when i run outside, i usually start out slow and then gradually get faster. i try to aim for negative splits. i usually map out a route first (on mapmyrun.com) so i know what distance i plan to run and where to go, but i also run with a garmin to track speed, distance, time.
if you're looking to do speedwork, like fartleks, then yes, something like "ill speed up until i reach that tree" is exactly what you should be doing.
if this is your first HM and you havent been running long distances, i wouldnt worry too much about speed, just go out and run four miles at a comfortable enough pace to be able to finish strong.
Post by texassmith on Jun 18, 2012 10:52:26 GMT -5
From the HH method:
Run: When the workout includes the word "run," such as "3 mile run," you should run that distance at a comfortable pace for you. A comfortable pace means one in which you could hold a conversation without having any difficulty breathing.
More info:http://www.halfmarathoners.com/half-marathon-training-resources/hal-higdon-half-marathon-training/novice-2/77-training/87-higdon-half-marathon-training-novice-1
Depends on what kind of run I'm doing. Track workouts have a time goal for each repeat. Then I have different paces based on the length of run I'm doing, I'll run a faster pace for a shorter run and slower for a longer run.
If its your first half, HH is a great plan and pacing isn't necessarily something you need to worry about at this point. Just focus on finishing your runs. His novice plans don't have pacing info for a reason
Depends on the day. Sometimes I just go out for an easy, comfortable few miles. Other times, I try to keep up with my faster friends. If I'm feeling really motivated, I'll do some informal speedwork by yes, like you said, "going faster to the tree" etc.
when i run outside, i usually start out slow and then gradually get faster. i try to aim for negative splits. i usually map out a route first (on mapmyrun.com) so i know what distance i plan to run and where to go, but i also run with a garmin to track speed, distance, time.
if you're looking to do speedwork, like fartleks, then yes, something like "ill speed up until i reach that tree" is exactly what you should be doing.
if this is your first HM and you havent been running long distances, i wouldnt worry too much about speed, just go out and run four miles at a comfortable enough pace to be able to finish strong.
i am so sorry but can you explain "negative splits"
when i run outside, i usually start out slow and then gradually get faster. i try to aim for negative splits. i usually map out a route first (on mapmyrun.com) so i know what distance i plan to run and where to go, but i also run with a garmin to track speed, distance, time.
if you're looking to do speedwork, like fartleks, then yes, something like "ill speed up until i reach that tree" is exactly what you should be doing.
if this is your first HM and you havent been running long distances, i wouldnt worry too much about speed, just go out and run four miles at a comfortable enough pace to be able to finish strong.
i am so sorry but can you explain "negative splits"
it means that the last half of your run, or later miles, are run faster than the first half, or earlier miles. i try to get progressively faster with each mile... or at least, depending on the distance, my first few miles will be slower, and then i speed up and at least try to maintain that speed if not get even faster.
I guess it depends on what I am doing. sometimes it's mostly the same pace, sometimes I do a tempo/progression run, nearly always my last mile is the fastest though. Mostly I run for time. a favorite when I'm short on time but want to work pretty hard is 5 min warm up, 20 min comfortably hard, 5 min cool down.
but you are just starting. I wouldn't worry about working on speed just yet. focus on your endurance for awhile. the speed will come.
When I run outside, I usually keep the same pace (only speeding up for the last half mile or so). For the treadmill, I usually alternate - 1 lap at 5.5, one at 6 and one at 6.5 for the majority.
I am not very good at running at a constant pace so my pace my vary by about a min over a run, but I usually have a goal pace that I am aiming for. Unless I am doing speedwork I try and run at a pace that would allow me to carry on a conversation. I usually use my garmin to determine the distances for my speedwork. I may not actually do speedwork on the track, but I still use my garmin to determine distance.
That being said, it sounds like this is your first half. If that is the case I would focus on miles first and speed for the next race.