half marathon training

workout_ninja

So I signed up for my first half marathon which is in 6 weeks time. I am confident that I can finish it as I have done 13 miles before. However, I only did it once and I was in quite alot of pain by mile 12. I do run alot and I can run 10 miles no problem.

I am also doing insanity on my lunch hour at work. So for 3-4 days a week, I do insanity, then on saturdays and sundays I run, one of those days will be a long run. (I plan to build from 8 miles and go up one mile every week until the race). Is this good training or should I stop insanity and just focus on running?

I want to beat my last time of 2:24 so Im not sure if I should be cross training or running 6 days a week?

rybo

So how much do you run during the week? If your only runs are weekends, then you should bag insanity and get 2-3 runs during the week. It is hard to tell how often you currently run

jason_adams

3 runs a week should be fine. If you're keen on your time, I'd limit Insanity until after the race. If you could do Insanity on your lunches, you could get your runs in too!! Run Less Run Faster is a great book and program. Even though it's a 16 week prep and you have only 6, you could still glean some insight from it, I think. Many of the workouts in the book will take you about an hour as well (they did for me, anyway). For the long runs you'd still need a weekend, likely.

Good luck! :O)

workout_ninja

I run 3 times during the week and do insanity when Im not running. I try to jump on the treadmill straight after but Im too exhausted. I can probably squeeze in one additional run during the week at night. Or I could limit insanity and run more. I know its important to get my long run in every week. I will defo check out that book thanks :bigsmile:

edit: my average run (not long run) is 4.5 - 5 miles

IronPhyllida

If you want to run better/ faster, you need to run more but do short fartlek sessions. Which I hate!!

BrianSharpe

If you want to run better/ faster, you need to run more but do short fartlek sessions. Which I hate!!

:laugh: :laugh: She said fartlek!

On a more serious note I'd probably limit my x-training to more running specific exercises (focusing on hips, glutes & core) and add some speed work if you want to improve on your time.

workout_ninja

If you want to run better/ faster, you need to run more but do short fartlek sessions. Which I hate!!

eurgh! Fartlek! :sad: :sad: it hurts!!!

IronPhyllida

If you want to run better/ faster, you need to run more but do short fartlek sessions. Which I hate!!

eurgh! Fartlek! :sad: :sad: it hurts!!!

I know!!! But it really works.... Plus good way to put in a short workout if you're stuck for time. I'm with you with the hating thing.....

rightoncommander

I have found Insanity to be a great companion to running, but I've not tried to combine them. I do Parkrun 5k runs when I'm doing Insanity, and that's my only run of the week. My times aren't great when I do that, but they improve dramatically afterwards. Based on that, I'd suggest Insanity takes too much out of you to be very helpful when preparing for a specific race, but the fact you've been doing it means you're "primed" for the 13.1 training.

Since you're already running Sat/Sun, add in 3 more weekday runs- let's say Tuesday-Thursday, but definitely rest on Monday with your long run on a Sunday. Get in a couple of long runs in the 14-15 miles range in the next 2 or 3 weeks. It will build your stamina and give you a psychological boost when racing the shorter 13.1 distance. It will also give you chance to practice race-day routines, nutrition etc.

Also, try to vary the distance of your shorter runs while maintaining the same average distance. It will do you good, and frankly it's just more interesting. You can try varying your pace for the same reason (fartlek), but the training effect of this will be small on such a short time scale, and Insanity has probably done a lot of that work already. Just concentrate on putting in some miles.

Most importantly, don't forget to taper! In the last week, your running should be limited to a couple of short runs - 3 or 4 miles should do the trick.

EDIT: I misread your post, I thought your 13-mile run was recent. If you're only running 4 or 5 miles, your plan to build from 8-mile long runs is good, but DON'T FORGET TO TAPER!

Butrovich

All my half marathon training has included 3-4 runs per week. You can add Insanity on the other days since you work different muscle groups. To run faster, make sure one of your running days is a TEMPO or INTERVAL run.