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How to Run a Faster Half Marathon

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This video is part of a big blog post: strengthrunnin...
Help answer this question about how to improve at the half marathon.
Jason Fitzgerald is a USATF running coach, 2:39 marathoner, and the founder of Strength Running (one of the web's most popular running blogs and coaching businesses). A member of the Greatist Expert Network, he's also the 2017 Men's Running Magazine's Influencer of the Year and a contributor to Competitor Magazine, Active, Runner's World, Lifehacker, and other major media.
Visit strengthrunnin... to learn more about barefoot running, getting faster, injury preventing, and lifting for speed.
Twitter: / jasonfitz1
Instagram: / jasonfitz1
Facebook: / strengthrunning

Опубликовано:

10 апр 2018

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Комментарии : 91

@DE-qy9om 6 лет назад

Increase the long run to 15-18 miles, increase overall weekly mileage, make sure easy runs are actually easy

@aquarecif9 2 года назад

My suggestions before watching the whole video: - Vary the types of run you are doing, mixing tempo runs, 10 miles runs and specific short exercises to increase your strength, short uphills and strikes. At the same time keep some easy runs to recuperate - increase your overall number of miles you run and/or the number of trainings per week - finally strengthen your body with strength training including some weight lifting. - be aware of eating well and have a healthy lifestyle - talk with your fellow runners and seek the advice of a coach.

@FABIOh1976 6 лет назад

Please, more of these case studies

@sergioescalona62 4 года назад

Winner of a video, I have been researching "how fast run" for a while now, and I think this has helped. Have you heard people talk about - Ralebney Running Recoilless - (do a google search ) ? Ive heard some interesting things about it and my friend got amazing results with it.

@Ultrarunnerdad 3 года назад

Just caught up with this video as inspiration and learning for my chase of 19 min 5km and 90 min half (currently on 101 mins)

@kimfesta4337 6 лет назад

Yes, longer long runs. And do some long run with the last few miles at goal half marathon pace.

@kadmilossomnium 3 года назад

during race - Warm up for longer. Try and run a negative split. refuel earlier. Pre race - Train at race pace for sections of your long run.

@thomasaussem29 3 года назад

Thanks -- I'm training for the LBI 18 race on 10/10 --- did 14.5 miles today and planning to do 16 miles the next 2 weeks -- will change and plan to get up to 18-20 miles by the end of September

@billprocter942 6 лет назад

More distance and stamina trains. Speed is good. Didn’t mention any strength training. That could be beneficial as well.

@topoisomerace 5 лет назад

I think this runner got all of the performance out of their HM that their 5k implied. They need to improve both short and long race ability through a balanced program with weekly tempo, interval, and long run sessions. I think the long run is too short right now for a 90 minute HM goal. Building to a 2 hour long run in the leadup to the race would be really helpful. I also think the tempo sessions should be alternating between short (at 10k-ish pace) and long (at HM pace) in duration. Intervals should evolve from shorter repeats to longer VO2max style repeats and eventually to 2 mile repeats before the race.

@charliesalazar3119 5 месяцев назад

As always, thanks for the great advice

@frankhamed3928 5 лет назад

My best half marathon result was 1:51 :20 / than i was training with a group.. My last half marathon time was 2:14 :00 i didn't train with my group. ..and never ran hills when i was training 😔

@ml3609 2 года назад

I would say it sounds like everything went perfectly. Ideally, if you pushing yourself and getting your best time you should feel some tightness around mile 10. Based on the Daniels correlations your times match up pretty perfectly. Normally, I would say you probably would want a longer run, but in your case it does not seem like it hindered you at all.

@tjd4626 3 года назад

build up to a 18 mile long run that is a little bit faster effort (tempo) do 14 miles one week 15, 16, 18 then taper. These harder long runs supplement with easy running but higher volume, so easy pace for 10miles. In the beginning weeks do higher volume harder effort tempo runs 8-10 miles. As the weeks go on start doing longer interval workouts at the pace you would want to run the race, repeat 8-12x1ks, 6-8x1mile with 60-90min rest. So basically two hard days a week I like Thursday, Saturday or Thursday, Sunday for my harder days. The rest of the week is just running slow but for a long time(over 70min). This is what I thought when I paused the video lol.

