Question on Optimal Training for 1/2 Marathon

Hello,

I recently purchased a treadmill (Pacemaster Pro-Elite), which I have found to be an incredible
training machine, and so far extremely pleased with it. Unfortunately, it also let's me know how out
of shape I am because the pace that I am running (slow), my heart rate is too high.. (and it's
accurate).

My Goal: .. I would like to be able to run a 1/2 Marathon at a 7:30 Pace

Stats: I am 44, 154 and have been running for 10 -15 years but not consistently.. 5k's, 10k's etc..
so I'm not new to running My current pace is very slow... 10-13 Pace.. longest run recently has been
approx 7 Miles

Question: Using my Treadmill, maybe with a mixture of running long runs on the weekends, what is the
most efficient way to reach this goal ? Is it, pushing 7:30 intervals on the treadmill ? Is it
pushing my aneorbic threshold (HRM training) for a specific time.... ? There are probably a million
ways to train for this.. but what I am interested in based on the experience and knowledge on this
forum "what would be the quickest most efficient way/program to reach this goal" ?

Thanks

 

My favorite and bread and butter workout is 2x20 minutes at a little slower (10 sec/mile) than 10K
pace with 5 min "jog" between (warm up and cool down as well). This will improve one's speed at
lactate threshold which is the key predictor for endurance performance. One of these a week,
adjusting the pace accordingly. If you do not know what your 10K pace is or do not have a way of
measuring off a course (the TM makes this moot), select a pace that you think you could maintain for
a 10K and go for it. Ideally do this workout over the same course each time and do it out and back
so that you can monitor progress (if you run farther in 20min, you are getting faster AS LONG AS you
can do the return run over the same course in the same amount of time).

If you cannot run a 5K at 7:30 pace, you will not be able to run a half in
7:30. Work your way up and be patient.

"Joe" <[email protected]> wrote in message news:[email protected]...
> Hello,
>
> I recently purchased a treadmill (Pacemaster Pro-Elite), which I have
found
> to be an incredible training machine, and so far extremely pleased with
it.
> Unfortunately, it also let's me know how out of shape I am because the
pace
> that I am running (slow), my heart rate is too high.. (and it's accurate).
>
> My Goal: .. I would like to be able to run a 1/2 Marathon at a 7:30 Pace
>
> Stats: I am 44, 154 and have been running for 10 -15 years but not consistently.. 5k's, 10k's
> etc.. so I'm not new to running My current pace is very slow... 10-13 Pace.. longest run recently
> has been approx 7 Miles
>
> Question: Using my Treadmill, maybe with a mixture of running long runs on the weekends, what is
> the most efficient way to reach this goal ? Is it, pushing 7:30 intervals on the treadmill ? Is it
> pushing my
aneorbic
> threshold (HRM training) for a specific time.... ? There are probably a million ways to train for
> this.. but what I am interested in based on the experience and knowledge on this forum "what would
> be the quickest most efficient way/program to reach this goal" ?
>
> Thanks