Having just completed the 10k 4 week schedule, with a pb time in a local 10K, I now have a half marathon to look forward to in 4 weeks time. My last half marathon was 90 minutes (a couple of years ago) after 3 or 4 11-13 mile runs over the 2 weeks leading up to the race. I can only train 3 times a week due to time constraints (hence the 10K schedule was great), and have no real problem with going the distance - what I need is a similar schedule to the 10K one but for the half marathon. The half marathon schedule shown on this site is a 10 weeek plan, training at short distances (rarely over 10 miles)and almost every day. How should I train in order to lower my previous time of 90 minutes? Is there a half marathon 4 week schedule?
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Just carry on with your 10K schedule & hope for the best!
You obviously have the aerobic stamina, so if you are looking to do a much better time, I think, given that you only have 4 weeks, then 10 mile long runs, trying to do negative splits, would be the best bet.
Also, use some of your runs to practice pace, so that you don't set off too fast, and bomb out. On race day, *really* concentrate on holding a bit back in the first 5 miles, then you should have enough left for a faster finish.
Good luck!
(Although I admit Big Tim is a much faster, much more experienced runner than I will ever be, so his advice is probably well worth listening to!)
I'd also make sure you do a tempo run of about 5-6 miles during the week just to get some faster stuff in. The third session should probably be a longish run, say 8 miles, and you could make it a fartlek-type run with some fast bursts in the middle, after a long warm-up and a good cool-down afterwards.
As this is a half marathon, which I have registered for in march, would the same training be sufice until I get home for my long runs? I do about 40 miles a week when I`m at home to try to make up. Should I be trying to make up?
I have never tried radio play on MP3 but I shall. Thanks for the good advice.
An experienced runner colleague suggested that I should get a Heart Rate Monitor to train more effectively. Can anyone point me in the direction of any articles/threads/advice for using one?
I'm off to google for plays on mp3...
I have just entered the paris half marathon. My pB for a half is 1:53, so hoping to go sub 1:50 for the paris half.
Is anybody doing the paris half? (5/3/06)
Would anyone suggest any warm up races prior to that? or just training?
ok so there is no such thing as a 4 week half marathon schedule but is there an 8 week one?
I generally run about 10k as part of triathlon training so just looking to build up the distance but am also very unfit at the mo (relatively speaking). not too worried about finish time as just trying to kick start pre-season training but somewhere around 1.40-50 would be nice...
I really struggle to understand some of these training schedules sometimes. I ran a marathon at the end of September, and while I can appreciate that the optimum training regime for the marathon has 3-4 runs a week, I ended up with shin splints and ended up doing one long run a week. And got round comfortably, I should add.
But for a decent half marathon (say 1:40), I really fail to see why 40 miles per week is required; in fact, I would suggest that it's somewhat unhelpful, potentially encouraging people to overtrain and cause longer-term injury. Personally, I'm fairly certain that a decent time can come from doing 20-25 miles a week - 3 runs of 4, 7 and 9-13 miles for intervals, 'limit' and long runs; and feel that the black and white approach to training of 'sub 1:50? you want to run 40 miles a week mate' vs 'you don't have the time to run 40 miles a week? Well, better resign yourself to a 2hr30 half marathon' doesn't do anyone any favours.
I also agree with Nick.
I completed my first half marathon a couple of weeks back having worked from a 20 week training plan for beginners. Even on the heaviest week there was not more than 30 miles.
I came from a very low base of fitness, and missed a lot of the scheduled runs because of other commitments, yet still managed to get in a few seconds under my goal of 2 hours. I'm confident that using the same training plan and completing all the runs I could easily get sub-1:50.
One thing I have found really useful though was the heart-rate monitor which also tracked my pace/speed. This allowed me to keep track of how my body was coping on training runs (like when you 'feel' really tired yet your HR is normal - you can confidently keep pushing yourself), and also kept track of my goal pace.
After getting back in to running, with a past of ultra-distance et al (20 years ago) I started to get in reasonable times of 9 minute miles with a training distance of 30-40 miles, but suffered a setback last September with a ripped calf muscle. To cut a long story short I now wear orthotics (short leg issue that led to calf problems), and just getting the mileage in and now running for an hour and still feeling good for it.
2 questions, as my memory has faded to remember from when I can run:
1. I noticed towards the end of the first hour that I felt like I was running quite nicely and appeared to be quicker, is that my mind playing tricks, and if not then would I expect to run a half quicker as it progressed.
2. Current strategy is to get long slow runs in and get a race under my belt. Any problems anyone would identify with that sort of strategy.
TIA.
Pete
I was aiming to get a sub-1.50 (would have been happy with 1:49:59!) and used this schedule to train for it. Am happy to say I completed a my Half Marathon on Sunday in 1:47:48!
I had a base of running a comfortable 55min 10k so had a bit of work to do. It was quite a demanding to stay on programme and life/work ment I had to drop or rearrange some runs - but I don't think I would have got close without it (let alone 2mins under!).
Many thanks
I think agree with some other posters here -- this is an unecessarily intense schedule . Many can easily manage under 1:50 on a much lighter schedule of 3 runs per week and maybe 25/30 miles.. a speed run, a tempo run and a long run. It is better if you have a good level of fitness to begin with however. I cross train 3/4 times a week as well. Fair enough if you're trying to get a much lower time that 1:50.... but otherwise,this is not necessary in my opinion.