My result was 23:17 (7:31/mile)! I cannot remember the last time I was able to run that fast for that long! I don’t even think I could have done this in high school!
So how did I do it? I did not really change my training at all since my last half-marathon. I don’t follow a mileage program or record my training results anymore.
I just keep doing the follow:
- 3 – 5 hours a week of slow aerobic movement. Jogging and walking while keeping my HR in between 55 – 75% 0f my max. I don’t worry about pace or distance, just time on my feet. The only metric I am really concern my with is the 3 – 5 hours a week. Although sometimes I only get in 2 hours. That’s okay with me because sometimes I can get in 4 and 5 hours a week. No worries, all is good!
- I sprint once a week, on Monday. These sprints always very depending on how I feel.
- Sometimes I’ll do 4 – 6 400 meter sprints
- Sometimes I’ll do 6 –8 200 meters
- Sometimes it’s just a few 100 meters
- Sometimes I’ll do Tabata sprints, inside, on the treadmill, when it’s nasty outside.
- A couple of times I did Tabata sprints with Burpees instead of running. These are really tough. I try not to do them so often as they are really tough.
- I do the Primal 5 Essential Exercises (Pull-up, Push-up, Plank, Squat, Shoulder-press) twice a week. I’ll throw a WOW in every so often when I feel bored, or just need a change.
- If I am feeling really sore, or tired, I just skip a workout and rest. For the past two weeks I had to miss most of my running days due to work and family activities. It did not matter very much at all.