Question: i'm doing the glasgow half marathon on the 23rd of aug this year.The
thing is so far I'm only running 4.5 miles 5days a week at 9min/mile pace with
a few intrvals thrown in.I've not ran for a wee while and I'm only 6 weeks into
this session so i'm begining to panic a bit. I've ran maybe a dozen before but
this time I'm quite unfit.
Is there any body out there who could help me get a bit of stucture and
consitancy into my training
I'm writing because I would like to get some advice on running my
first half marathon. My running experience has been doing 3 miles
every Sunday for the past few months. I also cross train on a regular
basis. Being realistic, how long would it take me to be in a position
to run the race without injuring myself? I really want to run a race,
but I want to do it properly. My goal would be to do the race in
January.
Please advise
Answer:
Hal Higdon has a half marathon training guide with week by week schedules
at: http://www.halhigdon.com/afchalf/ - this is for one in San Diego, CA
on August 16th.
Probably nothing new to you, but it would add some structure.
Take a look at http://www.runnersworld.com/ and review Hal Higdon's
Half-marathon novice Training Guide. This will provide some basic
information on what is expected.
Is your goal to finish, or to run to your potential? Since your
weekly mileage is only 3 miles, your first priority is to increase the
amount you are running. You need to quickly get up to 10 miles
a week, stay at that level for 2 - 3 weeks, then continue to incease
10% to 20% per week. Increasing any more will likely result in an
injury and a setback to your training. You need to do one long slow
run per week, with this run gradually increasing in length. Once
your long run becomes 10 or 11 miles and you can do it three
weeks in a row, you should be able to complete the 1/2 marathon.
1.5 years ago I went from regularly running 12 miles per week, with
a long run of 5 to 6 miles, to completing a 1/2 marathon after 6 weeks
of crash training. I increased my long runs on the weekend from 6
to 7 to 8 to 9 to 10 to 9.
The other advice about reading up on suggested training schedules
is also good.
