View Full Version : 1/2 marathon
07-06-2009, 10:13 PM
Guys and Gals
I completed my first ever distance run today(10km), and have been baited into running the Birmingham half marathon in october.
For the 10k I was training between 30-45 mins running 2-3 times a week.
I would like some advice if you could on basically raising my training over the coming months and what sort of distances I should be covering and how regularly.
Thanks in advance
08-06-2009, 09:21 AM
The 10% rule is a good one, increase your workrate at 10% each week. Thats an increase in 10%, or a decrease in time over the same distance of 10% each week....helps prevent overtraining.
Remember the training effect - what you do now will give you the benefit from two week's time as the body learns to adjust...
October is no problem!
You need to work around three core runs a week. The first would be speed work, strength endurance, power. Things like hill sprints, down hill sprints, fartlek, intervals, track work. The second would be a pace run, middle distance, at the speed you intend to run the race. The third would be your long slow run, getting the distance and time in and providing the base miles. Anything you do on top of that (allowing for recovery) would just make the whole process easier!
Currently I run 3xweekly on top of the rest of the stuff I do. I generally run a 4.5miler flat out or do hill repeats on my first, a fast 7miler on the second, and a long slow run on my third which has been a 15miler for the last few weeks. From here I am well placed to do a 10k, 1/2marathon or marathon with just a few week's adjustment to training to ensure I'd get a good time...just to give you an idea.
Motivation wise run with friends, MP3 player, get off road for the scenery...don't be afraid of bad weather as it can make it more fun (!)...don't forget to keep hydrated too...
Hope that helps!
08-06-2009, 10:43 AM
I've done quite a few 1/2 and full marathons. My training for 1/2's is 4 runs per week. 3 about 45mins, mon, wed, friday and a long run on a sunday building up to 11 miles two week before the race, then just maintenance runs until 4 days out then nothing until race day. My pace during training depends on how I feel at the time.
works for me and I haven't struggled on the day.
Hope this helps
10-06-2009, 07:46 PM
Gary and Rob,
Thank you both very much for your excellent advise, and I will be taking on board what you have both said.
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