Half Marathon Pacing: How Fast Should I Run?

Поділитися
Вставка
  • Опубліковано 20 січ 2025

КОМЕНТАРІ • 94

  • @gtn
    @gtn  2 роки тому +11

    What is your Half Marathon target? Let us know 🏃‍♀️

    • @79devo
      @79devo 2 роки тому +2

      Well the next one for me in 8 weeks is HM trail race with 1100m elevation 🏔 …. Probably around 3.5 hours. Following the Garmin HM plan 👌🏻

    • @oliverc1293
      @oliverc1293 2 роки тому +7

      My record to date is a 1:49:21, so I think 1:45:00 is a realistic target. I'm pretty confident as my 10km and 5km pace has massively increased (45:51 and 21:19 respectively). It'll be a while before I next have a half in my training plan, so hopefully I'll be ready to blow these numbers out the water!

    • @davidtaylor3
      @davidtaylor3 2 роки тому +4

      I have my first Half Marathon event coming up in 3 weeks (Run Melbourne), so this video was very timely! I had originally set a goal of 1:45, but managed to do a 1:42 in training last week, so I might try for a sub-1:40 now. Hopefully everything comes together on the day!

    • @angel0fdeath667
      @angel0fdeath667 2 роки тому +6

      5 weeks away, aiming for 2hrs 40 which would be 9min off my previous best at the end of May. Had Covid since unfortunately which slowed me down

    • @talmagesmith
      @talmagesmith 2 роки тому

      1:35

  • @aeriegrove
    @aeriegrove 2 роки тому +19

    my first ever half, and first ever running race, is on in a few hours - just needed a final bit of insight! Thanks a lot and wish me luck :D

  • @Aeronwor
    @Aeronwor 2 роки тому +25

    I ran my first half marathon this spring, my goal being 2 hours. I went with some people from work, found myself running next to one of them, asked what pace he was aiming for (5:20), said that should be good for me too, and promptly ran past him. Getting carried away on race day is a real danger, but I did have fun.
    I ended up finishing at 2:00:30, the last 4k being at a much slower pace than the first 17k. The next goal is sub 1:50.

    • @gtn
      @gtn  2 роки тому +1

      Awesome - that's a great target!

    • @thepsychologist8159
      @thepsychologist8159 Рік тому +1

      Ah gee. Did they have a 2H pacer at the event? If so, you should have stuck with them. I'm aiming for a HM PB next month and I'll be sure to 'glue' myself to the pacer.

  • @tinyrunner88
    @tinyrunner88 2 роки тому +12

    Did my first half marathon earlier this year and finished in 1:28. Managed to negative split the race too! It was hard to hold back in the earlier stages but definitely paid off. I haven't got another half marathon booked in yet but I'd like to aim for sub 1:25 for next time.

    • @gtn
      @gtn  2 роки тому +3

      Excellent - so close to that target 🙌

    • @SuperTreybo
      @SuperTreybo 10 місяців тому +1

      Good job Emma on 1 28 on your first half, but how in the heck do runners run these times on their first race? Lol I been running 7 years and still trying to break 1 40 half . Lol my first was 2 hours 4 min. Inguess everybody is diff

  • @JoelZieve
    @JoelZieve 2 роки тому +6

    I'm getting ready for my 1st 1/2 marathon in a few weeks so the timing of this video (and content) was perfect. Thank you!

    • @gtn
      @gtn  2 роки тому +3

      You got this - good luck and enjoy 🙌

    • @NationsGamer
      @NationsGamer Рік тому

      How did you do ?

  • @gzfashions
    @gzfashions 2 роки тому +37

    Can you all do an extensive video in regards to effects of high temperature high humidity for a long distance run?

