Question: I would like to run a half marathon , (my first), at the end of
Sept. I ran 2 5K races last summer, both times were exactly the same, 25.23
min. I was happy with the time because I thought I would not finish under 30
min.. I started to run for the first time about 3 months prior to the 5K
races. I was in touch with someone knowledgeable who helped me with the
5k's, but I don't have him to help me this time. Basically I run 3-4 miles
5-6 days a week at about 10 min. miles. (I know, not too impressive...) I am
not real concerned with having a great time in the half marathon, although I
don't want to finish last, or even next to last.... I think I would be happy
if I did 9 min. miles, and finished without ever walking. How do I train to
achieve this by the end of Sept? Is this a relialistic goal? Any input would
greatly be appreciated. I was envious of the half marathoners when I ran the
5k's, I wanted to be in the half marathon shirt pick up line at the end of
the race.
Answer:
Sounds to me like you are already ready for a half marathon.Or should
I say more ready for your first half than I was for mine.
When I did my first half my goal was to make it to the finish before the
first full marathoner. I planned to run the first 6.2 miles and then walk
from there to the finish since I was barely ready for a 10k at the time.
The only problem was my IT Band problem made my walking slower than I'd
planned on. I still finished in 2:34 and was happy with that because it was
right before the first full marathoner.
I won't be so crazy with my first full marathon though.I started my 18
week program tonight.
You have very similar times and goals to me :-) I'm running a 1/2 in mid
September.
Currently you're running what? - 20 miles a week. I'm about 25. Our race
time and pace are very similar, my only difference is my distances and days
vary in intensity and one of the 'hard' days is a run longer than the
others. Right now it's 8 miles and by September I'd like to have run 15
miles and have a mileage base of say 30-40 miles per week. All being well
that would have me in shape for 9 minute miles :-)
perhaps you should try something similar, so instead of 3-4 every run, do a
'hard' 3-4, easy 3, fartlek 3 or speed work session (if you think you're
ready for that - be careful), easy 2-3/rest, rest/x-train and then a 'long
run' say 5-6 then another day's rest.
If you scale each week up by no more than 10% in milage and back off the
milage every 4th week or more often if you feel you need it then by late
July you should still ave a good base and a long run approaching the 1/2
distance.
You are well on the way. I suggest doing a little more of a mix.
Pick one day a week for a long run. Right now that might be 5 miles.
Take one day and make that a short run (right now 2-3 miles) and make
that a fast run. You might try to do it in 9.5 pace.
Start stretching out that long run a little at a time until you are
doing at least 10 miles, 15 if you can do it. If you are like me I make
my longest run once every two weeks and fall back a little the other
week. Try not to add more than one mile or 10% in any one week to
prevent injury. Take it easy on the long runs. You will also be
reaching the point that water during your long runs becomes important to
your health; be sure to have some available.
Take it real easy the 10 days before that big race
Train for a sub-2 hour half, with time to spare...i.e. about
a 1:56 - 1:58. This is exactly in your estimate range (9 min.
miles), so you have good pace judgement.
You're going to have to change your running schedule.
There are MANY great training plans on the net and in
books. Try some of the various links listed at my home
page (in my sig) - runner's world, kicksports.com, etc.
and find a good one. Basically you are going to be increasing
one long run a week, some pacework... stuff like that.
You've gotten a wealth of good advice here. Something I found useful
was having a book that covers all aspects of training (for any length of
race) handy. I bought "Road Racing For Serious Runners: Multispeed Training:
5k To Marathon" by Authors Scott Douglas and PETE PFITZINGER.
I read the stuff that pertained to doing the half (which I just recently
did -
and quite successfully, I might add), and followed the training schedule
for it. I did customize the schedule a bit, but for the most part stuck with
what they recommended.
I'm sure all aspects of training help one do the half, but the one that *I*
really latched onto was the weekly (or bi-weekly for some) long run. When
you can reach 1:30 - 2:00 of continuous running, without too much pain,
you know you are ready. As others have said, the importance of carrying
lots of water on long runs can't be stressed enough.
I understand fartlek means 'speed play' and what I'm trying to do once a
week is head out the door for a run at my comfortable 'I can talk ok' pace.
However, from time to time during the run I speed up for sections then drop
back to the easy pace. How long to speed up for? That's where the 'play'
comes in. Pick a tree, sign post or the top of the hill and go for it. I mix
and match, maybe all the uphills fast, a couple of faster 1/2 miles (say at
5k race pace) and a few short bursts of speed. Because there's no specific
target if I'm having a bad day I can forget it and just carry on easily
without feeling I've let myself down somehow as I would if I had gone to a
track and hadn't made my interval targets or whatever. Also those track
sessions people do look hard.
