How To Train For A Half Marathon - I Ran
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- Опубліковано 5 сер 2024
- In my first Half Marathon I ran 1:09:35 at 41 years old after starting running two and a half years before.
In my half marathon training I've tested different ways of approaching it and found what works very well for me.
In this video I run through the most important training principles you need to know when you're looking at how to train for a half marathon. I've used these principles to run faster times since and will continue using them in the future.
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Love your style, You tube lucky to have such an honest person.. Thanks 🙏🏻
essentially if running performance was a meal... 'consistent high mileage' would be the steak... everything else is a debate over the sauce/seasoning :)
Thank you for sharing - its refreshing to see simplicity and clearly you go by how you are responding to life rather than following a strict plan. Its not simple and relies on a lot of experimenting and intuition.
Yes sometimes creating a simple plan involves some not so simple preparation!
Straight to the point vid. Congrats for the outstanding results for your age and years of running experience. Well done!
Thank you very much, that's appreciated.
Congrats on 1,000 subscribers, Patrick! Thanks for the videos.
Thanks Nick!
Great video! I would honestly even go so far as to call it eye-opening for me. Thanks a lot!!
Thank you Patrick! I learned so much!
Thanks Patrick, great sharing about your training principles.
Please keep up your awesome effort in your training and channel. Truly inspired by you!
Look up to you and train with you as a fellow 42YO runner.
Thanks so much, I'm really glad you've been inspired. Great to have another 42 year old runner here. We're just getting started!
you had a good physical capability to start with hence your easy runs are that fast. Well done!! Keep inspiring!! thanks for the info.!
Awesome videos! they always resonated with my views on running. Last week i did not stick to these principles and did a tempo run (maybe a day i was not feeling my best) and got a severe pain on my left knee. Now i recovered and restarted running by feeling hoping to build up mileage… Thanks for your tips!!
Thank you! Good luck with building up your mileage. You can't go too wrong running by feel.
Practical and applicable advices backed up with personal facts!👌 Great video.
Thank you very much!
Brilliant! Thank you. So helpful to silence that noise and worry by just going out there steady paced and injecting a bit of pace/speed in those sessions.
Thank you! Exactly that, you can't go wrong if you do that in my opinion.
Definitely an anomaly in terms of progress and probably athletic potential, but you've built on the fundamentals extremely well. Great work. See you on a start line some day!
Thanks very much! Yes see you on a start line!
Wow! What a natural talent you are! Great to see you putting in the work to improve with a well rounded training plan. There are no shortcuts in running! Keep pushing!
Thank you! Yes unfortunately there are no shortcuts. But it's satisfying when you put in the work and can see the results of your effort.
@patrickmartinrunning Absolutely! I'm hoping to hit a 77 minute half at age 54 this autumn! Keep pushing my friend!
That’s insane man. Well done.
Happy to find this Patrick!! Been giving you loads of kudos on your 'morning runs' and thinking what on earth does this involve then each time 😂 catch you at a race again sometime!!
Thanks Bradley! Good to see you here. The kudos doesn't go unnoticed thanks. Lots of people said I should start talking about my experiences after the London marathon so here I am! Hopefully see you at a race sometime.
I'm in my week 5 of my half marathon training and had my slowest pace run today. I was a bit discouraged since it felt a real struggle today. But thank you for reassuring us that not all sessions can be a good run for whatever reason like "life happens". What counted was that I was out there running. Thank you.
Yes this is so important, you got out there and ran. You're not always going to run good sessions. Sometimes it might take a couple of weeks of bad runs to get back into it, but that's ok because you still kept consistent and ran.
Love to finally hear from someone about the simplicity of it. I always think a surefire way to mess anything up is to overcomplicate it. Reassuring to hear the message of essentially "consistent high mileage solves all" :)
Yes, it's so easy to overcomplicate running.
keep up the video Patrick!
Thanks Toby!
Your running achievements in just 3 years are incredible! It's a bit intimidating for beginner runners like me to see your pace. Could you share some insights on how you started out? I'm curious about your training frequency, distances, and pace at the beginning. Thanks!"
Thank you! When I first started out and to some extent I still do this I just went out and ran and enjoyed it. If I felt like running faster I did, if I felt like going slower I did. For me then I found that if I kept consistent my paces reduced over time. But the biggest thing was enjoying the process.
I ran every other day when I first started and then decided to start running every day when I felt like my body could deal with that. It took time for my body to be able to handle running so much.
