Anyone know of good interval exercises or tips to increase speed for half marathon?

Question

I just completed a marathon but I'm super slow, now I'm training for a half marathon. I'm hoping that I can dramatically improve my pace. What are good interval exercises, how many times a week, etc? Any other tips??

Thanks

Answer 1

Since you are a long distance runner and want to improve your speed you need to do one day per week of some type of intervals. Some people will do tempo or fartlek runs, or you can get on the track and do it there. Think about what kind of speed you wish to run. Convert that into your work outs. If you want to run on the track do 5 or even 10x 1 mile at your projected pace. Take a one lap walk for rest and then repeat. If you understand tempo runs you can do that on the trail or road where you normally run. Doing this one day per week should be enough and you can run a 5K or 10K every other week to stress yourself and see what kind of speed you have. If you are doing nothing but distance work often people will get into a shuffle instead of running. While you are doing your speed work make sure you are running and concentrate on your form.

Answer 2

I was in the same situation after the 1988 San Antonio marathon. With all the miles of endurance trraining behind you, adding some speed work will dramatically lower your shorter distance times.

1. Continue your distance running
2. Substitute 2 days at the track doing 10 x 100s. Run the straights hard but controlled and recover on the turns.
3. Take one day off to rest.

Good Luck