Run on for a long time
May 9, 2014 4:21 PM Subscribe
How can I shave 20 minutes off my half-marathon time in three weeks?
I ran a half-marathon last week and clocked 2 hours, 21 minutes. I'm running another in three weeks and ideally would like to shave 20 minutes off my time. (Though I'd be happy with 10.) I ran much of the race at about a ten minute mile pace; however, I petered out around mile 9 and was crawling the last third which seriously dragged my time down.
What would give me the most bang for my buck given my compressed time frame and particular weaknesses (see above paragraph and below)? Speed work? Long runs? Hills? Strength training?
What about diet?
The course for the next race will be fairly flat but later in the day (and therefore likely hotter) than I prefer.
I'm aware of warnings about overtraining and tapering down close to races though I tend to disregard them. Generally my body does well with muscle building and recovery (I was barely sore the day after the race) but I seem to have trouble building cardiovascular endurance (I'm still huffing and puffing up the subway stairs despite all this running), so I'm inclined to run more often and wary of plans that only having you running a couple times a week.