    • @TheCrowdedPlanet
      @TheCrowdedPlanet 2 роки тому +4

      This would be great, I recently did an Olympic distance triathlon in 35c the run absolutely killed me

    • @gzfashions
      @gzfashions 2 роки тому +1

      @@TheCrowdedPlanet I didn’t do any distance that crazy but I just completed a practice half marathon yesterday temperature around 92° with humidity around 50% it was really a challenge! Felt like I was running in Denver or Kilimanjaro lol

    • @diegoquintanilla8956
      @diegoquintanilla8956 Рік тому

      @@gzfashions run i early in the morning

    • @gzfashions
      @gzfashions Рік тому

      @@diegoquintanilla8956 since I started my new job I run around 4:45
      Am
      This morning humidity was 93% 😅

    • @yolandacroes5491
      @yolandacroes5491 10 місяців тому +1

      I live in the tropics and high temperatures and high humidity is my daily bread. I haven’t found one channel yet that discusses this. Big sigh 😢

  • @mclovinlife4018
    @mclovinlife4018 Рік тому +7

    Just did my first half marathon and I got it done in 2:17! Definitely want to do it again and shoot for 1:50ish! It wasn’t too bad, but I couldn’t imagine doing double what I just did.

  • @deniskristofic8000
    @deniskristofic8000 4 місяці тому

    2:45 i love that type of thinking. Believing in yourself ✌️💪

  • @matt.baller
    @matt.baller 5 місяців тому

    Great video thanks! Doing my first half next month at Kenilworth. Aiming for 1:55 (UK average for men apparently). Can’t wait.

  • @rebeccametcalf4448
    @rebeccametcalf4448 2 роки тому +6

    Literally just started training for my first half-marathon in September. This was definitely a useful video 👍

  • @sergiirybakov43
    @sergiirybakov43 2 роки тому +4

    Thank you very nice overview and useful tips!
    When I make my half marathon I calculate my goal pace as -10% from my anaerobic threshold

    • @gtn
      @gtn  2 роки тому +1

      Thanks 🙂

  • @lindelystables
    @lindelystables 2 роки тому +3

    I'm hugely grateful for these videos. So much quality information that would take hours to scare up on my own, or years of training and competing. THANK YOU!

  • @HaraldHofer
    @HaraldHofer Рік тому +3

    51yrs. Last week I did my first "official" HM and aimed for 1:57. I hit the wall at km 16 and lost almost 20secs per km so I ended up with 1:58:54. I really have to fix this for the next one. Preparation was good, but I should have eaten more gels and I should have had more electrolytes. It's a process 😆

  • @hurricane7800
    @hurricane7800 2 роки тому +4

    I've run two half marathons, and in the first I had to walk/run the second half because I managed to bonk at only 12km because breakfast (though big) was too long before the race and I didn't use any nutrition. Oops. Then, during the second one I was reeeeeally cautious with my pace and finished it in about 2:45. I'm proud I finished, but I know I can blow that time out of the water. Especially because the next year my partner ran it in half that without training properly (don't worry, he suffered!) Can't wait to apply these tips!

    • @jimjamthebananaman1
      @jimjamthebananaman1 2 роки тому +1

      I trained myself to use body fat as a fuel source. My fastest half marathon is 1.25 but only done a few. It might be an idea to try limit carbohydrate intake on long runs to try get your body to utilise both glycogen and body fat as fuel to reduce risk of bonking in racing.

    • @gtn
      @gtn  2 роки тому

      Well done - good luck for next time 🙌

  • @danielh4857
    @danielh4857 Рік тому

    oh yes,cheers mate. this video helped me for my first HM. Let me know if anyone needs some details. I nailed it 95-100% thanks to your and other tipps. Valuable Cheers.

  • @Bluewater-42
    @Bluewater-42 2 роки тому +1

    Great tips and advices...Thank you so much!

  • @camowens2
    @camowens2 2 роки тому

    What an excellent video…greatly reduced my anxiety, thanks!

