Key Sessions For A Faster Half Marathon | TRC PODCAST

Thinking about training for a half marathon? This week on the podcast Andy, Sarah and Rick discuss key sessions to get you a faster half marathon.
The Running Channel Podcast tackles one big topic each episode, amongst helpful tips and light-hearted chat on the latest news in the running world. Hosted by Sarah Hartley (amateur runner) and Andy Baddeley (former pro runner), the TRC Podcast is friendly, jargon-free, and the perfect accompaniment to your runs.
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What would you like us to discuss on the podcast? Let us know in the comments or email us at: [e-mail]
What's in this video?:
00:00 Key sessions for a faster half marathon
18:01 News story
27:09 Listener questions
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[@obscurity7]

I'm slightly north of Andy's age, and when I won tickets from a radio station to see Bon Jovi in concert, my father said, "Oh! That's one of those heavy brass bands!" Heavy metal, dad. " . . . brass is a metal."

[@vento2175]

i started running again after corona in january with a wonderfull 7:30min/km completely exhausted. My wife joked i couldn't run a marathon and since i like watching your chanel i downloaded your 16 week plan at the end of january and started in the middle since the marathon is in April. Today ran the last half marathon in the plan in 1:57:31 and still had some in the tank to go even faster or basically go on cruising this speed even to the full distance. Just wanted to say thank you for the free and wonderful plan and all the infos. :)

[@LifeBeautifulMess]

I've been on a treadmill for years but switched to outside this summer and ran first 10K race last week and gearing up for a 10 mile race next month with a goal of half marathon in May. Love this channel and all the advice!

[@davidfisherbarham6215]

I think Kipchoge's mantra 'no human is limited' is meant as a mindset, not as a physical reality; this is important because we should not be limited by our failures, eg I didn't run under 90 mintes, but I could in the future if I keep going. It is always positive. I think a positive mindset is so important to him.

[@jhmrem]

PBs can be stage-of-life specific. As a middle-aged person, I have PBs for this part of life and I don't pay attention to my PBs from when I was younger.

[@steve24550]

There's something very, very English about this channel, and I mean that as a sincere compliment.

[@paulcadogan4940]

Well done Rick! 26.44 is such an achievement! I have only done that time a handful of times and that's without major surgery. Well done mate

[@mhawang8204]

The friendly ribbing in this episode is so funny 😂 Love the new format of topic of the show > news > answering questions. I always learn something new and gain motivation from your videos. I’m running my first half marathon at the end of May, so this is really helpful. Thanks!

[@saradevos83]

Good podcast. Could you speak with runners who are overweight and still run semi- or marathons? I have done 3 semi-marathons in the last 7 months. I often am the biggest runner. I find running plans very difficult to follow as I weight 100kg. I wish I could find better material.

[@saras4507]

Perfect timing, 6 weeks until my first ever half marathon

[@runningchannel]

Good luck Sara! Which one are you doing?

[@saras4507]

@@runningchannel Weston super half (Weston super mare)

[@Jake-fd1oj]

Good luck!!!

[@nickbell6435]

I smashed my HM PB by 9:57 (didn't realise I was so close or would have pushed a bit more to break it by 10min!) while marathon training - I was doing 70-80km a week made up of 2x 10km easy runs, 1x 10km threshold run, 1x10km km intervals run (hard sessions with a km or 2 warm up and cool down before) and 1x long run of 25-30km at easy pace, 2 rest days. I got so comfortable with running HM distance and so comfortable running at threshold that I was able to do a really good HM, even without any specific training at HM target pace.

[@barnes23e3]

I did first half on Sunday and it was so wet and muddy that I slipped at 16k and the found out I fractured my foot. I wanted a 1.45 but did a 1.55 instead. Can't wait for my next one now.

[@runningchannel]

Oh no! We hope you’re recovery is going well and you are back out on the roads soon 💪

[@Stevenc1984]

Ouch... Well done on getting to the finish!

[@gm2407]

Take your time on letting that fracture heal. Coming back to early can risk repeated injuries. Good luck on your next one.

