Question:Any training hints would be welcomed for a half-marathon in March. Currently,
I am running 5 miles every other day to protect my legs from overuse injuries.
I bike and lift weights on the other days. I ran 8 miles quite easily
recently. My last 5k time was 19 minutes. Should I run 13 miles before the
race? How do I schedule the training with 2 months to go?
Answer:
I can't answer this without knowing whether you want to *race* the h.m.
or simply finish it without caring much about pace. From what you've said,
you should be able to *run* the h.m. now without much problem.
Well, considering the two facts that the HM is in March and
the poster is looking for 'training hints', the deduction is quite
obvious that he is looking for a bit more than to 'simply finish
without caring much about pace', wouldn't you think?
Two key runs need to be introduced in your schedule, IMO.
First, a long, slower run that peaks at somewhere around 12
to 14 miles, about three weeks to a month before the race,
depending on your level. The exact mileage of your longest
training run is not really important - what *is* important is
keeping a regular, solid schedule.
Make the long one 8:00/mile, and try to end this run a little
faster than you started, maybe the last mile or two at 7:30.
This run will help you build the base of endurance you will
need, and help you get used to finishing strong when your
body is tired.
Secondly, long tempos at *slightly* faster than race pace were
the key component of my half marathon training. I highly
recommend them. Start with about 5 or 6 miles, and try to
work it up to 8 miles. These are lung-searing, tough runs that
deserve full recovery the next day, but they will help you a lot
come race time.
Taper well in the final weeks, but keep up the intensity! That
means it's still okay to do those tempos in the last 10 days,
but not for near as long, of course. Because you have dropped
a lot of mileage, they won't seem as punishing and you will
have much more spring in your step. A 6 miler and a 4 miler
at race pace in the last week is okay, in my opinion. Easy runs
for the last few days, maybe some strides the night before to
loosen up.
I have found that one long run per week with 3-4 shorter runs and 1-2 days
rest during a 3-4 month training period to provide a great base for a
healthy and successful half marathon. The long runs build weekly up to 13
miles two weeks before the big day, then taper off to shorter runs. The
short runs are between 2 and 5 miles, some with speed intervals, others with
hill training. For me the most important thing was maintaining the shorter
runs consistently (given other time and schedule constraints), and ensuring
adequate days OFF for rest. Also, it is important not to increase your
weekly mileage by more than 10% each week. Too much increase can lead to
overtraining injuries. There are many good training programs on the web and
in many good bools. The FAQ for this group has some great wisdom as well.
I'd like to second this. Get informed. FWIW, I'm also targeting my first
half-marathon next Spring, and I have found Bob Glover's Competitive
Runner's Handbook to be a godsend - it contains not only a specific
training schedule for the half-marathon, but a lot of related info that
is very helpful (general training 'rules' - mileage, speedwork, etc -
you might want to check
http://www.nyrrc.org/divisions/training/halfmarstrat.html for a glimpse
of it). There are lots of similar books out there. Tap into the wisdom.
There is nothing like the benefit you get from training with informed and
experienced people and also from getting together with others who are "in
the same boat" as yourself.
No. I can't read his mind, only what he wrote. He has implied that
his longest run so far is 8 miles and he asks if he should run 13 miles
before the race. If he can do a 19-min. 5K now, he certainly should be
able to run a "decent" h.m. in March. But without mentioning any pace
goals, I can't offer more.
