Emergency half marathon plan (run-walk)

Dear all,

Would be grateful for some advice.

Back in February I signed up for the Royal Parks Half Marathon, and did the whole minute walk/ minute run thing until I could run for an hour and a half without a break.

I then ran my first 10k race, got sciatica, and was off for eight weeks.  I've maintained my fitness as much as possible, and my chiropractor has cleared me to jog.  My cardio strength is still good, and I can walk/ cycle with no problem.  I can now run (fairly easily) for 15 minutes in a go, but have niggles in my knee and achilles.  I'm continuing to do all my exercises/ stretches to strengthen my glutes, hamstrings, lower back, core, calves - all over the place really. 

My half is a charity place - so quitting is not an option.  I'm planning to walk the first five miles, but want to jog the final eight.

Does anyone have any links to an emergency training plan that will get me round slowly but with dignity?

There are training plans available for 8 weeks but you should make sure that you have the sign off from the doctor to build it up.

Thanks Emmy.

The chiropractor I've been working with since the injury is pretty clear I should be able to get round.  I've got another appointment with him on Saturday.  The back is stable enough now that the jogging is loosening it up, but that wouldn't have been the case before.  This morning I was able to run for 20 minutes in one go before the chuntering in my hamstring was loud enough that I decided to walk again, but I was still able to chalk up 5km in 40 minutes by running and walking.  I've found a Runner's World plan for eight weeks that I'm now following to the letter, with buckets of stretches and exercises afterwards.  I think I just need to be very vigilant to any signs of open revolt from my body, and force myself to walk as and when I need to. I'll let you know how I get on.

Is it one you could walk all of the route?  I got injured before Dublin marathon a couple of years ago, kept myself fit until 8 weeks before then trained to walk it...and succeeded!

Ortherwise, probably best to do  walk /run from the start with a high walk to run  ratio, rather than walk the first half -ish then try to jog the second half....kinder on the body to run/ walk from the beginning.

I agree with Sarah - better to plan a run/walk strategy from the start, given you're still recovering (and sympathies - I had three weeks off with piriformis syndrome just before my first marathon). Probably best to try a run/walk strategy in your training as well. At least it's a nice flat course. Good luck!

Thanks chaps.  I think the hardest thing here is me coming to terms with the fact I have been quite badly broken.  I didn't want to run/ walk it like that, but I can see I'm going to have to.  I've signed up to a marathon in April.  My mission now is to do the run/ walk training and lay the groundwork for a jogged, injury free marathon.