl over the line 😝 great video as always guys!
So I ran my first official half on Sunday in brutal wind and rain. I stuck to my 2 hour goal and finished on an average pace of 5:37km and I was able to finish my final km in about 5:00. Really happy I could keep disciplined and run my own race. Stamina felt good throughout and my heart rate wasn't that high. only downside, like you said the last 5k my thighs where the heaviest I've ever felt. I just battled through and stuck to the pace
In 3 weeks I’m running our Tasmanian version of the Point to Pinnacle. 21.1kms & rises 1270 metres with the 2nd half being twice as steep as the 1st half. I’ve run it 3 times already & the last time I took 6 minutes off my previous best time by keeping myself seemingly painfully slow at the start. At age 64 friends say I’m crazy but it’s the craziest of great feelings when you reach the Pinnacle!!! And I manage it, thanks to advice & motivation from people like yourselves 👏👏👏 👍
First half under my belt this weekend! I had to plan to stick with the 2 hour pacers the entire time, if anything start with the 2:05 - 2:10 pacers for the first 5k then roll in from there. Well, first half marathon nerves, over 700 participants, adrenaline, i ran the first 8 miles under 9min pace. Felt great, then the course got hilly and boom - positive split city. averaged high 9s into 10 min miles the last 4-5 miles of the race - finished in 2:02 - not far off the +/- goal for total time. Stoked for more runs, especially my Full marathon in March 2022
I am training for a 1/2 marathon as a stepping stone for a marathon. My goal is to negative split the entire distance. Been running for 3weeks & last Sunday I ran a fasted 22km at a slow pace. Negative split the first 10km & then maintained. Last km was slower but had to keep in mind the faster I went the quicker it was done. I have room for improvement to get to my goal of a sub 2h 1/2marathon. First crush the 1/2 then crush the full! Can’t wait to read your guide. Love all the great info!
Thanks to your advice I managed to finish my half marathon without any walking ..2:29 is not that good but it's better than my 3:10 and 2:47 past times. In the next one, I'll try to increase my pace a bit since I now know that I can actually make it to the finish line running. Thank you guys!! Keep inspiring!! Nikos, Greece.
Am gonna run HM this weekend.. This is my 1st HM in life at the age 32. Now am really nervous. But am train hard for this. Hopefully no injury during the run. Thanks guys for the vids. Love it much!
@@edwardcastillo4260 I finished my first half marathon 2 hours 44 minutes. Obviously not the best time, but I managed to run the entire thing. For sure I'm going to train for better times.
I want to thank you for the great advice! I didn’t follow exactly but I split up my run in a similar manner and FINALLY finished in just under 2 hours. I’m a bit sore but I’m very happy with my result. Thank you!
Man I really love how approachable you make all the information, as someone training for their first 1/2 marathon the stuff you provide is the best I've found by a long way. Thank You!!!
Great video guys! I am preparing for my first half marathon! I hope I can incorporate the important tips into my race. Liked the breakdown of half marathon into 3 parts.
Hi, greetings from Lerma, Campeche, México. I've just discovered your channel and I think it's very useful. I'm 53 and on January 6th I'm going to run my very first half marathon. I've done 5Ks and 10Ks before and now my challenge is to accomplish a 21K race. Thanks for your advice.
I'm doing my first official one in a week and I would like to finish under 2 hours as a first time goal. Pretty sure I can hold 5:40 per km as it's a pretty conversational pace for me. I just don't want to over do.it being my first one 🙂
After completing some 10k's last year I blew out my knees and couldn't complete my half marathon goal. This series is helping me renew my confidence to give it another try this year! Thanks again.
Hey Wayne! You should check out our programs for less injury during your training. Our 30 Day Challenge is awesome: therunexperience.com/training-plans/30-day-challenge
haha... the other day I walked the last mins because I wasn't watching my pace and raced up the hills at the start- feeling fine and only let it catch up to me later. Interestingly, I was still faster even with walking which shows that I should probably push myself more in the future.
Thank you for the tips! I’m running my 18th half the end of December, but it’s been about two, maybe close to 3 years since my last half. I’m 53 now. Anyways, always looking to learn more, refresh, etc. My struggle is stretching and doing strength, but starting today, I will focus on that more!
I'm feeling sorry for the people taking your advice on board, getting it just right...and then realising they still have another mile to run after the 3+6+3 split.