@merlincalo6877 6 лет назад

40-50+ logged miles per week. Wow, thats more than I expected.. It makes sense though, to prep for a half & to run faster at that distance. Looks like I need to log some more miles, in my weekly training. :OP

@presequel 2 года назад

great video! i have neglected running a bit with my triathlon training and so my running times are slower than before. This video made me think to try to run a 90 minute HM again :) have done it before but now my times are around 01:37 so i hope that with some extra training and miles i can beat that 90 minute!

@FTStratLP 6 лет назад

IMO a long run for HM training should be at least longer than the HM distance is. So he/she should do much longer long runs.

@JoshNishitani 4 года назад

the answer is always mileage. People think speed work makes you fast, being able to run longer and farther makes you fast

@richardbeck2048 6 лет назад

I wouldn't say 19'41 means that your speed is good, per se. Maybe there is some room for more endurance, but it's going to be impossible to run a 1.25 half marathon with this 5k time. 11.5 miles is probably fine for a long run - this is likely in the 90 minute to 2 hr range already for such a runner so I would not advocate concentrating on increasing the distance. Instead I would recommend three types of session: 1) long runs with final few km at half marathon pace (practice running fast on tired legs) 2) threshold runs 3) 1km repeats at 5k goal pace (build the speed)

@richardbeck2048 6 лет назад

haha maybe I was a little off base... I definitely agree that you should aim to increase mileage. But 20 mile long runs? This guy is going to be out there for over three hours, is that really necessary??

@lukemitchell3056 4 года назад

Add more tempo runs in the 30-40 min range, plus add some hill work

@treyturner4154 5 лет назад

My suggestion for the runner at the beginning of the video.Do longer tempo at a slightly uncomfortable pace. 3 mins on 2 mins off, 4 mins on 2 mins off 5 mins on 2 mins off I've had success doing 2 mile reps 2x2, 3x2 etc. Increasing as your fitness increases. These workout helped transition to the longer races my current pr is 81:55

@jacobvandermeulen1970 6 лет назад

over 19'41" for the 5K. This equals 41'30" for the 10K. 41'30" + 1' = 42'30". (42'30" x 2) + 4'30" = 1:29:30". In my book this person has run about 2 minutes to slow in his/her half marathon. 3 possibilities: 1) we have a novice runner, for whom a 5K is easier to run well than a half marathon. 2) this person is better at shorter distances than longer distances. 3) this person should run more miles to improve the half marathon time.

@pullupparker6110 3 года назад

Lol I run barely faster than him in the half but I run mid 17s for 5k, talk about unbalanced

@SamWynne 3 года назад

I can’t help but think to suggest the runner do an over mileage long run or three, nice and slow, with a soft taper to close out the training block, to build confidence to crush the 13 miles

@greghunter5627 6 месяцев назад

Approaching 64 next month. Have some success in 1/2 marathons over the years but slowing up considerably. Any advice how to stay under a 1:30 on a hilly course?

@FTStratLP 6 лет назад

Great video! Thank you!

@branichoward 11 месяцев назад

He may benefit from a longer long run and some a weekly tempo workout.

@pv20ft6 3 года назад

11.5 mile long run should be enough, but the question should be how many long runs did you do before the half marathon? Perhaps make your long runs harder. Like do more pick ups during that long run. Make your long run a tempo run as well as a 11.5 mile distance long run and you should be good

@SandroCavaleri 5 лет назад

I have very little experience yet on half marathons, and definitely I am far away from the 90' mark the runner achieved, however the first think I think of is the benefits on oxygen capacity and fuel-efficiency long-runs develop, hence I`d assume increasing long-runs will only yield benefits!

@dawson1035 4 года назад

Add more miles to your weekly long run, and run slower on your easy days so you can hit target times on workout days.

@giovanbattistafichera8439 6 лет назад

that's good advice for people running their half in the 4minute/km, but for slower ones, running, say 25k is something that would require not only plenty of time (i.e. about 3h or even over), but also probably some supplements because those runs are long enough to seriously deplete your glycogen stores to the point you either eat or hit the wall.