[@saradevos83]

Were you at the Hampton Court semi-marathon? I ran there until 14th km and then had to stop as the mud was so bad. I wish you a "speedy" recovery.

[@barnes23e3]

@Sara De Vos yes it was last Sunday. Was way to muddy and should have been called off.

[@paulbassinder72]

Loved all the topics. I did the Great North Run about 15 years ago and would like to build up to that once more. I'm currently working on my 5k (aiming for under 25 min this year - currently 26:51) and want to run a 10k later in the year. I love Sarah's "run the mile you're in." It has helped with pacing and getting through each km of my Parkruns. Keep up the great work @TheRunningChannel

[@aqasanu1992]

Hello, last September I bought a pair of Vapourflys,. My regular shoes are Brooks. When I 'race' the vapourflys create a different experience. They aren't entirely stable, they feel different, however the energy return is real. I'm starting to learn to trust them (pushing harder eariler in the 'race') and I don't 'run' out of energy, my legs aren't burning even though I'm running faster.

[@Ozzy1984_]

I really liked the first question. My son is a passionate runner m, but also good at football. I’m trying to convince him to keep playing football for the next couple of seasons (at least) but he’s adamant he wants to focus on running and nothing else. Every time he misses a training session, or a XC race, he’s really upset.

[@gggibson3058]

Love you guys!!! Entertaining with awesome information❤

[@mitchellatkins9701]

love the fun you guys have, yet laced with a few nuggets of wisdom. I will try the threshold run at 2kms at 10k & 1/2m pace under and overs for 12kms. cheers

[@winklertribe5268]

THANK YOU FOR KEEPING IT REAL!! I loved this episode because I could totally relate to running in real life !

[@julietwistguernsey]

Love this podcast - I laugh out loud whilst walking to work! Great format, informative and entertaining - enjoy watching it too.

[@davidjuson5608]

Educational and fun. Thank you. Could have done with this show a dozen weeks back: I completed my third, and fastest, half-marathon yesterday. I now have five or six weeks before I start training for my third marathon. I'll soon be poking through your archives in earnest. In the nicest possible way.

[@dawnwoodward2228]

Did my first half on Sunday. Still buzzing ❤. I love This channel 👌

[@denho8944]

Thank You for making the podcast

[@wisemansibanda4509]

Awesome show guys, keep up the good work. Love listening to it.

[@runningchannel]

Thanks!

[@stevewilliams6191]

A great watch as usual guys 👍

[@liamroche1473]

Even more fun than usual!

[@runningchannel]

Great Liam!! 😁

[@simonmattock2880]

Hey RC, just chiming in with this pod. This weekend I finished my first half in Berlin. I hadn’t run for any time since school over 40 years ago (yes I’m that old). Back in the U.K. I moved to Cornwall and decided get fitter. Using the RC episodes I’ve follows avidly. When I saw Anna run Berlin marathon that set my goal to get to the Berlin 2023 and complete the half. A year of hard work paid off. Having never run in even a group before being part of a huge number was a little intimidating but exciting at the same time. Well I finished it (goal number 1) three minutes under my target time of 2hrs (goal 2; see I watch the episode about setting more than one goal). It was easier than I thought, I guess all the hard work and correct prep allowed me to actually ‘enjoy’ it. The Berlin event was amazing. I’m so pleased and just wanted to say the channel and running has changed my life so much. One regret: should have done the is years ago. Anyway I saw this latest episode with next year in mind to go under 1.45 and MAYBE do a full marathon sometime. Thank you all for your wonderful channel it has meant everything to this younger-feeling, faster running older fella. ❤

[@arranlinton-smith1145]

What's wrong with sailing? In my misspent youth, I won 2 national championships and only found running at the age of 63. I am now chasing down a Boston Marathon qualifying time and I am only 4min of the BQT.

[@chingyworld]

Run my first half marathon in January… currently just working to keep the fitness up and get comfortable with the distance. pace is not so much a concern. I am running an average of 2:18 for the half. This is great advice for when I start to try and improve the pace

[@runningchannel]

You got this!

