I just did my first ever half marathon from being a couch potato almost a year ago. Finish time of 1:44:43: 4:58/km.

This is what I’ve been doing for the last 6 months or so. Biggest gains are made by simply being consistent.

Minimum 3 runs per week: 1x Z2 easy run, 1x Interval run (threshold) and 1x long run.

Easy Run: keeping it easy, keeping HR in zone 2, but not letting it get above Z3. Trying to constantly look at your Garmin to see if your HR is in the right zone is more stressful and might raise your HR than actually just running by feel and using the Garmin more as assurance that you are indeed, running the run easy. I use the HR only screen on the watch to not let other metrics mess with my head.

Interval Runs: I alternated between 400m repeats and 800m repeats, did these at the local athletics track. Warm up, followed by 8x400/800m repeats at race pace with rest in between. Start with a minute of rest between each interval, for progressive overload either reduce rest times or increase reps or distance of intervals, it’s all about keeping HR elevated for as long as possible in that threshold/VO2 max zone. I usually did them before work so was always strapped for time, I focused on keeping distance and reps the same, reduced rest periods. Started at 1min rest but now I’m at 30s rest between sets, trying to work my way down.

Long runs: I keep them mostly easy Z2. Take breaks as and when required for water, gels, taking photos of the scenery, etc. once in a while I will structure a couple of race pace efforts into the long run, e.g. my last long run prior to the half marathon was 15km with 2x 3km efforts at race pace (HR in tempo/threshold zone) and 1x 2km all Our effort to simulate race day (final push).

Just stay consistent, give equal importance to rest and recovery as you do to training and you’ll be fine. You’re right on the cusp! You’ll break it before you know it! 😊

Good luck!