@topoisomerace 5 лет назад

Agreed. I think slower runners should aim to stretch the duration of their long runs to cover the same duration as their goal race time. If they can't run their goal race time duration in one long run then I think they are undertrained for the distance and should be racing shorter distances until they can safely long run their goal race duration.

@joaqpani8719 2 года назад

More strength workouts

@kumite1984 6 лет назад

Hey there, Great video, as always, thanks so much! Another topic: once I've seen a Spartan Up book on the shelf of yours. What do you think about the rising of OCRs, how would you train a runner, who wants to compete? I think it's a lot different than running and also a lot different, than trail running, altough great running performance is really a must for an athlete to perform well. What would be the differences when training for the running part of an OCR. thanks ;)

@toddboucher3302 5 лет назад

Yes I would

@NiQ514 6 лет назад

1- more emphasis on the "base training" phase of his HM preparations 2- starting the HM slightly slower to avoid lactic acid buildup, keeping his/her speed for later in the run.

@phacocataractdrlvkraju5 3 года назад

Yes, Longer easy Long runs and Hill Workouts

@ryanwallace299 5 лет назад

Amazing video. Thanks. I'm a 17 year old runner who has a 18:34 5K time and have never run the half marathon but will be in March. My mileage is increasing to around 45 miles and will up to 50 in a couple of weeks. I'm including tempo, long runs and speed workouts but my question is will this training coincidentally improve my 5K time?

@pullupparker6110 3 года назад

Yes, especially if your 5k is a relatively better performance than longer races (means endurance is your weak link). Incidentally, this is the case with me.

@amcadam26 4 года назад

I've got one month before my next HM. Current PB is 1:42:43, hoping to get under 1:40:00. Hope I'm being realistic

@barrymcallister9258 4 года назад

instinctively without reading other comments I would say the longest long run should be ~1.5 times the half

@Curlingman 3 года назад

Would you recommend running the 15-20 miles in zone 2 or closer to your half Marathon pace?

@FordyRuns 6 лет назад

This is awesome thanks for sharing will defo point some guys your way!

@StoneRunning23 3 года назад

Yaaaa! Your runner will need to speed up his 5k time in order to speed up his HM time. Question is how to achieve this, but will need to know more about the runner.

@dcrosco1458 6 лет назад

My son last year 14 won his first half in the Johnstown pa half marathon ran a 1:22:43. He does not like to run in spring but doing Pittsburgh may6. I have set a time of 1:15 for him at this half marathon. Something to challenge him

@vinitthehbk 5 лет назад

Hi Sir, I am running 3.5 Kilometres in 22 minutes. That's too low but I am challenging myself to run 10 KM in 1 hours, then, i want to improve upto 15 KM in 1:30 hours, and then I want to improve upto 21 KM in 2:10 hours. These are my targets. Once I am able to run 21 KM, then, only I will work on my speed. I want your advice and suggestions, I am very much serious regarding running. I want to train myself for next 2 years, currently I am weighing 60 KG, height is 5'11. AGE 29. Please honestly tell me, if I am making right decision.

@lakhwindersandhu1529 5 лет назад

Ur plan is good. But if u add sprint workouts and some drills u can do 21k in 6 months

@tomlicen4076 Год назад

I ran half marathon over a day 5 minutes 19 minutes 37 minutes Instant

@oscarfarias3355 2 года назад

I just ran my 2nd half marathon I got a PR

@Tompsf1 5 лет назад

My suggestions: Loner long run, and more mileage overall.

@tristimatzuka6266 3 года назад

Longer long runs and practice running half marathon pace during long runs

@alexismisselyn3916 4 года назад

I can run a sub-20 5k, but my 20k time is 1:45, what should I do?

@VitorCaldeira1980 4 года назад

Alexis Misselyn more mileage, especialy always try to do a long Run every weekend

@TheTadzys 6 лет назад

Yep, more long runs will help fo sure, also hi might have started too fast (always a problem for me :) )

@morgolock 4 года назад

great stuff

@PaulDurston 6 лет назад

[pauses video] Two things no-one's mentioned so far in these comments - fuelling and hydration.. [unpauses video!]