[@amahlo823]

Did my first half marathon Jan 15 this year. It humbled me. Aimed for 1:40 and got 1:53. Went back to training; racing again April 16 aiming for 1:37.

[@amahlo823]

Got 1:34:24. Happiness.

[@ismaelsaenz3914]

Once again, the running channel smashes it out of the park!!🎉 Ran a 20 mile long run this monday in 2:50:48 in 79 degree heat in preparation for the summer.

[@runningchannel]

Good stuff!

[@ismaelsaenz3914]

@The Running Channel Thank you. i am trying my best. Love what you guys are doing with podcast stuff. Say hi to Andy and Sarah for me.

[@manuelap261]

Really enjoy The Running Channel, thanks!

[@runningchannel]

Glad you enjoy it!

[@nickgayle8032]

Great episode as always. Which marathon is Andy running?

[@gm2407]

@27:40 regarding focusing on one sport when still an adolescent. I have heard it proposed that players in specific sports who get lots of injuries get them because they have focused to early on one sport and competed solely in that before completing development. Thus giving to much pressure on certain types of movements rather than a broader range of movements that doing other things would have result in. Joint, muscle and bone injuries.

[@gjom128]

Hi great topic! I actually ran my very first HM last sunday. My A-goal was a sub 90 min and I managed to do it in 1:29! I used the garmin coach HM program with coach Greg. The confidence meter on the plan really helped me to believe that I could do it. However, the fastest time the plan supported was 1:32 , so the tips given in this podcast and other video's of TRC will really come in handy for the next one! Tysm!! 😊

[@Gerlfcbobby]

where is that feature

[@Ozzy1984_]

That’s a ridiculous first HM time. You’re obviously a serious runner to achieve that. Congratulations. My goal is sub 1:40 and I run approx 50k a week.

[@gjom128]

@@Gerlfcbobby It's a feature on your garmin watch. The confidence meter is usually somewhere on the right of the screen next to the photo of your coach.

[@gjom128]

@@Ozzy1984_ Tysm! I started running more regulary (2-3 times a week) for 6 months now and it's been going really well! Good luck with your 1:40, I'm sure you can do it!

[@pquirk99]

I just did an HM after 16 weeks of training with coach Greg. As someone in his 70s, my target was originally 2:15:00, but halfway through the confidence factor was in the purple, so I adjusted to a 2:10:00 goal. A week before the race, the confidence was at max, so I used that to assure me that I could run faster than goal pace on the day. I managed 2:01:58 and have another HM two weeks later. It's a less hilly course, and with the lessons I learned in the first one, I may break 2:00:00. I recommend coach Greg's training.

[@kylemauldin1425]

Great episode today and Thanks for the motivation. The winter "off season" is over and I am slow to get going and rewarding myself for just getting out the door.... LoL

[@runningchannel]

The hardest part is getting out of the door :)

[@alexanders4911]

Still winter in Sweden 😂

[@84derbycounty]

Great podcast as always. Just wanted to ask where are your running mugs from I love them. Also I ran my third 10k last Sunday beating my last 10k of 54:07 and finishing in a time of 47:17. Finishing 287th out of 1418 runners

[@bustatank1958]

Well, what can I say. Another very enjoyable podcast. Liking these folks.

[@runningchannel]

Thank you very much :)

[@alexanders4911]

Only liking? 🤔 Try loving 🥰 love from Sweden ❤

[@scottjowett238]

you're talking about threshold runs and all these different terms, how do I find out what is a threshold run?

[@douglasferreirafernandes3948]

Ran my first ever half marathon in February at 1:38 after 4 weeks of training and in March ran another one at 1:31, my goal is to get 1:24 to be able to enter NY Marathon next year.

[@mv9044]

Awesome pod. I'm gunning for a new PB for HM this June w/ target time of 1:55. I cannot imagine running that now, but I'm betting on myself.

[@runningchannel]

You can do it! Which HM are you running?

[@mv9044]

@@runningchannel I'm from manila, so doing one of the local ones which start at 3am...yes, 3am.