Very impressive 👏🏾
Great video mate! 👍
Thanks very much!
such an inspiration.. great content.
Thank you!
Very good video !
Incredible 👏 really enjoyed that
Thank you! Love your channel by the way. Great videos.
Great information
Great Content! 👍🏻👏🏻
Thank you!
Hi Patrick, great videos was just wondering what sort of heart rate you were working at in your half and whole marathon?
I can relate to this, I've been running for a little over 10 years and have found consistency is the key. Took me about 2 years of running to break 3 hours but I've frustratingly sat in the 2.50's since. It's not rocket science though, people way over complicate it. I try average 50 miles a week and will add mileage for a marathon and a speed block for target races. I'm never far from race fit though and even bounce back quick from lay offs because of my consistency.
It's so good to hear that. It's really not rocket science, people like to over complicate it or over think it. I've got an injury at the moment but am confident I'll quickly be able to pick up where I left off because of the consistency too. Thanks for sharing your experiences.
Your mileage is too low. Run more and you will blitz pbs. 50miles pw isn’t mara training
@@trischristian6809 I'm 51 and a single father, my pb blitzing days are behind me. It's more about slowing the decline now.
Patrick- thank you for making this video. I really enjoyed watching it and learned a ton.
Could you please clarify one thing- for the half marathon it seems like you're saying consistent, lower intensity runs cumulatively over time is the most crucial. What was your target weekly mileage say 8 weeks out, 6 weeks out, 4 weeks out, 2 weeks out?
Thanks
Steven
Hi Patrick, love the content. Looking forward to the "and here is what I did in my youth video" so we can all finally know how you are able to run so fast so early into your running career.
I believe you mentioned in your 10km vid about getting comfortable at running at your 10km pace, but in this vid you aRe saying there is no requirement to run at your half mara pace in prep for a half mara race? Please could you expand on this? I'd also love to know how you are defining your race paces if not training at that tempo? Looking forward to thr next vid. Thank you
Hi Chris, this is a very good question and something I should have been more clear about in this video.
What I think has worked for me is getting my body used to speed by running fast now and again so it's not such a leap when I race.
When I say I didn't focus on half marathon pace a lot what I mean is when I first started running I thought that to be able to run a certain pace I would have to run a lot at that pace so it became easier. For me that hasn't been the case, being consistent has been more important. But I did need to add some speed in to my training so my body knew what it felt like, I just didn't worry if that was half marathon pace or marathon pace or 10k pace and it wasn't a lot. I just run hard so it feels hard and my body knows it! But sprinkled into my training.
I hope that's slightly more clear!
@@patrickmartinrunning it is, thanks for taking the time to give such a detailed response. Definitely a fan of your holistic approach to running
Your easy and steady runs line up really well with Zone 1-2 calculators based on your HM time. Zone 1 - 4:17-5:26/km and Zone 2 3:45-4:17. Just basebuilding your way to a 1:09/2:24. I believe you're going to smash 2:20.
Yes I think I've been good at building a strong base and that goes a long way. Thanks for your confidence about 2.20, I hope so!
Can u tell me more what kind od calculator are u talking about ? Will check my zones ass well
@bartoszlisowski9926 Google "8020 zone calculator." I'd put the link, but Google seems to block comments with links.
Looking outside it looks like you seem to gain fitness and speed really easy. I seem to have to fight for every single second i want to improve. Im waiting for this big jump in improvement after lots of effort and hardwork but i have a feeling this is my reality and nothing running wise is going to come easy. It does make a pb very rewarding though.
I have full confidence you will achieve your goal.
Thank you, I have the same issue just at faster times probably. It becomes harder and harder to improve once I've made the improvements from when I first started running.
Stumbled across this video, would be interested to know what your gym routine (if you have one) and diet was like, you're in great shape so must be some weights involved to prevent injury!
Thanks for keeping in simple. It is not rocket science. Running mileage will ultimately build more of a foundation + it will keep your overall weight at a good level. The greater foundation- The greater house! Thanks again +
u never mentioned to run around 750 km a month :D you are doubling almost every day where the first run is at least one with 15k, sometimes even 25-30 and then half a day later again around 10. i am a passionate runner who has a goal to run 69 min for a HM and i love spending my time on running. But no one with some sort of a family or work life could spent so much time and effort around running at this volume.
