Half marathon training?
I've been running on and off for the past four years (no longer than two or three months "off"). Right now I'm only putting in about 15 miles a week along with a couple of weight training days. I hope to run a half marathon in 11 weeks, much farther than my usual 5k. I know what to expect when training for a 5k, but I'm clueless when it comes to a half. I've read training guides that only take a runner up to 10 miles a week before the race. I would like to run it in 2:10 or less. Would training 24-30 miles a week and weight training get me to this point?
Answers:
What is a fast 5k (3.1 miles) time?
Since you are already an active runner, you ran 5K's, and you run about 15 miles a week, there is no question that you will be able to run a half marathon in 10 weeks. In fact, depending on your running level, running it in 2 hours and 10 minutes (9:55 min/mile pace) is a reasonable goal.The main obstacle in training to run a half marathon is making sure that you can run the full distance without a problem. The means running slower and pacing yourself to run the full distance. Other than that, much of the training for a half marathon is very similar to that of a 5K and your experience will help you out a lot. The training guides that you found on the internet should be very helpful in developing a training schedule. One that I like to use is the one at the Cool Running website (see link below).
You mentioned that the training schedules you read only take a runner up to a long run of 10 miles, one week before the race. That would mean that you will have to add on 3.1 miles more than your previous long run on race day, which should be a bigger leap than on any previous week. Personally, I think that you should go up to at least 12 miles so that adding on only 1.1 mile (to make the half-marathon distance) will not be difficult or strenuous for your body. Further, you should leave a tapering off period so that your body is not fatigued on race day. The Cool Runnings schedule incorporates both ideas in their schedule.
Finally, it is important to run at an easy pace during your long runs while training. Your primary goal is to get there, your secondary goal is your speed. As you probably know from your experience with running 5K that your pace on race day is always significantly faster than during your training because of the adrenaline and anxiety. There is no need to wear yourself out during your training, only to be tired on race day.
Good luck on your training~!
Try this site and ask professonal runners on the message board there.
http://www.fastrunnerz.com
What are those guys who run in the city doing acrobatics called. and how do i become one?
Given that you have run a 5k and have been running for four years I am certain that you can complete a half marathon. Running 30 miles a week is sufficient to get you to the finish line. Using the McMillan Running Calculator, a 2:10 half marathon is equivalent to running a 5K in 28:07. If this is in the ballpark then the only thing you need to doing is adjust your training for the half marathon distance.The most important adaption for running a half marathon in 2:10 is endurance. A secondary adaptation is lactate threshold but that is really less important for half's over two hours. You can adequately acquire the endurance by slowly building up your long run. I would probably do the long run by time instead of by distance. Start with whatever is your current long run or 60 minutes and then slowly increase it over the course of your training until you can comfortably run 2 hours.
For more specific suggestions try the basic half marathon program at RunningTimes. See
http://www.runningtimes.com/rt/articles/...
The above plan is designed for runners who can do 30 miles a week. If this plan is too difficult either adjust the miles down proportionally or try the smart coach at Runnersworld.
http://www.runnersworld.com/channel/0,71...
This is a very nice tool that allows you to input your current ability and how much you want to train and produces a very good customized training program.
Good luck with your training and race!
I want to join track next year?
Robin,Try the plan below. You'll need to gradually build up your long run mileage which will pull up your weekly mileage. You should be able to get there safely in 11 weeks. Best of luck!
- Mike
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