I'm planning on running a half marathon in September next year and would like some training advice...
By way of background, I've ran this HM twice before 2:30 and 2:20 but had a year off running due to laziness/life getting in the way. I'm now back up to running 4 - 5 miles twice per week and wondering how best to structure my training over the next 12 months to improve my fitness and time.
I'm thinking first step is to build base mileage up again (this shouldn't be too much of a problem as I've done it before). Realistically, I run for fun and fitness rather than competitively so tend to only manage 2 - 3 sessions per week. I'm also prone to ankle injuries if I over train. How long should I spend building mileage?
Next step probably to add some speed work - at what point should I do this?
If I was to break the training down into 3 month chunks (or similar), how should it be structured? Eg 1st chunk increase mileage, 2nd chunk introduce speed work, then what?
I may do other events between now and then but the September half marathon is my main goal. Ideally I would like to break the 2 hour barrier (I'm no speed demon) and have plenty of time to train, just wondering how best to go about it.
I have a similar issue if I'm not careful when I eat/drink before a run. I tend to only run on an empty stomach or at most a breakfast bar otherwise I feel sick. If I drink a glass of water immediately before running it plays havoc with my system. I've recently found sipping water pre run and stopping half an hour before the run helps. If I feel dehydrated I take water with me and sip it occasionally. I also avoid meat day before a long run.
I've spent the past few months training for a half marathon which I completed in 2 hours 22 mins. Not the fastest time in the world but achieved my aim of running all of the way. I'd like to utilise my current fitness base to improve my speed, particularly over the 10k distance. My half marathon training consisted of 10 - 15 miles per week in 2 sessions. Longest run was 12 miles pre race. Whilst I would love to run more than twice a week, I am injury prone (week ankles) and find training more frequently results in months on the bench.
Can anyone suggest a suitable training strategy to increase my speed without getting injured. I was thinking of 1 long run per week (6 - 10 miles varying distance each week) and 1 either fartlek or tempo session (alternating weeks). I haven't previously done any speed work so was wondering what sort of session I should start with and how to build up as my training improves.