Before you start your plan, you’ll need to get some base miles in over a few months. Ultimately, to improve your 1/2 marathon time, you want to build up your stamina through consistent training.
In the video Coach Sage discusses being able to run 6:51/mile pace, in order to break 1:30 for a 1/2 marathon. However, the strategies discussed in the video are applicable to any goal time.
If your goal is to break 1:30, the good news is that 75 – 80% of your mileage is at 7:50 – 8:10/mile pace.
Although it’s possible to improve your 1/2 marathon time if you’re running 30 miles per week, the best strategy involves slowly increasing your mileage by up to 50% or 50-60 miles per week.
Long & medium runs are at 1 minute over race pace, Tempo runs of 20 minutes in length at 10 – 15 seconds/mile faster than race pace. Among some of the workouts discussed is the “Key Workout” where 6 miles at goal 1/2 marathon (race) pace is completed.
Coach Sage also stresses the importance of progression throughout the plan. Long runs get longer, Tempo runs get longer and the intervals get longer (from 1mile to 2mile).
Other strategies are discussed, including intervals & pacing. Stringing together workouts that get progressively longer and faster is the key.
For more, click through the above video.