Training-half marathon - Training

Jinsi Yip

28/07/2003 at 16:08

I've 9 weeks left before a half marathon. How should I adapt the training plan given here to suit the amount of time left (think the plan outlined here is for a 12 week training course).

Is it all right to translate the distance into heart rate since I have no way of knowing the distance I've covered? If yes, what's the rule?

Hilly

28/07/2003 at 20:32

If you are a regular runner already Jinsi Yip, then just pick up the training from the 9 week point. I'm not sure about how you would translate the distance into heart rate, but you could certainly translate it into time on feet.

Jinsi Yip

29/07/2003 at 08:23

Thanks, Hilly. I've been running 4 times a week, about 9km each time but I haven't been doing speedwork at all but i guess i should start this week.

How would you translate the distance to time? I'm not sure what my pace is.

Ultracat

29/07/2003 at 09:35

If you are doing about 9km each time then you are doing really well and have a good base to start at wk 3 or 4 of the training program. Don't worry too much about speedwork if this is your first half.

Next time you do your 9km just time it and from this you will get your running pace in terms of kms or miles. Run at your normal comfortable pace.

Best of luck.

Ronny Flynn

29/03/2004 at 23:09

I ran my first Half using a sub-2:15 schedule and managed 2:2. My second Half was two weeks later and I managed 1:55. I intend to do a third Half at the end of July, but wonder if I need to follow the above schedule for 12 weeks or if there is another way of improving my PB by identifying and building on my weak points. Any advice?

Blisters

03/04/2004 at 23:53

The more miles per week you do, the better you will get, but increase gradually. A weekend long run is vital. A midweek shorter/faster session is a good variation.

I used to think that plodding round was junk mileage, but it ain't. They call it base training...establishing a base from which to develop your performance.

Are you on 20, 30, or more miles per week? Use your chosen figure as a target to get out when its dismal. I do.

Ronny Flynn

04/04/2004 at 19:06

Mileage is 20-25 at the moment, weekly long run is 9-10 miles but was more before the Halfs. Just have to put the mileage in and be glad it's spring. Thanks

Katie Denehy

28/03/2005 at 11:24

I AM RUNNING A 1/2 MARATHON IN 12 WEEKS TIME - I HAVE LOOKED AT YOUR 12 WEEK SCHEDULE BUT NOT SURE WHERE I FIT IN. AT MOMENT I AM DOING A LONG RUN OF 8-9 MILES AT WEEKEND AND THEN BASICALLY PLODDING MIDWEEK. I AM NOT A FAST RUNNER BUT WOULD LIKE TO GET FASTER. I ONLY HAVE ROADS AND BEACHES WHERE I LIVE SO NO TRACKS FOR 600M RUNNING. HOW DO I GET MY PACE TO BE QUICKER. I HAVE DONE 2 1/2 MARATHONS BETWEEN HAVING KIDS BUT MY TIMES HAVE ALWAYS BEEN 2.05,2.10. I WOULD LOVE TO BREAK THE 2 HR MARK AND FEEL I CAN THIS TIME. ANY ADVICE ON HOW I GET MY SPEED UP?

tony faulkner

19/04/2005 at 17:19

I've just finished the London Marathon in 4hrs 40min. I want to do a half marathon in July.Should I start at the beginning of a schedule or can I just ' jump 'in at say week 3/4 of a schedule and rely on fitness gained during my marathon training

Little M.iss Happy

19/04/2005 at 17:33

None of the schedules are set in stone, you need to adapt them to what suits you.

Katie, you don't need a track to run 600m, 800m is half a mile (you can measure that in a cra if necessary and run 3/4 of it). IMHO you need to extend your long run and do some shorter faster runs midweek. The long run will build your endurance and the shorter ones will enable you to up the pace. The two will come together to make you faster over a half (at least that's how it worked for me).

Tony, once you've recovered from the marathon jump in at an appropriate place on the schedule - if you can call a 10 mile run easy at the pace specified and that's what the schedule says to do then join in there (though obviously you'll need a gentle week or two reintroducing your body to the effort).

BigJohnson

19/07/2005 at 08:58

I used the 2-2:15 schedule last year and came in at 2:01:50 at Nottingham. This year i'm using the sub-2hr and at the start to week 5, already a 10k pb, and feel confident of a sub 1:55 half marathon - Nottingham again.

Although, not running 5 times per week, only 3.

No Pain no Gain !!

19/07/2005 at 09:08

I've also jumped in on a training program for the 1/2. I don't follow it religously but use it as a guide. I do 1 session of intervals per week (that is the hard one) one long run and 2-3 other easy 7-8 km's. I've only been running 6 months but am aiming for sub 1.45 1/2marathon. (I'm 37) I was at a physio yesterday and he said I'm doing too much too fast and if I continue I could get injured. (I get tight in my left hamstring during and after a run).After the 1/2 marathon (20th Aug) he suggested I go down to running 3x a week. I'm confused because I feel good and been run +40Kms per week in the last 2 weeks. Also I lost 40Lbs in 6 months :-)

BigJohnson

24/07/2005 at 10:06

10 miles today, Sunday of week 5 training plan. But very please with this weeks training as I got a 7 mile pb of 59:45. Not elite athlete I know, but mighty good going for me.

No Pain no Gain !!

27/07/2005 at 10:33

downer - I've just been to the physio again and he has told me shorten the distance I run in a week now. I am an accident waiting to happen. He has been working on my hamstrings and says they are not developed enough in the 6 months of running to do such mileage in a week. I have been suffering a little lately with tight hs's so this is a warning he seems to say. 1/2 marathon in 3 weeks now and I won't do above a 10 mile run until the race. I thought my development was going a little too fast

BigJohnson

02/08/2005 at 13:06

The start of week #7

Last sunday saw a pb 10mile of 1:25:20, but it was tough. I went out too fast and suffered for it!

This sunday is a 13 miler - should be fun!

forever

12/08/2005 at 09:12

Hi BJ
I noticed you have used one of these schedules before so can I ask you a question? Did you race a 10k the weekend before your last HM race?
I really want to do a 10k race the weekend before the GNR but as it is my first HM I am unsure if it is a good idea so am trying to get as many opinions as possible. The schedule for the sub 2 hr HM recommends full out effort any ideas?

BigJohnson

12/08/2005 at 09:50

Hi
I didn't run the 10K B4 nottingham last year, I just ran a nice & gentle 10K training route. I use the plan as a guide, going out 3 times a week where as the plan calls for 5 times - I just haven't the time to do that.

forever

12/08/2005 at 11:53

Thanks BJ - I suppose I am just going to have to wait till nearer the time and see how my legs are reacting to the stresses that I am putting on them.

BigJohnson

12/08/2005 at 16:51

I went out last Sunday and did a slow (9m mile) 11 miler and it about killed me. Don't understand it, as the previous week I did 10 miles in 1:25 and felt great.

5 miles hills tonight, then 13 miles on Sunday

gluton for punishment - but it's great!

BigJohnson

15/08/2005 at 20:04

completed 13 miles on sunday in 1:56:12. Couple of "nice" hills which slowed me down a wee bit - looking at sub 1:55 for Nottingham!

Here's hoping!