Scottish Half Marathon Ambassador

Some of you may have seen Mandy and I have posted our first video blog on YouTube the other week. It was just a quick message announcing that we are joining the Scottish Half marathon ambassador team this year.

I've ran more half marathons now than I can remember but I've never ran the Scottish Half. I've heard good things about it. A flat, fast course which could potentially allow for a PB.
My current best time for a half marathon is 1:18 and I'd love to better that at the Scottish Half.

The training

My training has started and I've been getting my base mileage up over the past couple of months. Last month I finished with 201 miles done and now it's time to keep that mileage up but to introduce 1/2 marathon specific training in to my weekly plan. This past week I've been in Fuerteventura enjoying some down time but as soon as I get back, the hard work continues. The first aim, lose a bit of the holiday weight. 


Then, a session that has worked for me in the past is a 4,3,2,1 session. I did a similar session as part of my marathon training last year and it worked really well. I start the plan by running 3 miles at my target 1/2 marathon pace and then add a mile each week. An example is 3 + 1, 3 + 2, 3  + 2 + 1 and so on, until I'm doing the full 4,3,2,1 at half marathon pace. If I have ran 3 miles, I get 3 mins jog recovery then start the next rep.

I've approx 15 weeks until the Scottish half so the weeks will look a bit like this:

  • 3 at THMP (Target Half Marathon Pace)
  • 3, 1
  • 3, 2
  • 3, 2, 1
  • 4, 2, 1
  • 4, 3, 1
  • 4, 3, 2
  • 4, 3, 2, 1

That also gives me time to repeat a week if required and also do a couple of weeks of the full 4,3,2,1 session.

On top of this session, I'll also do my usual track session with Edinburgh AC on a Tuesday and then the weekends are all about the long run. 16 miles minimum but probably much further since I'm also training for a 42 mile ultra before I even get to the start line of the Scottish Half!

What is my target for the Scottish Half?

I want to get a PB but I'll maybe wait and see how the sessions go. The main target is to stay injury free. I've a target time in my head but I'll keep that to myself for now. 

I'm really looking forward to sharing my training with you over the coming weeks and I'm happy to answer any questions either via the comments below or on twitter (@scottishrunner). I'd love to hear from you especially if you are running the Scottish Half as well.

Owain Williams

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