@ishnock 6 лет назад

One does not need to refuel or rehydrate much during a half marathon, which is why elites don't take in carbs or much water when running a half marathon. If a runner eats and drinks properly the day before the race, then the runner will have all the energy that is needed to run fast and strong. Drink water after 6 miles, and maybe some water after the 9th mile, but that is about it.

@PaulDurston 6 лет назад

Elites yes - 91 minute half marathoners no.. I agree that you don’t need much during but I was talking about fuelling and hydration *before* and during.. even mild dehydration (of around 2%) can have a significant effect on endurance and performance..

@phanialladi1810 5 лет назад

- Increasing the weekly mileage (5-10%) -Track runs(400meter, 800meter) speed bursts -Adding some strides once per week at tempo pace

@erikfjeldsted6439 4 года назад

More Long run, maybe some progression runs. Sprinkle in a couple km repeats.

@stefan2338 3 года назад

15 - 18 mile long runs and some race pace specific 6-8 mile runs

@kichijojirunner8177 5 лет назад

More tempo work outs

@xandersmith9758 6 лет назад

I ran 1:22 Half marathon on only 20 miles a week ! Any tips to get down to sub 1:15 without increasing my milage as I found that I cant run as fast on high milage

@cicirunner 6 лет назад

Higher mileage will definitely help you. 20 miles a week is very low and running a 1:22 off that training is incredible. You could also cross train a lot to get additional cardio benefits without adding the impact of more running on your legs.

@Riceblox2000 6 лет назад

Just keep being awesome and it will happen

@infinitegaming1015 5 лет назад

High mileage killed me to. I went 20 a week and destroyed my next half

@pullupparker6110 3 года назад

Wow, his paces for the half marathon in the 5K were so close. I barely broke 1:30 for the half marathon yet I can run mid 17 5Ks. Guess that means I need more mileage and endurance!

@pullupparker6110 3 года назад

Just ran a 17:06 on the track

@dirtymike3329 2 года назад

Nah this dude is just mad slow at the 5k. I’m not even sure how it’s possible to be that fast in the half but that slow at the 5k

@bboy6surme 5 лет назад

Thank you iam in the same boat right now i have pr 5k 19:23 planning to run close to 90 mins in half marathon thats the goal now the corse will be very hilly th( running 26miles weekly) And also thx for the inspirational talk All the best!

@juangalvan8873 2 года назад

It seems to me that this runner may is lacking moe calories and electrolytes. I would’ve consumed a few energy gels/electrolyte drink to help keep me from having tired legs/bonking. This works for me.

@salvadorcamacho8569 2 года назад

Work hills

@Malaki727 6 лет назад

Interval training wud be my guess

@evanjohnmo 4 года назад

I would say for the runner to utilize some fartlek runs 1/2 mile on 1/2 off. Also, adjust his diet in a few ways.

@chrispark7010 5 лет назад

Upping his mileage

@adonistemplefitness4272 2 года назад

I’d throw in a easy longer long run

@phillyhoran Год назад

maby try a longer run

@aajayi 3 года назад

Thanks for the video. I’m 53 years old and been running for 5 years with an average weekly mileage of 40 miles. My current half Marathon time is 1:55 My dream is to run in under 90 minutes. Is this still possible at my age? 🤔

@Bentonrochester 2 года назад

Yes! Keep at it, stick to the fundamentals! Nice work.

@tyrandavid6617 5 лет назад

Training at a "Talented level" I like that...

@MeganDippolito Год назад

more mileage ....

@jeffgrewe9330 6 лет назад

Run longer than race distance

@kamalpreetlikhari153 4 года назад

He is lucky to do a 91 minute Half on this prep. 5K time is too slow, and LSD too short to prep for Half

@janusbeckaagaard6441 2 года назад

More long runs, increase weekly kilometers..

@alexismisselyn3916 4 года назад

I don't think he should do a longer run than 11 miles, and maybe he should start slower and go faster in second half to be less tired, and maybe try running gels for his fathigue as well

@infinitegaming1015 4 года назад

70 miles a week.