How To Run a Sub  

The last time I broke 1:45 was in 2018 for Honor Run half marathon in Florence KY when it was in 20s temp weather from training from a group and doing strength training with a personal trainer. Now I'll be grateful to run under 2 hours for half marathon and finish the distance when I'm 58 now and officiate club volleyball on weekends to work on mental workout.

This is my current goal. Thank you 🙏🏽 😍

Good luck Shona on that sub 1:45!

We hope you enjoyed this video! We did however just pick up a small oversight in the edit. At 1:28 when Shona says you can drop the Wednesday recovery run, we circled the Thursday easy run. If you are fatigued, the run to drop is the Wednesday recovery run. Don't forget if you'd like to grab this plan, you can by clicking here: bit.ly/cp-Half-Marathon-Training-Plan

3hrs 45min for a Marathon seens like a tough ask as a pre requisite for someone wanting to run a 1:45 Half marathon!

Thank you Shona! A bit late catching up on this. What is your BQ time you are aiming for?

Sub 1:45 is my goal for my Half-Marathon on Sunday! Wish me luck 🤣🤣

Can you link a video or say a little bit more details about the strength trainings? what exercises and how many reps we're talking about for light mondays?

Thank you Shona, looks like a challenging and effective plan. I'm very interested in trying it. Questions: 1) I may not have a 1:45 in me, but perhaps a 1:50 -- can the plan be tweaked for a slower finishing time? 2) Can the plan work for older runners (like me, 66)? Thanks!

Question: Isn't the goal a bit too conservative for someone already doing 1:50, I ran 1:56 on Dec 2 this year and Dec 29 I'm at 1:45:36 (Annoyingly above 105 MIN ) and I'm aiming for 1:38 before feb 25 only running 3-4 times a week. and personally I feel even that is a bit conservative but I decided to error on the side of caution to prevent injuries. Some context: I started training in mid april this year. Walking and slowly worked my way up to a run, However I injured myself in July doing a half marathon too early in basketball shoes and loosing two weeks due to injury. Still managed a time of 2h18. At this point I was an idiot and didn't really know anything about shoes,workouts ect ect and only started investing time learning during the injury. From this point I did however do a fair amount of "base" runs between Aug up to the end of Okt and only really touched speed in November (working my weekly millage up from 5km after the injury to 40km in Dec). I should perhaps mention at 1:56 I felt like I was a tiny bit too conservative with my pacing and maybe 1:55 was possible but still no where near 1:50 at that time. I am a man but i am no spring chicken, aged 36 and I weight around 79-80kg at 177cm I should also note that the original goal was 1:30 before feb 25 but i realized that I was a bit too ambitious as I found the speed sessions too hard. There isn't a track in my area and where I live there are hills E-v-e-r-y-w-h-e-r-e. I could only find a 600m strip that's somewhat flat with about a 5m elevation in the middle but doing a 800m speed repeat means having to turn around and with the elevation I just can't currently quite survive that workout. Around 1:34 I could manage the speed sessions but the training load left me with some nigles (possibly fatigue still from pushing too hard attempting 1:30) even with proper warmups and recovery. so decided to dial it back to 1:38 to be safer but pushing as my body allows to hopefully hit 1:36 or less (maybe i should finally do those strength training sessions )

so what would be pace (generally) difference between long runs, easy runs and recovery runs? Which of those should be the slowest?

I'm worry, I see no improvement on my running time. Not sure what I'm doing wrong

What is the difference between the recovery and easy run? In pace?

Is there a difference between the recovery runs and the easy runs besides time?

Rest between hill intervals?

How much? Your website says R297?