I'm glad I found this video! I ran a half and felt really good....until I got to mile 10 and my legs went on strike☹ I tend to run a good pace until the last portion (mile 10 or 11). I will work on the patience part.
Ive found on runs up to about 30-32 km my best runs are progressive My fastest 1/2 marathon about 2 months ago i started slow and gradually picked up the pace on each km Finished with 1:46:07:which worked out at slighty over 5 min pace per km that was barefoot on the sand at the beach My next will be at Melbourne marathon weekend festival this coming sunday Im hoping to get closer to 1:40 but my main goal is to atleast go sub 5 min pace ,under 1:45 would be awesome for this 55 year old and sub 1:40 will be freaky fingers crossed Forcast is for light winds andby the time i finish it will still be relatively cool at around 15-16 degrees Celsius
5 years ago, I had a positive split 10k, with the slowest part between miles 2 and 3! I did get a 55-minute time and placed silver for boys 11-14, so I was pleasantly surprised!
What I found works well for me is using my average pace field on my Garmin. I run the first mile super relaxed and easy. Too easy even. Then I just try to whittle 3-10 seconds per mile from that average pace field. This also gives me walk break time any time my average dips below my goal for that mile. I’ve had a number of perfect negative split/ progression runs this way. Most times each mile is between 10-30 seconds faster than the previous one this way.
Learning how to translate the training efforts where you go with various levels of lower intensity to the actual pace you can realistically aim for is an important point that you didn't really talk about. If you know what you are capable of, most of the time you can just go out and try to run exactly that average speed all the time, which is 90% of pacing done in my opinion. But not knowing what exactly to aim for makes any attempt to pace yourself an adventure... as I just experienced today on an 8.12km race.
@@TheRunExperience Managed to take over 15 minutes off my previous best of 10 years ago, finishing in 1:42:52 and a 10 mile PB of 1:18:31 Furthest I'd run this year was 16km, and had COVID last weekend, so was over the moon. Tried to hold 4.50 per km pace all the way (only km 20 with a hill was a problem, dropping to 5.06). Last 3km felt very tough though! Thanks for the advice!
had a half marathon last weekend went out well too quick 6:50 miles, felt damn good and held that pace till mile 10, only dropping to 7:10 min miles for the last 3, I would say if you feel good stick at it
Similar story for me today on a much shorter race. I actually oriented myself more by looking at my heart rate and monitoring how I feel. I wonder if someone ever attempted to pace himself by heart rate instead of time/mile. Wouldn't that be a somewhat plausible strategy?
Thank you so much for this video, I paced myself well and ran my half marathon last Saturday in 1:57:42. I started with 9:10 per mile, but felt good and went head....thank you for help.0
What do you think about just sticking with the pacemakers a lot of official races have? I am aiming for a sub 1:45 and my plan was to just stick with the 1:45 pacemakers for at least 2/3 of the race and then see how much power I have left and go from there..
I\'m not sure but ,if anyone else trying to find out how to improve your running distance try Niposcu Complete Running Adviser (should be on google have a look ) ? Ive heard some interesting things about it and my partner got amazing success with it.
I'm going to run a half marathon now in May 14th... My goals: 1) finish the race "feeling ok" and 2) finish sub-2h!!! I'm sure I won't hold on to 5'41"/km the whole race, so I'm gonna start at 5'20"/km (more or less) until I get the km10 or more. From this point on, I will probably start to get slow, buuuuuut, gonna finish sub-2h (even if I get to 6/km pace...). I DO know that I'll be a bit "broken" (as we call it in Brasil) at km15, no matter my actual pace from the first half, so... going to start a bit more faster and hope for good hahahaha Nice vídeo ;D
I did it! 1h54min46s in my first HM... The sun was hidden and it was a looong rainy day (I think that was the main reason of my... success haha). Thanks again for the tips ;D
But what happens between miles 9 and 10?! I jest, but really I ran with this video as a mantra in my head and then got to mile 9 and thought: do I push now? Am I in the pain zone yet? Do I need to stay positive because it's going to get worse?! I PB'd with a 1:33:35, so THANK YOU. And I even splitted across the race. But...9-10...what should we be thinking about?!
Great video as ever! Can you do something around tackling a 'monkey brain', and getting through those moments when I feel like stopping in a run because it is getting hard. It's feeling that running ability is declining rather than improving...
