half marathon training
Sat, 30/10/2010 - 00:11
hi . Im currently training for a half mara in waterford on dec 10. Thats 6 weeks away, and im currently at the end of week 2 of my training, and im fetting that im not doing enough to be ready for it! I got a programme off the Net, but there are so many, and all different its hard to know wots right! Can anyone advise me ?
i have ran 4 and 5 mile races (8min miles) and some 5 and 10k races (5 min kms) and i had been training a it (20km a week) before i decided to train for the Half. My programme is roughly as follows....
week 1 =16 miles Long run 6 miles
week2 =19 miles Long run = 8 miles
week3 =21 L.R = 10
week 4= 24 L.R = 11
week 5 =26 L.R= 12
week 6=22 L.R =9
week7 =18 L.R = 8
week 8 =7 L.R = Race day
Sorry for it being so long winded, but im worried i wont have enough training done on the day... Thanks for reading
Sat, 30/10/2010 - 21:58
#2
That training schedule looks fine. If you can run 12 miles in training, 13.1 will be no problem - once you get up to about 10 miles, a half-marathon should be possible. Just be careful that you don't over-do it trying to build up to the 12 miles - listen to your body, if you're not comfortable don't risk getting injured by pushing too much. If you do have a setback, your longest run at the end of week 6 instead of week 5 will still leave enough recovery time, and don't do any hard/long runs in the last 7-10 days.
If you do stick to that plan, you should have a great experience for your first half. That's good advice on starting slow - you can always pick up the pace later if you're feeling good and it's great to be able to pass runners in the last few miles!
Sat, 30/10/2010 - 23:43
#3
thanks a lot guys ! great advice and reassurance. :)
Wed, 01/02/2012 - 16:50
#4
how did the half marathon go
Sun, 15/04/2012 - 00:17
#5
it went great ! On a freezing cold day , with a strong wind and driving rain, i ran very strong throughout the race.
1hr48mins was my time. And i really enjoyed it.
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Hi, I'm no expert at all but this year I ran my first half marathon in Achill. Before that the most I had run was 10 miles but on the day the adrenalin really helped. I was panicking too coming up to it. I was probably running three days a week including my long runs. Your training plan sounds fine to me just be consistent with it . One thing that I did do the three or four weeks before was a little bit of hill work. I just picked a route with lots of steep inclines and ran them once a week for 20 mins or so as I knew Achill was very hilly and that really helped. May not be necessary for Waterford. A word of advice, pull back on the first hour of the half. You'll be inclined to sprint it with all the crowds around. I held back a bit on my normal speed and it really stood to me in the second hour. I ended up really enjoying the experience overall and considering I nearly threw up the morning of it it says something. Best of luck with it.