  • @SubtleForces
    @SubtleForces 2 роки тому

    Great advice, which might come in handy next year. I am enjoying getting faster on shorter distances for now, partly in order for the half to become a little less of a mountain to climb. Having already shaved off over 15 minutes in predicted time, I think it is going to be a key factor. Also, I can slowly build the mileage with the long runs in parallel. What this video has made me think about, is mostly being conservative with the pacer in order to have something left in the tank for the end (I tend to positive split significantly-though mostly I split in U: fast-slow-fast) besides making sure the watch settings are on the correct pace splits

  • @tecmalo6857
    @tecmalo6857 2 роки тому +7

    For my first HM I was aiming for a sub 1:30, trained definitely well enough and was mentally prepared. The only thing I didn’t prepare for, was hot weather.
    I thought „well, I can survive this“, started for for a slightly slower first split, but dropped massively, as soon as the last clouds went away and the sun was shining bright. Finished in 1:39;51 and felt horrible, but I learned my lessons, now sitting at 1:23 and my next goal is sub in 1:20 spring 23.
    Edit: oh and once I forgot, that a have a sharp/hard uphill part in the last 3km. So next lesson: know the hard parts of the course…

  • @charlesedward9357
    @charlesedward9357 3 місяці тому

    Stuck at 141 X2 ...never really structure training and mostly ride my bike to and from work. Gonna try a programme and shed a stone and see if I can go faster before I turn 50😢. Tbh it's just good to keep moving as you get old

  • @thejeffinvade
    @thejeffinvade 2 роки тому +5

    I run a 10K by myself last week to find out my HM pace. I did the 10K in 42:05, I am hoping to finish my first HM in 1:33 next month.

  • @imotel90
    @imotel90 2 роки тому +4

    So... 75% of max heart rate...
    I definitely did not just end up holding 90ish% of my max heart rate nearly the whole way for a finish time of 1:32.

  • @seascape
    @seascape 2 роки тому +5

    Any suggestions on how to maintain the intensity for a half marathon? I’m running my first one in 3 weeks, and although I have no problem staying focused on 10Ks, my mind tends to wander on much longer runs and my times increase considerably. The distance is no problem as I’ve been doing 12-13 mile runs once a week for months, but the intensity is, especially since this will be a large race thru scenic San Francisco.

    • @TaylorBrosTV
      @TaylorBrosTV 2 роки тому +4

      3 weeks out, you really shouldn’t change anything about your approach. You probably know this from other races but race day gives many of us an edge. If that isn’t enough, I usually queue up an emergency 30 min playlist of super hyped up songs that I only play if I’m struggling. Good luck and try to enjoy yourself! Since this is your first, you’re looking at an automatic PR!

    • @thepsychologist8159
      @thepsychologist8159 Рік тому

      So did you work out how to maintain the intensity?

    • @seascape
      @seascape Рік тому +1

      @@thepsychologist8159 Yes, by trying to catch up with runners I thought I should be faster than, and trying to stay ahead of runners that I thought should be slower than me. As a result, I paid the price for not sticking to my race plan. It was fun, and humbling.

    • @thepsychologist8159
      @thepsychologist8159 Рік тому +2

      @@seascape Well, you gave it a go. It all goes into the cap of experience. I ran a HM last Sunday. I stuck with the 90-minute pacers (there were two), but I have to say they did a pretty crap job. One minute they were holding pace, then they were above pace, then they were below pace. We got to about 12.5km and it seemed we were running at a snail's pace, so I decided to break from the 90-minute pace group. I felt really good and I ended up overtaking about 30 runners to the finish. All the incline and tempo training I did (in addition to lots of easy-pace training) definitely paid off as not once did I feel fatigued and it felt good to run faster and hold that pace from 12.5km to the finish.

  • @lewisdwheeler
    @lewisdwheeler Рік тому

    Good video! But would help to also discuss fueling and hydration.

  • @jobanski
    @jobanski 2 роки тому +1

    Thanks for the tips! Great video James!

    • @gtn
      @gtn  2 роки тому +1

      Any time - glad you enjoyed it. Happy running 🏃‍♀️

  • @KyleD237
    @KyleD237 Рік тому

    My goal time is to finish. However, it would be nice to know if I can push harder safely. Since you're judging based on breathing, it does appear that you're focusing in on heart rate zone 4.