[@edwardsouthan4057]

I'm a big fan of a weekly long threshold. Either 1 hour at just over 1/2 marathon pace or back to back 5 k at just under 5 k pace with a walking recovery in-between the set. Really gives me the confidence that I can do the distance on the day

[@duckzrulezswe2354]

My current favorite treshold workout is 3 x 30 minutes at about 10-15sec faster than hm pace. It's hard and u gotta make sure to recover properly afterwards but its amazing:)

[@jon735]

Love this podcast. Broke two of my 2023 ambitions already with a sub 50 10k and sub 25 5k in training. Any recommendations for online running coach / plans? I am limited in time with a new baby so really want to maximize my training in the time I’ve got.

[@debrascott8775]

I'm a big fan of Hal Higdon plans. They are free and he has plans for limited time available.

[@cezzadenning91]

I thought we may have had a mention for the first runners picked for the GB team for the world championships in the news.

[@owenspottiswoode5936]

The perfect thing to listen to while recovering from the Brighton 10k earlier today - I was looking out for you, Sarah, as I think you said in a previous episode you were also running it, but you were probably just a blur! I also feel quite keenly the point that you made about enjoying PBs: I'm new enough to running that my times are still improving, but I'm conscious that as someone who is now the wrong side of 35 that can't last for ever, and I worry about how I'll keep myself motivated once those PBs are no longer achievable.

[@Stevenc1984]

Tim Grose did a KZbin video looking at how many years you can improve running. He seemed to suggest the average is around 7 years. A good friend of his Steve Winder is one of the top M50s in the country. Steve recently beat his half marathon PB previously set in 1992 with a time of 1:13:27 coming 4th at Hampton Court HM.

[@owenspottiswoode5936]

@@Stevenc1984 thanks, that's both interesting and reassuring!

[@rickbowker]

How about looking into the Norwegian Marius Bakken training method?

[@DJ-wu9yi]

“I’ve got LSD.” has to be the most abrupt transitional phrase I’ve heard used in a podcast 😂😂😂

[@runningchannel]

😂

[@alexanders4911]

15:45: actually its the other way around from my experience n what i have read, the plated shoes "save" your legs. If that translates to fewer injuries...well the jury is still out there .. while i am having my Cuban cigar

[@maryrosecarman3902]

I did a Body Pump class some years ago and well remember the pain when sitting down. Also when my cat got on my knee each paw step was "ow, ow, ow".

[@runningchannel]

It can be brutal sometimes Mary 😅

[@mikew6840]

We unfortunately all have genetic and consequent biomechanics setting our absolute running limits - even Kipchoge! (Comrades legend Bruce Fordyce always says he chose his parents correctly 😂). It’s nonetheless a great adventure to find and really test where our own limits are. Amazing and encouraging to see some of those seemingly unlikely journeys documented on KZbin!

[@ugmike]

I started running regularly in June last year, mainly to lose weight (have lost 22kg). I’ve gone from a 34 min park run to now at 21. I’m now training toward two half marathons this year: one in June and one in October. My original aim (when I entered in October last year, parkrun pb was then 26) was to get sub 1:45 by October this year, with a stretch target of 1:40. I’m now in the fortunate position of my Garmin training plan being extremely confident that I can beat 1:40 in June (of course, whether I can actually do it remains to be seen!). So my question is, how should someone go about setting targets or goals that are realistic but achievable? This kind of goes back to one of the things you discussed: how can we understand our personal genetic “best possible” and how long it might take to get there? How much of an improvement on current times/pace is possible in a certain amount of time? I’m struggling to find good advice on this…

[@jordibonet1761]

Based on what the times you've given it sounds like you're simular to me. I went from 30 min 5km to sub 20 in 1 year. 6 months later I ran 39 for 10km and 1 hour 28 for the half. That was a month ago. I don't think I will ever break any records and obviously I will reach my limit at some point. Maybe for people like us sub 30 for the 10km sub 65 for the half and sub 2h20 for the full marathon will be the furthest we can go. That would involve 160kms per week and all the other 1%ers though. Ultimately, that limit depends on your genetics. The important thing is to enjoy the process as there will always be someone faster than you (unless you're Kipchoge). Happy running mate 😊

[@jordibonet1761]

Regarding setting goals I think you will know more or less what you are capable of and at what rate you personally improve. Just be ambitious but not crazy and don't beat yourself up if it doesn't happen. I had two failed sub 40 attempts for the 10km before I got it.