I didn't run that much before I ran this race. What you are talking about was a 100 miles a week test in the build up to the London Marathon, later in my running career.
Impressive 👍
I like your no nonsense videos. Out of curiosity, what was that injury that kept u out for a couple months last fall?
Thanks! High hamstring tendonitis. I actually have it in the other leg now. It's a horrible injury 😞 I'm working on strengthening my hamstrings now.
Really helpful, cos you pretty much described my way of training to a tee - except I'm 10 yrs older and a day off here and there seems appropriate. However, the counter argument for some is.......I simply aint got time to run every day. For example, my brother ran 2.56 at London this year (3 kids under 10, full time job, house requiring maintenance etc etc). He's fifty later this year and has only been running for 4 years. Point is, he peaked at 40 miles a week - when he was getting long runs in at weekends. Most days he didn't run and his focus was 'not over training' with heart rate and strava etc.
Thanks, yes days off are good of course, and very needed sometimes. I totally get that about not having the time. I have 2 kids 5 and 3 and a job etc. It's so hard to fit it all in. When I'm marathon training, I'll train between 5am and 7am to fit it in to my day because that's the only time I can. It's hard, especially in the winter but for me it's doable (just). Everyone has different motivations and experiences.
Send me a link to his Strava. Ran for 4 years did sub 3 and on 40 mile weeks 🤨🧐
Thank you coach Patrick
Consistency over intensity! I need a tee shirt that says this. I can never keep my heart rate down on my runs. It’s usually around 165 BPM. I’m a new runner and also need to lose a few pounds. Your advice is very much appreciated!
Haha thank you! Yes I could do with one of those t-shirts too. Keep going with the training, I saw improvements quickly when I was new to running and was consistent.
You got it man, just hang in there.
I started running november and could not run further than between two lamp posts at a time.And after I got around to running a 5k without stopping it was a struggle to keep my heartrate under 160 running 7min/km. Wasn't getting consistent until about maybe March and now I am around 5.35-5.45 per K with an avrage HR of about 145.
The 34 kgs I've lost has been a big helping factor aswell.
I would be interested to know what your paces were like when you first started out and how they have progressed over time.
For example I run 5:30 easy, 5:00 steady and 4:30 pretty much on the limit after a year of consistent training, starting from a point where 6:00 was a challenge but sustainable.
What was your pace like when you started?
My faster pace was probably around 4.15 - 4.20 when I first started and has progressed downwards from there. It takes time and consistency for it to come down. But in my experience you'll see the biggest improvements the newer you are to running.
@@patrickmartinrunningThis means that in 2019, basically with 0 training you run a 10k in ~38mins?
10 x 4.2 = 42 ?
@@johnhoward77 So, if he even did 10k for 42 min without training at all, then he is a very very unique person! Without training almost nobody can to run 10k at all, not saying about 42 mins...
I'm no expert on this but it doesn't seem to be too far away from the Norwegian/Ingebrigtsen method...although they do lots of blood/lactate test to make sure they're not running too fast. They focus on high volume, with a lot of steady running around LT1. And then use races as the hard/fast workouts. Hope the hamstring eases up soon!
That's very true, it works well for them. Races are probably undervalued as a tool to work on speed and endurance. They don't always have to be run so hard you need lots of time to recover.
Thanks regarding the hamstring, hopefully resting it is doing the job.
Very impressive times at any age and with or without countless years of experience. Agree with your general theme that no one single session makes much difference but consistency does though. That said, think there is also a big element of talent which you have clearly unearthed. Did you literally come off the couch a few years ago or had you been competing in other sports?
Thanks, yes talent is important for sure too. I played tennis a bit in my 30's and football when I was younger and always kept fit. I obviously seem to have had a decent level of aerobic fitness before I started running.
great video¡¡ how many times per week do you run?
how often do you look at your watch during races?
keep up the great work¡¡
Thank you, I run almost every day, although I have an injury at the moment so I'm resting. I don't look at my watch that much in races. In a marathon quite a bit at the beginning to check my pace but towards the end I try to avoid it.
When you first started running, what was your "easy" pace? I feel like I've been stuck at 5:20/5:40 per km forever
It was somewhere in the mid 4s but I generally run by feel. It can be 5 something if I need to recover or I'm tired. I found that as long as I was consistent it became easier to run faster. But I didn't stop running slower when I needed to.
So you do the majority of your training in zone 2-3? What are your thoughts on planning your training on time on feet apposed to distance?