  • @francismitchell9226
    @francismitchell9226 3 місяці тому

    So my 10k time is 57.30 and my 5k time is 26 mins what should be my half marathon time be . I had 2hr 10 up to nearly 3hrs . I hope to run half marathon April next yr when should I start training. Is jan time enough i run 3 times a week and 5k on sat so 4 times a week.

  • @eia006
    @eia006 2 роки тому +1

    Had a 1 yr break from running or any physical exercise because of pregnancy (i know i shouldn't use it as an excuse lol but life happened) now im slowly getting into it. And impulsively sign up for a half end of April. Am i too ambitious? Lol. Also, i dont know if I should log in my mileage (hit 5k and 10k) before i start a half marathon training plan? 😳

  • @dr.mohamedaitnouh4501
    @dr.mohamedaitnouh4501 8 місяців тому

    You said something great that your half marathon pace should be 5% of your 10K pace which means every minute you add 3 s (60 second x 5% = 60x0.05 = 3 s). For a 5 min per K in 10 K this gives 5x 3 = 15 seconds. How did you find this formula? thanks! amazing!

  • @methos9167
    @methos9167 Рік тому

    First half Marathon in three weeks! I just hope I won't go too fast.

  • @scottgregerson3522
    @scottgregerson3522 2 роки тому

    I’m trying to figure out my pace in a 70.3. If I train for a sub 1:45, how much time do you think will be added after a bike?

  • @otnoirhc
    @otnoirhc 10 місяців тому +1

    Pushed it too hard on my first and paid the price 😂

  • @the1gofer
    @the1gofer 2 роки тому

    Learning to pace an old distance can be challenging.

  • @Leeroy49
    @Leeroy49 2 роки тому +1

    Yeah downhills are tricky. Great tips :)

    • @gtn
      @gtn  2 роки тому +1

      Thanks! 👍

  • @juanblancasblancas9796
    @juanblancasblancas9796 10 місяців тому +4

    What’s a kilometer

    • @fastbreakr
      @fastbreakr 8 місяців тому

      I can barely understand him. What language is he speaking?

    • @brandtmonson
      @brandtmonson 6 місяців тому

      1000 meters

    • @fastbreakr
      @fastbreakr 6 місяців тому +1

      @@brandtmonson what is a meter?

    • @brandtmonson
      @brandtmonson 6 місяців тому

      @@fastbreakr 100 centimeters

    • @Ian_Laing
      @Ian_Laing Місяць тому

      @@brandtmonsonhuh

  • @yog146
    @yog146 2 роки тому

    10 weeks from now.. let's see if i stand the test of time.

    • @gtn
      @gtn  2 роки тому

      Good luck!

  • @lisapet160
    @lisapet160 2 роки тому +2

    Nice video, but 1:22 . For 21km, there should be no unknown territory: just run this distance during training and figure out the pace while doing it. And there is no "half" for Marathon at 21km since it, the Marathon, actually starts after 30th km (33-39 the hardest in my limited experience).

  • @fastbreakr
    @fastbreakr 8 місяців тому +1

    World record pace. Nothing less

  • @lexington476
    @lexington476 2 роки тому +1

    (cough) ok now I know Google and/or GTN is spying on me 😀 , I was talking to my coach last night about pacing for a half marathon 😃 .

    • @gtn
      @gtn  2 роки тому +2

      We're good, but not sure we're *that* good 🕵️‍♀️😅

  • @poloikary
    @poloikary 2 місяці тому

    This channel definitely is not for everyone or slow runner...5 pace is for pro people

  • @vincentvanpuyvelde1644
    @vincentvanpuyvelde1644 Рік тому

    1 min

  • @jimthompson-ru3vn
    @jimthompson-ru3vn 9 місяців тому +13

    You train to a pace, not train and then decide your pace.

    • @i.water.plants
      @i.water.plants 9 місяців тому +1

      Agreed.

    • @heinrichh.6369
      @heinrichh.6369 3 місяці тому

      you can train for a pace but its still difficult to find the right pace.

  • @tejionthompson2953
    @tejionthompson2953 2 роки тому

    My half marathon target will be 50 mins