[@alexanders4911]

U have a talent for running. Im not kidding. Skys the limit for u but i wud not be surprised if u can run 17-18 min park runs within a year

[@CalmingAnxiety]

Can you Guys give me your best tips for coping with a constant achillies inflamation. Yes, I ice it, take time off and have lost a few stone. Stats are Male, 58, 77kg now. I have the Kiprun shoes (thanks for that tip). Stretch lots and eat a strict keto.

[@ninjashoyo9086]

When building up to a half marathon distance as a beginner, since I don’t really have “long runs” yet, do I run them all in an easy pace?

[@ninjashoyo9086]

I expect to finish my first half marathon training on June 30… I do 3 runs per week (4 if I have interval sessions), mostly easy runs of building up to that distance. However, my first half marathon race is still in November. What can / should I do in the remaining 4 months?

[@mikegragasin]

Hi most of the content for running are really for people who are sub 2 hour or near a sub 2 hour half marathon. I guess I just want to know if there are any additional considerations for people who run 3 to 4 hour half marathons or should we just go to training for sub 2 hour half marathons and we eventually get there?

[@joegugg4129]

2 times a week I give it a jolly good go for 40 minutes if I run too much long distances I end up with shin splints

[@MrBoulderhead]

Sarah, did you come to this podcast filming dressed as Andy? Rick got flack for his clothes but no one mentioned you two matching???

[@jemmasykes1909]

Another great podcast, I can't find a HM training plan on your website, am I missing it or do you not do one? I have a half in 7 weeks and I'm working on building mileage, but not really following a plan

[@runningchannel]

Not yet! But will hopefully have something soon.

[@damionbrooks2952]

A sub 1:30 half. God dang!! Now I kind of want to go for it

[@CliveWalker]

Great tips, thanks! But I'm struggling to see how I can keep to 80/20 guideline if I am running intervals and threshold pace sessions. Any comment on this?

[@jlwing8360]

I think it’s a question of volume - run enough km and you can fit intervals and threshold into the 20%

[@paulbyrne2016]

I just did my 4th half, aged 61, I was 6 seconds off my PB for this course, do you think it's possible for me to get quicker🤔

[@Stevenc1984]

Surely if you're running on a drug the one you should go for is speed. This one came out a little late for me, I hit my half PB last weekend 😊

[@runningchannel]

Congrats on the PB!

[@alexanders4911]

What is threshold pace for a great looking Swedish male 45 min 10 k runner?

[@RyanSmith-hf7gc]

Yes please to Rick doing the pole vault

[@geraner]

Did Sarah just upgraded from an Garmin Epix 2 to the new Garmin Forerunner 965? 🙂

[@runningchannel]

Yes she did well spotted!!

[@alexanders4911]

Why did Andy go to Cambridge instead of Oxford? My father went to Oxford. The place where bannister made history. Iffley road.

[@evariation1]

ok can we please get a mini youtube series where andy does doctor supervised epo use and time trial comparisons

[@DavidC-rt3or]

Ask Lance Armstrong that question. For Andy, having swimming and running backgrounds ever considered triathlon?

[@alexanders4911]

Run the mile u are in is great but im happy to focus on a step at a time. 😅

[@severiner7168]

I mean I would like to see Rick to a pole vault challenge but I think the man has gone through enough.

[@sandywatson3568]

I enjoyed this immensely ! I have very similar goals to Sarah. Despite the age (65 this year) and gender difference. Could you do a bit on older runners and goal setting? Perhaps I could even challenge Sarah to enhance the possibility of us both hitting the Sub 20 5k and sub 1:30 21k.