I think time on feet is very useful, especially when you're first starting running. You'll be running less miles at the beginning but as you put more time in the mileage will increase as your fitness does.
Hello Patrick! Great video. I just have a question on the easy runs. My easy runs are around 7:30 to: 6:30 km pace (HR around 140-155). If I do consistent running (4-5 times a week) does it get easier to run at faster pace while still feeling easy? Just followed you on Strava :)
Hi, for me, the more I ran, the easier faster paces became. My body got fitter and more used to running over time. But I had to run consistently to see the improvements.
Thank you sir! I'm hoping I can get as fit as you one day.
Easy pace in the context of a fitness anomaly, if 4 min / k is easy pace!
My 10K pace is somewhere between 4.50-4.10 (ran a 44.27 10K this weekend). My goal pace for HM is 5 min / km and I usually do my long easy runs at 6 min / km.
Man, I wish my easy pace was 3:50/Km. I’m pretty fit for 42 but that is nearly race pace for me. You obviously have a genetic gift.
Thanks! That's my steady pace, which is about 3.45 - 3.55. Easy is about 4.10 and above.
@@patrickmartinrunning When you were 6mo into running, what sort of speeds were you at? That’s where I am currently. Of course, I’m older than you were.
genetically you are gifted🧬. Glad you are using them
what sort of exercise were you doing before training for that half marathon?
I started running 2 1/2 years before that, but before that I just kept generally fit and played some tennis and football occasionally.
What’s your next race Patrick? PS I ran the Surrey half that day as wel and think I can vaguely remember you running on your ones on the out and back. I was just the 19 minutes behind you.:::
Awesome, it's a nice race isn't it. I ran it this year as well just before the London Marathon.
I'm injured at the moment with a hamstring issue so not sure when I'll be racing again. Hopefully soon once this clears up.
Hi! One the great progression's in sports!!! Congratulation!!! I'm prepare to do my second half marathon in my life. My first I'm get 1.32. No I ran constatly in a 3.45m km. I will try my best to do a sub 1.20. One question please. I check my hpm, and its normal for me go to the 206 207hpm, whitout feel tired. How long should I run in zone 5 with these beats? ...Thank you so much your content!!! You are trully inspire!!!
Thank you! Good luck with going sub 1.20. I don't want to give you advice on your heart rate training because that's a personal thing and I don't have much context. All I can say is keep consistent, run a mixture of paces and you should see improvement. Good luck.
@@patrickmartinrunning Thank you so much your super attention! Your channel really help everyone like running!!! So simple to understand!!!
Lol your easy pace is wayyyyy faster then my fast pace.
Great video.. I’m curious to know why it took you two years to race your first race?
Thanks very much! Covid hit just after I started running and there weren't many races for a while. Then I decided to focus on the 10k and was actually a bit daunted by the half marathon. When I finally did it I loved it.
Hey Patrick what are your thoughts on HR training and what’s was your average HR during those runs?
Hi, I don't track my heart rate, I run by feel. If I want to take it easy I'll just make sure I could still hold a conversation whilst running. If I can't that tells me I'm going too hard.
@@patrickmartinrunning Thank you for the reply! Keep up the good work, also if possible do make a video on your diet and the amount of sleep that you get!
4:30/km is faaaaaar from easy pace for many. You are very likely trained, talented, gifted ,experienced, did endurance sport before then or all of those.
Fascinating content, especially as I'm a 39 year old who has been running for under 2 years.
I regret not starting to run earlier in life now, do you have those feelings of regret, or do you only look forwards at what you can achieve from this point?
Can you do something about it? Probably not. Can you do something today to get better tomorrow? Probably. Dont regret, keep pushing. You are great!
Yes I do have a bit of regret but I try to think at least I've started now. I might never have started and that would be much worse. Keep going and just enjoy it now - that's what I try to do.
I'm really enjoying it, and it's inspiring to see people like you doing the same and achieving great things in the process. Best wishes, Simon
💥
How long did you taper for the half marathon?
Only 2 or 3 days slightly easier running. I don't think I really tapered like I would do for a marathon.
Great 🎉. I am 42 years old. But I can't still run under 1:14 a half marathon
Did you ever get hurt? Ive started running and my first 5 runs in 2 weeks were between 10k and 13 miles. Now both ankles are painful and i struggle to walk :(
Thats because you've just started. As you build up your mileage your body will get used to it. Take it slowly at first.
