half marathon runners: how much? how often

kirstengeffen
kirstengeffen Posts: 103 Member
edited November 2024 in Fitness and Exercise
Hi fellow runners :)

Just a quick question on how often you run and how many km at a time..

I'm training to run my first HM 1 Nov.. I'm only up to about 10km now.. but I'm running 3 times a week, and they're all pretty close to my further distance... Eg this week was 8km 9 km and 10km..

At what point would you recommend only one long run a week, a hill training session medium distance and a medium run ending with speed training..

I'm just concerned as I have only about 5 weeks to get HM marathon ready from 10km...

Thanks guys

Replies

  • patrikc333
    patrikc333 Posts: 436 Member
    I'm not an expert/fan of training plans, never followed one, if yours is in 5 weeks I'll start to do a longer run in the week end now, increasing a bit every week 12.5, 15, 17, 19 and so on

    when training for my first half, I did 3 x 10k during the week (1 flat and fast, 1 hilly, 1 mixed) and the longer one in the week end - it worked well for me, I built up resistance and the increase was not scary or unmanageble
  • ThickMcRunFast
    ThickMcRunFast Posts: 22,511 Member
    I'd honestly have recommended it a few weeks ago. Not that you won't be able to finish, just that you'd ideally be a little further along in your distance at this point.

    I would up the long runs so that you at least make one 16km run before the half (and ideally not the week before - you want fresh legs for the race).

    If you have a specific time goal, I'd add a 4th easy run to the schedule, but with only 5 weeks left, 3 runs will probably see you through.
  • smileymaxine
    smileymaxine Posts: 275 Member
    5 weeks to go good luck. I made the epic mistake of only doing 6 weeks training for my half but was running 5 days a week
    5km , 10km , 5km rest 5km then long runs which started at 12 and went up to 18km
    With such a short time I wouldn't say push any sprits or intervals but you really need the long runs ! Even just to practice fueling and getting your body used too running for so long.
    I'm not an expert but don't think pushing yourself too much towards the end is the best unless you want injured just before the race.
  • FitFitzy331
    FitFitzy331 Posts: 308 Member
    ThickMcRunFast wrote: »
    I'd honestly have recommended it a few weeks ago. Not that you won't be able to finish, just that you'd ideally be a little further along in your distance at this point.

    I would up the long runs so that you at least make one 16km run before the half (and ideally not the week before - you want fresh legs for the race).

    If you have a specific time goal, I'd add a 4th easy run to the schedule, but with only 5 weeks left, 3 runs will probably see you through.

    I agree with this.

    Also if this is your first HM, you don't need a speed day, you need to work on your mileage. Your goal should be to finish it, not for a specific time, which is where the speed work comes into play. Just up your mileage safely and enjoy the race!
  • mwyvr
    mwyvr Posts: 1,883 Member
    edited September 2015
    Agree with Thick above, I'd sure want to get in a 15 - 17km run before your half, with sufficient time for full recovery and some stay loose runs before your race. Maybe target this run for no later than a full week before your race event, but you know your body best. You'll find adrenaline and excitement should carry you through the remaining distance on race day.

    What sort of pace are you running your slow runs at, i.e. your current 10km training pace? Hopefully you are running no where near your race pace!

    PS: If the course has hills, myself, I'd add some hills into your training for the next three weeks (not every run) and then back off in the two weeks leading up to your event.
  • stealthq
    stealthq Posts: 4,298 Member
    FitFitzy331 wrote: »
    ThickMcRunFast wrote: »
    I'd honestly have recommended it a few weeks ago. Not that you won't be able to finish, just that you'd ideally be a little further along in your distance at this point.

    I would up the long runs so that you at least make one 16km run before the half (and ideally not the week before - you want fresh legs for the race).

    If you have a specific time goal, I'd add a 4th easy run to the schedule, but with only 5 weeks left, 3 runs will probably see you through.

    I agree with this.

    Also if this is your first HM, you don't need a speed day, you need to work on your mileage. Your goal should be to finish it, not for a specific time, which is where the speed work comes into play. Just up your mileage safely and enjoy the race!

    +1

    You might want to look at Hal Higdon's site. He's got training plans for half-marathon on there that lots of people have used with success. You could use them as a guide.
  • lemurcat12
    lemurcat12 Posts: 30,886 Member
    edited September 2015
    I had done them years ago, but when I did my first one in ages in August '14 I had only done a max of 10 miles or a bit more before (about 16 km). It wasn't great or planned (I'd had an injury that screwed up my training and decided to go forward anyway and just do it slow). Then after doing a couple more I was better trained for I managed not to train well over the winter and did one in mid March with even fewer miles (but with lots and lots of biking miles). Again, I treated it as more of a training run rather than pushing to beat my PR.

    As for plans, I really like the Hal Higdon ones, and have also liked the Runkeeper ones (I think you need to do premium to get those, however).

    I tend to run 3 days a week because I do lots of cross training (like biking), but if I didn't I'd do 4 days. I've always preferred running fewer days than the 5 some of the plans recommend and getting more variation in activity--my body seems to hold up better that way. I think of runs (when doing 3) as one about 50% of the long run, one a bit shorter and focused on speed stuff, and then the long run, but you really should check out some of the training plan options to get an idea.
  • Stoshew71
    Stoshew71 Posts: 6,553 Member
    FitFitzy331 wrote: »
    ThickMcRunFast wrote: »
    I'd honestly have recommended it a few weeks ago. Not that you won't be able to finish, just that you'd ideally be a little further along in your distance at this point.

    I would up the long runs so that you at least make one 16km run before the half (and ideally not the week before - you want fresh legs for the race).

    If you have a specific time goal, I'd add a 4th easy run to the schedule, but with only 5 weeks left, 3 runs will probably see you through.

    I agree with this.

    Also if this is your first HM, you don't need a speed day, you need to work on your mileage. Your goal should be to finish it, not for a specific time, which is where the speed work comes into play. Just up your mileage safely and enjoy the race!
    stealthq wrote: »
    +1

    +2
  • kirstengeffen
    kirstengeffen Posts: 103 Member
    Hi guys,

    Thanks for all the responses.. I love getting feedback from the running community! One of my fave things about the sport.. that we run alone, yet all feel unified through a common goal.

    I had trained up to 18km in April.... was doing no strength training and got a knee injury a week before my race. I was running 4 times a week.

    Now I see a personal trainer to strengthen my legs twice a week, run 3 times a week, and do strength training on the rest of my body on those days.

    I agree about just getting the distance in.. I'm a Lil worried actually.. 6 weeks to go from 10 to 21 isn't ideal... but where im from its the last official HM of the year...
    The HM is quite hilly.. so I've been trying to throw some hills on occasionally
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