Thanks for the suggestion, We will def look into it! Meanwhile, check out this video on 5 tips to run your best half marathon ru-vid.com/video/%D0%B2%D0%B8%D0%B4%D0%B5%D0%BE--g7ZCj_2wjo.html
Hi. I have a question. How should I get started for a half marathon? I ran 10K before and 25 Nov 2018 is my first 21K and now I'm on day 6 post minor oral surgery (removal of impacted wisdom tooth). My surgeon told me I can only start to run marathon again after 1 month. Currently on soft diet. 29 Apr 2018 I have a 7K walkathon.
The more splits you have the better you can stay on pace. Use km for every race, the splits come sooner than miles. There are 21km in a half marathon. Break it into four 5k races. If you want a 20 minute pace for each 5k, then you'll come in at 1:20 with 98 meters to go. Use math to make this simple.
blisters!! how do u prepare ur feet for a long race? heard a few people have tough time. tradesmen say pee on ur hands to harden the skin (not sure if it works). also indoor climbers moisturize post climb to make hand skin like leather.
My best tip for all runners: do NOT think about those pros who finish a Marathon in less than 2 hours ( which is what it takes ME to run a half-marathon).
Hi, I’m not receiving the half marathon training guide in the link for this video, even though a message says it will go to my in box. I’ve checked my spam box as well but not there 🤨
This totally fits w my experience running my first two half marathons! Whew! Im not the only one. Question: so do you have any advice switching from a marathon to a half? I trained for my first marathon twice mow (1st time race got cancelled) 2nd time i made it to mile 17 and DNF last weekend (apparently i did not plan well enough for the terrain). I found another marathon this weekend and hoped to try again and finish. Due to life stress, lack of sleep etc now i am considering aiming for the half instead (same event has both). I want to get something out of the last 5 months of training. Any how might i adjust race strategy last minute for a half instead. Any chance of crushing a PR or should I just aim to finish! Do you have any advice?? Thanks.
I would actually just train and race a few halves and then move into the marathon training once you're feeling solid in your run form and stamina. You could start with our 30 Day Challenge and then move into our Half Marathon program and then our Marathon program. All options for getting into those can be found here: therunexperience.com/training-plans
Ok thanks for the tips. I have run two halves already, but decided to opt out of doing any race on sunday. I think my 2/3 of marathon last week wiped me out and I'm feeling tired during runs still. So going to rest up, do some weight loss training and running for a month or two then get back to it. Aiming for a half marathon again this fall.
Nah. The last three miles doesn't suck. You just have to have the right mindset. A half marathon is just a 5K with a 10 mile warmup. So all you have to do strategy-wise is trust your training, pace yourself, and get to mile 10 with a 5K left in the tank. :)
All this talk of pain has me nervous. Running my first halfathon in March and a 10K three weeks later. I thought a couple weeks rest between races would be ok. Would suck to complete the half and then DNF on the 10K
I'm running my first half in 4 days. I did my long runs at 6 min/km (9.40 min/miles) which didn't feel too hard. A 10k I did last year was at 5 min/km (8.03 min/miles), other 10k/12k races were a bit slower around 5.20 min/km (8.35 min/miles). Could I shoot for a sub 2? So 5.43 min/km (9.10 min/miles)? Found this video a little late and only incorporated 15 min of race pace in my last "long" run. I did track workouts and shorter tempo runs. I don't want blow up at the start going out too fast, but I also don't want to finish without having run my best. Any tips would be appreciated!!
If you can run a marathon in training, about how much faster can you run in a race (given that the perceived effort in the run is high. example: I ran a half in 1:35.56, a 12.2 in 1:20.46 in, & an 11 in at 1:13.39 the last 3 weeks, all were training runs. Last year, I ran a 10 mile competitive race in about 1:03.27, but I haven't run a half in competition yet.)? Is it too difficult to predict?
Possibly, considering how many other factors go into race day (fuel, hydration, the weather, how you feel that day). But not a bad observation! You seem to have struck a pattern so this could be the case for you.
Parker Jones There are various websites that can predict your equivalent time on another distance. I've found this one to be pretty reliable: www.runningforfitness.org/calc/racepaces/rp/rpother?dist=7.5&units=kilometres&hr=0&min=30&sec=&age=37&gender=M&Submit=Calculate
Didn't say shit in this video. What is with that 2 then 6 then 3 which by the wqt it's not 13.1 miles. its 12. you gave nithing in how to get into this kind of race. DISLIKE