[@philipatkins5696]

If you are interested in the human side of doping I casn recomend "Racing Through the Dark: The Rise and Fall of David Millar" As he is very frank about his expereince of doping as a proffesioanl cyclist

[@rachelwilkosz]

Does being short / short legs affect speed? I’ve been running for 2 years. On average 6x per week, 120 miles per month. 80/20 effort… and I just can’t get fast! I’m 158cm tall with a short leg ratio. Im not trying to make an excuse, I just wonder if I should manage my expectations of being a fast runner. What’s the ideal height? Is there one!?

[@livewire1957239]

That's a lot of runs per week! And if all of that adds up to "just" 30 miles per week, you might want to consider doing fewer runs, but make some longer. Like Andy said he was doing half marathons in training for 800m sprint, there might be some adaptations that are useful for fast running that your body only makes when you run long and slow(er). And of course do the threshold intervals / steady state runs to improve your lactate threshold as discussed in the video. Doing fewer runs gives you more rest days so your body actually has a chance to recover and make the adaptions that your training is meant to stimulate. More isn't necessarily better when it comes to training: don't underestimate the importance of recovery!

[@saintsaens21]

The female winner of the 2004 olympic marathon Mizuki Noguchi is 1m50 with short legs...the best female sprinter of all time Fraser Price is 1m57.

[@ianjones9322]

I keep being told that pain is just weakness leaving the body

[@Magnus.Anderlund]

I think Andy should take up the challange of UTMB...

[@runningchannel]

We totally agree.

[@alertbri]

Chunky! Bit rude 😂

[@runningchannel]

😂😂

[@hairyairey]

Drugs in cycling (and probably other sports) is a huge problem. When a certain cheating Texan was uncovered pretty much all the rest of the top finishers for those events had also doped. So they didn't even award a win to anyone. On a personal level I once met one of those riders and cycled with him in training (basically caught him on the road at about 30mph for a mile or so!). I doubt I could have said anything then that would have helped.

[@wasatchwizard4770]

Sounds like Sarah trained her dog well 😂

[@leeroyjeankins7781]

I think that the whole doping this is that the athletes go from wanting to race at a high level to wanting to win. And to win you are willing to cheat.

[@jamesroberts2147]

Do you think kids under 16 shouldn't train in carbon shoes, I don't let my 12 year old, do sessions in them because I feel his body still developing, but I see most kids wearing them.

[@vegannature]

I don't (scientifically) know about the shoes, but the human body generally needs the first 12 years to develop the correct running form. So I agree with you that your kid is still developing. As a mom myself, I wouldn't let my kid run in "instable" shoes, as the hips, knees and ankles are too instable in itself to compensate the instability of the shoe.

[@GTE_Channel]

​@@vegannature I agree on the unstable part. I do not see any issues in the carbon aspect of th shoes. It's just a shoe with high energy return. I would rather let my kids run in more minimalist shoes, to let all the necessary muscles strengthen. So it will help them long term.

[@IainJUK70]

maybe a bit off topic but watch is Sarah wearing this this? It looks huge on her wrist.

[@Alecmcq]

Did he say 8 miles at threshold??? Not for everyone I fancy! 😂😂😂

[@accidentalactivist9633]

I'm sure it you did enough LSD you'd certainly believe you'd run a sub 2 hour marathon, in fact you'd have flown it . . . so I'm told.

[@vchurchill2006]

next podcast on LSD please

[@thejeffinvade]

One hour threshold run in training is way too much.

[@gm2407]

So is Andy training for a half marathon? Or even a marathon now?

[@runningchannel]

A marathon! 😁😁 which one should he take on?

[@gm2407]

@@runningchannel As long as he has enough time to build up an effective training schedule. Maybe next year's London, no rush if he has just started on the longest distance training and it is his first 1 full year seems fair.

[@ShaunOGX]

awesome podcast as usual guys but you should not be encouraging runners to take LSD - that stuff is do-it-yourself brain surgery ...

[@AnthonyMcqueen1987]

Whether we like it or not we all slow down with time no amount of training will bring us back to our glory days.

[@angelmatos9143]

Like in every other sport, not much

[@cathywiser6911]

LSD can revisit you 20 or 30 yrs later in a way and moment one wouldn't want..... not worth it