over the last year have run for half marathons and pretty much take me around the 2 hour time. my last one managed to knock about three minutes off. but I would love to do one in 1 hour 45.

my training is a bit erratic. get out when I can, but generally is. 2 runs mid week 10 to 13k. then a run at weekend 16 to 21k.

how can I improve my half marathon times. not interested in marathons this year.

I think you need to train to run faster. Are all your runs around the same pace? A mix of shorter runs faster than desired pace as well as pace runs and slower long runs may help.

Why not google a schedule for you desired time and add structure to your training

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Start weight: 18 st 4.. Best weight: 14 st 3.. Current Goal: 14st 0lb

thanks Hrun . my runs are generally all at the same pace from start to finish. always paranoid about getting injured if I run faster. would introducing short bursts of speed into my runs help.

Like Hrun said, pace variety. I suggest adding a fourth run, even if an easy one but of no less than 40 minutes.

Yes to bursts. Use one of your shorter runs and after warming up run faster for a couple of lamp posts and then slow for one, repeat...

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Start weight: 18 st 4.. Best weight: 14 st 3.. Current Goal: 14st 0lb

Definitely vary your pace.. If intervals are too big a step at first, try and include faster blocks in your normal runs, first a few minutes, slowly increasing..

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TARGETS
Sub 1.35 HM October 17th
New HM PB before end of 2010
Sub 20.00 5k before end of 2010

did my usual 11k run up on the south downs beachy head area yesterday and tried a minute fast pace then a couple normal pace mixing up the pace as I went. gosh was a lot more tired than usual. but felt very good thanks for all the advice.

also added another steep hill to the end of the run and tried to sprint up it. lots of hills to choose from.

so I guess is all about pace

Sounds like a good workout John.. Hope the legs aren't too sore today. Ideally you would want to incorporate such a session in your training (at least) once a week.

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TARGETS
Sub 1.35 HM October 17th
New HM PB before end of 2010
Sub 20.00 5k before end of 2010

I'd suggest doing some 800's, 1000m's and mile reps in place of one of your midweek runs. It would also be good to build up the long run so that you are running more than 21km at a time.

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Challenge - sub-57:00 Strathaven 10km, thanks to Suggsy

The main sessions we have been using to improve Half Marathon pace have been -

Hill reps, they hurt and everyone hates them but they make you stronger.
1 Mile intervals, our session is usualy 4x1 miles with 3 mins recovery between reps
2 Mile intervals, the session will be 2x2miles with 7 mins between reps.

Just don't forget to warm up and cool down sufficiently!

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www.richardsimkiss.co.uk
'The minimum requirement to achieve something is to believe that it's possible'

Thanks Richard, I forgot about that. For the mile and 2 mile repeats we will usually do a 2.5 mile warmup and warmdown.