How to Run a Sub-90 Minute Half Marathon: Your Training Blueprint 

I thank you for your RU-vid content and the clarity and simplicity of the message you're spreading. I can't say this enough. It's unmatched in my opinion. I read many running books lately but your two weekly workout approach is the first that really clicked with me. It's amazing to me how adaptable it is. You can literally apply it similarly from amateur to pro runner. I already learned a lot, so here's a little summary of what I took out of it for myself: 2 workouts a week: Wednesday: Intervals Sunday: Long run The general weekly running cycle is: Workout (-> rest day) -> recovery day -> easy day A workout is only successfully done after the following days recovery + easy runs. Their role is locking in the gains of the workouts, so intensity / work load is mainly derived from the workouts. Treating the recovery + easy run as a part of the workout instead of a seperate entity was really a mindset shift for me. Consistency is king (do more runs per week even if they are shorter). Intervals: Keep rest constant at 60s to teach your body faster recovery. Progress from lots of short intervals to fewer longer intervals over time, depending on your race distance. Integrate hill sessions occasionally. Long runs: Focus on increasing time first. Afterwards integrate race pace sections (progression runs / fartleks / intervals /...). Workout paces: Work to get comfortable at race day (and slightly faster) pace in your workouts. Easy runs / recovery runs: Do them first thing in the morning fasted if possible. Frees up time for other training in the evening while being recovered. Use the easy run as checkup if you can do the workout next day. Cross training: Good way to build fitness with lower impact. Can supplement your running training. Strength training: Important for injury prevention. Make sure it doesn't interfere with key workouts, so for lower body put it two days out from your workout (so Monday / Friday). Race/Training Nutrition: Nutrition wise treat workouts as tests for race day and work up to an intake of ~80g carbs per hour. Keep hydrated. Limit your intake of ultra processed food. Golden rule: Listen to your body and focus on optimal recovery.

I Just Ran 14.25 Miles!!! Today In Texas!!!

I was wondering at what point do you start putting HM paced work in your long run? Would you work up to 24km in zone 2 then once there start with some HM paced work or would you put in the HM paced work from the get go?

perfect upload timing for me

Interesting take on training. Exactly what I was looking for…

Another cracking video. Now I just need to pick which distance I want to do first! Thanks again!

Really great video , next time I want to do a half I will use this structure.

Thank you for this

Hey Lee! When do you generally take your rest day/days? Im running 6 days a week atm with 40 milage roughly but always debate resting either after my tempo or after my long run. Thank you for all the content!!

Great stuff. Thank you.

And for the marathon, up to what mileage would you do the long run? since you're talking about 26 28k for a half marathon. Grazie