How to Run a Fast Half Marathon and PR Quicker
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- Опубліковано 10 лют 2025
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Dr. Nathan Pennington, DBA, is the founder of rundreamachieve.com and holds personal bests of 9.27 for two-miles, 4:22 for the mile, 14:18 for 5K, 31.09 for 10K, 50:54 for 10-miles, 1:07:06 for the half-marathon, 1:44:05 for 20 miles and 2:19:35 for the marathon. Nathan was the 1995 Junior Olympic cross-country bronze medalist as a high school senior and finished 7th in the 1994 Junior Olympic 1500m final with a time of 4:04.18 as a high school junior. Later in his career, he became a member of the US Army World Class Athlete Program and qualified for two world armed forces cross-country teams competing against some of the best cross-country runners in the world.
Nate holds a Bachelor of Arts in Physical Education from Malone University, Master of Science in Sport Administration from the University of Northern Colorado, an MBA from Purdue University and holds a Doctorate of Business Administration (DBA) degree from the University of Missouri-St. Louis.
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Timely post. My first half for the year is in the 3rd week of May. This half is "hill city" and leaves ample opportunity to overbake it and pay in the second half. Was supposed to build mileage and yet February hasn't been kind to the Atlantic coast by dumping piles of snow. Compound weight lifting has been the main theme since coming off last year's running season. Going to need to go with a plan that is conducive to a middle age runner and aiming for between 1:50-1:55. Plus I am up by 10lbs in weight. Hopefully plenty is muscle on the frame but we know it can't all be that 😂.
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I just did the math on my 15 week marathon training plan. I’m in week 5 and I’m at 30% threshold, tempo, or interval speeds. The rest at easy pace. I feel rested and strong during my hard miles so after hearing your advice I think I’m in a good place. Thanks for all your advice as always!
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Brilliant video coach thanks so much. Running my first ever half marathon on Sunday in Deal England. Your advice has been invaluable for my training. Hoping to do it in under 2hrs 10 mins (it's pretty hilly). Thanks again 😊
Wishing you great success out there this weekend. I know you can do it.
@@rundreamachieve 👍
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Tanxs, for many great advice. I know your Knowledge will help me to reach my goals.
Tanxs, training master! 🙂🙏
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Thanks Coach! As usual you are in time with my races; this Sunday I’ll running a half marathon and looking for a new PR (1:22??) with 55 years but training smart with your running plans. Regards
Cheering for you bother. 💪💪💪💪💪
Solid advice. I would love to see a video on the relevance of working on 5/10K speed to improve Marathon performance. Last year I committed to this and finally broke 3:00:00. At 53 y/o I’m not going to see my 5K PRs anymore but I believe it was the key. What’s your opinion?
Will do James and congratulations on having broken that sub 3 barrier at 53 years young. I do believe working on leg turnover and getting as fast as possible at the 5K/10K distances can only make a marathoner more dangerous. Keep up the superior training and racing brother.
Informative video. Thanks for sharing.
Thanks for watching! 😍😍🙏💪
Thank you sir . This was very helpful doing my very first half next month and getting ready for boston in April . How fast do you think I should go I am using it as tune up : age 45 4th marathon recently did cim 2:59 ??
Will we see you in Boston or Chicago this year ??
Congratulations Hagos for dropping that 2:59, NOT an easy time to achieve. 1:27-1:28 range for the half as a tune up 4 weeks out. Keep up the superior work
@@rundreamachieve thank you coach I will break 2:50 in Chicago 🤞🏿
I believe it! 💪💪💪💪
I've only ever done virtual races. I'm a introvert and works for me. I also want to run CIM this December, for this race or in general, how should I prepare for such a public race?
run a negative split, focus only on you and don't worry about anyone else prior to the start of the race and during. The less tension the better your performance is going to be. Keep up the superior training and racing. I'm an introvert too.
Hey Coach
Quick question
I run long on Sundays as most do. Should I take Monday off and rest? or do my recovery run Monday instead? Then push my rest day to Thursday? What do you recommend
Recovery run on Monday IF you feel recovered enough to do so, otherwise off
Sure Monday. But keep it SUPER easy!!
Yes, JOG!
@@rundreamachieve thank you for the response! And noted!!
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