Half Marathon Training Schedule
Tue, 30/01/2007 - 15:11
Hi guys, really looking forward to heading West for the Connemarathon! 61 days and counting!
Just looking for some advice in relation to stepping up to the half marathon.
I completed a number of 10k's last year, with my time being around the 50 mins mark (I'm still new to this running lark!). I'm now comfortably running 8/9 miles at the weekends, with shorter runs during the week..
So, for the 8 weeks remaining, I was thinking of running:
2 x short runs during the week (5 miles?)
1 x Long run each weekend: First 9 miles for 2 weeks, then 10 miles for 2 weeks, 11 miles, and then finally 12 miles on the last two weekends before the race..
Do you think this is a good strategy, or do you think it might be over-kill?
Thanks for any tips, and hope to see you on 'fools day...
Tue, 30/01/2007 - 15:39
#2
Thanks for the advice Aidan. Particularly wrt taking it easy the weekend beforehand..
The long run at the weekends has two significant hills, somewhat like the half-marathon, so a friend and I were thinking of just incorporating some extra miles onto the end of the run as time goes on..
I must try and produce an altitude profile for our run to see if it really is similar.. I spent some time around recess/Leenane last year, but wasn't paying any attention to the hills!
Tue, 30/01/2007 - 17:28
#3
One other observation: I ran hills last year preparing for the Conn 1/2 and usually ran them toward the end of my runs with the Hell of the West in mind. What I didn't think of doing was to start off on a hill occasionally. The 1/2 starts at Leenane on a pretty tough hill (a mile or so of pretty steep grade). Although I'm struggling with an injury at the moment and can't train, as soon as I can I'm going to run some hills at the beginning of the run rather than at the end. That first hill is pretty tough, so be prepared for it.
All the best with your training!
Wed, 31/01/2007 - 09:04
#4
Hi Dodgy,
Myself and my buddy are also doing the half (it's our first).
Looking at your training plan has really reassured me. We're doing a simillar plan. Two 5.5 mile runs during the week and a long at the weekend. At the moment our long run is 9 miles. We're upping it 0.5 miles every two weeks. The longest we're planning to do before the race is 11miles....I read somewhere here.....possibly Aonghus, said that the last mile or so is downhill, so hopefully that will carry us home.
It's good to hear what others are doing. Very motivating. In fact this site keeps me motivated. :wink:
Wed, 31/01/2007 - 10:51
#5
How's this for professional ?!
Looks like we need to incorprate another hill! :cry:
Wed, 31/01/2007 - 12:53
#6
Hi,
Anybody doing the Dungarvan 10 mile run this Sunday? :)
Wed, 31/01/2007 - 19:15
#7
Hi,
Your basis for a training schedule looks good. The long run is the key one and the hils definitely help build stamina.
Dodgey runner - is that a Bray Head run as a matter of interest? I did that a few times in recent years when training for fulls - including a gut busting Bray to Wicklow run which still brings back memories of the aches and pains. :)
Regards,
Mick
Wed, 31/01/2007 - 21:13
#8
Thanks Mick. It's actually all around the Greystones area, and doesn't go that far towards Bray (turn up to the left at the bottom of the hill about a kilometer after LIDL). You can see it on the map here:
http://irelandbygps.com/treks/Greystones/greystones_map.jpg
Thu, 01/02/2007 - 09:27
#9
Hi Dodgey runner,
That looks like a great run, I did some running around Greystones a couple of years ago in the run up to Dublin and I remember it being a pleasant but tough area to train in.
If you were training for the full, you could run one circuit of it, turn around and run the same circuit the opposite way.....I wonder which way round hurts the most!! :twisted:
Justin
Thu, 01/02/2007 - 10:29
#10
Hi Justin, I'll bear that suggestion in mind in 2008. :D
Just like the half marathon, one step at a time.. :wink:
Sat, 22/05/2010 - 19:38
#11
Hi
I've just signed up for Dingle Half Marathon-I'm wondering is there a training programme that you would recommend. I am not a seasoned runner. Its on the 4th of Sept so I have about 12 weeks to prepare.
Have I set myself too high a challange?
Mon, 02/08/2010 - 13:50
#12
Hi there i'm doing the dingle half marathon now in september and am anxious cause i feeel i havn't trained enough. 3.5 miles twice a week 5 once and 7 once which i'm increasing by a mile each week which leaves me doing 10 the week before the half marathon.. any tips
Tue, 03/08/2010 - 15:53
#13
I think that for your own sake, you need to up the miles quickly. If you are currently doing 7 as the 'long run', then do ten this weekend. But dont get daunted, whatever is your pace, take a bit off 30secs-1min per mile and make sure you go steady but try and hit the ten. Then run 11,12 and 13 over the next few weeks and relax then. What you need is simply the confidence that you can do it, dont worry about speed. you can always drag a bit more out of yourself aon a race day with otyher runners and supporters around but your self confidence will pull you along when you know you can do it. If you are currently running 7 once a week, then it may be a struggle but you can up it to ten quickly. you wont hit any wall, but you may well feel worse than you normally would ....if you have to walk, then do but be sure and get back to running as soon as you can.
Mon, 23/08/2010 - 13:00
#14
Dublin Half Marathon
Hi , I have just completed the 10 mile in Dublin in 98mins 15sec, which was my first proper race apart from Womens mini marathon. I am competing in the half marathon this September, and was wondering if I need to up my game a bit. I run 3times a week, 5 and 9 mile runs, rotating times which I want to finish at, I have averaged 8.25mins per mile on my quick runs, am I better off doing longer runs at a slower pace to carry me or am I doing it all wrong??
Tue, 24/08/2010 - 11:47
#15
Well you are out running and have a 10 mile under your belt, so you are not doing much wrong. The only thing I would say is your current long run is 9 miles, so to get to a half marathon is enarly 50% greater distance, thats a big jump to expect to do on the day. you sjould ideally try to run a little past your target distance when running less than a marathon. I would up my miles (slower) and aim to add 1-2 miles per week, maybe try and hit 14 miles before the race adn then you will be confident of getting there is good shape. Your body would have been used to 9 miles so asking it to do 10 wasnt a big jump, asking it to do 13 would be more significant so just give yourself a helping hand by warning it you will be expecting more over the next few weeks :)
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Dodgey:
I'm not running expert, but I've run a handful of 1/2 marathons and a full marathon, and I've lived to tell the tale. Speaking more from literature that I've reviewed and not from personal experience, I'd say you're on target with long weekend runs, and shorter runs during the week. I'd recommend incorporating hills into every run before Conn -- total uphill time of at least 4 or 5 minutes on each run. Also, I'd recommend against running 12 miles the weekend before the race. Go for your last long run two weeks before the race; thereafter, taper down to an easy 1 or 2 mile jog the day before the race. There's no advantage to running 12 7 days before the race and you might end up with dead legs on race day.
Good luck with your training!