@@patrickmartinrunning thanks for your response, i will rest up
Your easy runs are my all out sprints lol
💯
Patrick, you've gotta run the Mountains 2 Beach marathon in California. You'll definitely achieve 02:20:00 ... in fact, I reckon you'd run it closer to 02:10:00
Oh yes that's the one that's downhill. Sounds like fun!
@@patrickmartinrunning Well, the first 3 miles is uphill ... a bit of effort required there. Plus don't forget, Kipchoge tanked at the Boston marathon which is mostly downhill, so the Mountains 2 Beach marathon may not be a cakewalk ... perhaps there's more to it.
The problem with downhill races is they cause more impact to your quads etc, so for longer races like a marathon it has a greater effect. There's a reason most pros bearly look out of breath after a marathon but their legs are completely shattered. The limiting factor is legs holding up on downhills.
@@MarioatSA So the conclusion is, more downhill training required if running a 'mostly' downhill marathon.
Sir what sport were you in before you started running?
I wasn't in any sport before running.
Crazy.If you were in your 20's you would be up there with the elite.
Seems to work for everyone except me :-) Ran like mad 90-100 Km a week. Gave it all i had for years, but never got much below 40 min on a 10km. Will never understand it.
Sub 40 for a 10k is a really good time, its not easy to do that so you deserve credit for that.
@@patrickmartinrunning Thanks, but it is 10 minutes too slow. I guess I can always blame bad genes or something.:-) Inspiring video. Well done.
men your times are amazing i'm 43 tell me your secret lol.. to me it depends by how much you train in terms of hours... i can manage at the moment 4 hours of running per week and i'm aiming to a 1: 30 for the HM.. How many hours do you train each week in order to run that fast?
I train around 12 hours a week, but you need to build up to that or you risk getting injured. Keep running consistently and gradually increase the mileage you do, and over time doing that is how I saw improvement.
You must be talented
Can u make a vid on running form pls?
Thanks for the suggestion. Maybe I will.
Dammmmmmmn 2 months no training.The best I could do was 3 days,even with injuries.Daaaaamn maybe I'm doing it wrong
“Easy, easy, vvery easy there”
that’s my fast pace and can barely keep it for 5km 😂
Easy pace for me at that time, I should have said. There are times in my life when that wouldn't have been easy pace for me either. My training up to then got me to that level which took work.
Watching this video is like watching Kipchoge showing his easy runs at 3:50 at telling people you just gotta run easy like me!
One thing you didnt show is heart rate. Because how i am suppose to know what is easy pace if i dont know what my half marathon pace is.
Maybe you did a lot of aerobic (not anaerobic) treshold trainings, or zone 1-2 trainings. That is what matter. Pace means nothing if you dont know effort you use to run at that pace.
What about terrain? Did you run hills or just flat?
Or this all is just irrelevant if you do constant high milage? 😁
Exactly, I mainly go by feel on my runs. If I am able to have a conversation whilst running it's easy. If it feels harder it's more steady. I rarely look at pace actually, but I thought it would be useful to show you as I don't really have another way.
If you run lots of consistent miles at an easy pace for you, where you are able to have a conversation and some a bit harder where you are not at threshold but aporoaching and then some speed too, you will be covering everything.
@@patrickmartinrunning Reading this i am sure you can go much faster with "proper" training and coach. You have a lot of talent for running
Can you share online content you read
It can be anything that I find really. Letsrun forums, Facebook groups, articles I find. I've spent a lot of time following links and Googling different things I've read over the last couple of years.
calling 4.1 pace easy pace :D
5:30 minute/km is a sprint for me 😂
Geez, 4:18min/km or 3:50min/km an ”easy” pace. How on earth is it an easy pace? I can hardly do 5:10min/km 😂 well done!
Have you ran a marathon yet? If you haven't your time is going to be insane!
Yes I have! See my other videos. Thanks.
You are actually insane. At 42 that’s mind blowing… did you have running experience when you were younger ?
Thank you! No I didn't run when I was younger but always kept generally fit.
1 year and 4 months I'm at 1.17.let's see if I can do Better than your amazing achievements
Awesome, good luck, I hope you beat my time.
@@patrickmartinrunning I'm 34,so still,Ur performances will be at least as good as mine,even If I can beat you.1.09 Is hella good even as my max performance.I'd sign for It
That’s BS no one can just run 1:09 HM at older age with just 3 years of running experience.