What’s the Hidden Weakness Holding Back Your Half Marathon?

Quiz Questions

• 1.
  How much faster could your Half Marathon be?

  • A.
    Take quiz
• 2.
  How many miles/km do you run per week?

  • A.
    Less than 20 miles (32 km)
  • B.
    20-30 miles (32-48 km)
  • C.
    30-40 miles (48-64 km)
  • D.
    40-50 miles (64-80 km)
  • E.
    More than 50 miles (80 km)
• 3.
  Which session usually feels the hardest?

  • A.
    Long run of 90 minutes+
  • B.
    Tempo runs of 20-30 minutes
  • C.
    Long (2-5 minute) intervals
• 4.
  How do you feel in the last 5k of your Half Marathon?

  • A.
    My breathing becomes the main limiter, even if my legs feel okay
  • B.
    My legs feel heavy and the pace slowly slips
  • C.
    Not too bad, but I couldn't go any faster
  • D.
    My legs start to burn and I have to slow down
• 5.
  How much tempo/threshold work do you do per week?

  • A.
    Less than 20 minutes
  • B.
    20-30 minutes
  • C.
    30-40 minutes
  • D.
    40 minutes +
• 6.
  What is your weakest distance relevant to others?

  • A.
    5k
  • B.
    10k
  • C.
    Half marathon
  • D.
    Marathon
  • E.
    N/A (haven't ran any other distances)
• 7.
  How does your goal half marathon pace feel in the first 5–8 km (select 1 or more)?

  • A.
    Uncomfortably hard earlier than it should
  • B.
    Comfortably hard, but I know I can’t hold it forever
  • C.
    Controlled and smooth at first, but effort rises steadily later
  • D.
    Easy until there’s a hill, surge, or pace change
• 8.
  What happens when the pace changes slightly (hill, wind, surge)?

  • A.
    My breathing spikes immediately and takes a long time to recover
  • B.
    I can handle it briefly, but it costs me later in the race
  • C.
    I feel a sharp rise in discomfort that forces me to slow back down
  • D.
    Even small increases feel close to my max effort
• 9.
  How many strides/sprints (15 seconds or less) do you do per week?

  • A.
    None
  • B.
    1-4
  • C.
    5-7
  • D.
    8-11
  • E.
    12+
• 10.
  How often do you do 5k pace sessions?

  • A.
    Never
  • B.
    Once a month
  • C.
    Every other week
  • D.
    Once a week
• 11.
  How consistent have you been over the last 8-12 weeks?

  • A.
    Missed a lot of weeks
  • B.
    Very inconsistent
  • C.
    I have missed a lot of runs
  • D.
    Fairly consistent
  • E.
    Very consistent

Quiz Outcomes

• 1.
  Your Aerobic Capacity is Limiting Your Half Marathon time

  (Watch video above)
• 2.
  Your lactate threshold is limiting your Half Marathon time

  (Watch video above)
• 3.
  Your VO2 Max is limiting your Half Marathon time

  (Watch video above)
• 4.
  Your raw speed is limiting your Half Marathon time

  (Watch video above)