Half Marathon in a month
aub6689
Posts: 351 Member
So I am supposed to run a half marathon on March 12th and my training hasn't been so great. I have been much more focused on my weights and HIIT than long distance. What is the best way to build up to this mileage rather quickly? I can run 5 miles at a 9 min mile right now. Looking for some suggestions.
Also as a side note, I am not necessarily 'new' to running. I've done 2 half marathons and a Spartan beast before, I just took a bit too long of time away from long distance running and endurance training.
Also as a side note, I am not necessarily 'new' to running. I've done 2 half marathons and a Spartan beast before, I just took a bit too long of time away from long distance running and endurance training.
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Replies
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I usually use the Hal Higdon training programs. They're free and have worked for me. They're about 12 weeks long though.
Most suggest not amping up mileage quickly. It can increase your chances of injury and of not having a fun time in general. If you still really want to, I'd suggest really taking extra care and attention to how you feel. There's also nothing wrong with run/walking a half.0 -
A month away? It's probably too late to adequately train for this half if 5 miles is your current longest run.
Is there a time limit on the half? If you can walk/jog you can probably train to complete it assuming there's no time limit. If you need to train up to 'running' 13 miles in a month you probably won't.
I don't think it's a good idea to increase your long run by more than 1 mile per week. So you might be able to get up to 9 mile long run by a month from now assuming you don't get injured. You could probably walk/jog the rest and be fine. But the problem is, your fitness for races is actually based on what you did 3 weeks ago. So your fitness for this half is really going to be based on what your workouts are next week.
I was training for a half a couple years ago, didn't run for a couple weeks and didn't feel like I adequately prepared. I did not run it and I think it was a good decision. I would have struggled to complete in the time limit. There will always be more races to run in the future. Is there any chance there's a 10k part of the same race that you could drop down to?0 -
blues4miles wrote: »A month away? It's probably too late to adequately train for this half if 5 miles is your current longest run.
Is there a time limit on the half? If you can walk/jog you can probably train to complete it assuming there's no time limit. If you need to train up to 'running' 13 miles in a month you probably won't.
I don't think it's a good idea to increase your long run by more than 1 mile per week. So you might be able to get up to 9 mile long run by a month from now assuming you don't get injured. You could probably walk/jog the rest and be fine. But the problem is, your fitness for races is actually based on what you did 3 weeks ago. So your fitness for this half is really going to be based on what your workouts are next week.
I was training for a half a couple years ago, didn't run for a couple weeks and didn't feel like I adequately prepared. I did not run it and I think it was a good decision. I would have struggled to complete in the time limit. There will always be more races to run in the future. Is there any chance there's a 10k part of the same race that you could drop down to?
There is a time limit, but there are people doing a full marathon, so I have plenty of time. I don't believe I can work up to running the full 13 miles easily or without some jogging/walking. I am just looking for tips on the best way to build my endurance in a shorter amount of time.
My 5 mile run was the best time, but I did an 8 mile run last weekend at a much slower pace. I did not suffer from any muscle soreness after these runs, so I think my legs can handle it, just the rest of my body is struggling.
I don't think I can drop down to 10k and don't want to eat the money, so even if it isn't pretty, I will be doing it.
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Short of going back in time?
add a mile to your long run every week. Back off to 8 miles the Sunday before. Don't do anything crazy. Go slow and don't worry about pace. People jump into these things a lot more untrained all the time. Its not recommended, and its probably not going to be fun, but you'll most likely get across the finish line
But wait, your long run is already 8 miles? Get up to 10 or 11. You'll finish.
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blues4miles wrote: »A month away? It's probably too late to adequately train for this half if 5 miles is your current longest run.
Is there a time limit on the half? If you can walk/jog you can probably train to complete it assuming there's no time limit. If you need to train up to 'running' 13 miles in a month you probably won't.
I don't think it's a good idea to increase your long run by more than 1 mile per week. So you might be able to get up to 9 mile long run by a month from now assuming you don't get injured. You could probably walk/jog the rest and be fine. But the problem is, your fitness for races is actually based on what you did 3 weeks ago. So your fitness for this half is really going to be based on what your workouts are next week.
I was training for a half a couple years ago, didn't run for a couple weeks and didn't feel like I adequately prepared. I did not run it and I think it was a good decision. I would have struggled to complete in the time limit. There will always be more races to run in the future. Is there any chance there's a 10k part of the same race that you could drop down to?
There is a time limit, but there are people doing a full marathon, so I have plenty of time. I don't believe I can work up to running the full 13 miles easily or without some jogging/walking. I am just looking for tips on the best way to build my endurance in a shorter amount of time.
My 5 mile run was the best time, but I did an 8 mile run last weekend at a much slower pace. I did not suffer from any muscle soreness after these runs, so I think my legs can handle it, just the rest of my body is struggling.
I don't think I can drop down to 10k and don't want to eat the money, so even if it isn't pretty, I will be doing it.
In that case, since there really isn't anything meaningful you can do to adequately prepare for it, the best use of your time is to have your house in order so you don't have anything to do for the days after so you can focus on recovery/rehab from this ill-advised run.0 -
blues4miles wrote: »A month away? It's probably too late to adequately train for this half if 5 miles is your current longest run.
Is there a time limit on the half? If you can walk/jog you can probably train to complete it assuming there's no time limit. If you need to train up to 'running' 13 miles in a month you probably won't.
I don't think it's a good idea to increase your long run by more than 1 mile per week. So you might be able to get up to 9 mile long run by a month from now assuming you don't get injured. You could probably walk/jog the rest and be fine. But the problem is, your fitness for races is actually based on what you did 3 weeks ago. So your fitness for this half is really going to be based on what your workouts are next week.
I was training for a half a couple years ago, didn't run for a couple weeks and didn't feel like I adequately prepared. I did not run it and I think it was a good decision. I would have struggled to complete in the time limit. There will always be more races to run in the future. Is there any chance there's a 10k part of the same race that you could drop down to?
There is a time limit, but there are people doing a full marathon, so I have plenty of time. I don't believe I can work up to running the full 13 miles easily or without some jogging/walking. I am just looking for tips on the best way to build my endurance in a shorter amount of time.
My 5 mile run was the best time, but I did an 8 mile run last weekend at a much slower pace. I did not suffer from any muscle soreness after these runs, so I think my legs can handle it, just the rest of my body is struggling.
I don't think I can drop down to 10k and don't want to eat the money, so even if it isn't pretty, I will be doing it.
So then your 13.1 mile run will be at an even slower pace.
Just embrace the ugliness.
ETA: Also do what ThickMcRunFast says.0 -
If you did 8 last weekend you may be able to do the half. But it probably won't be pleasant. It also may have an impact on your weight training and that may be more important to you than losing out on the race fee. I would really encourage you into trying to drop down to the 10k. Running a race you undertrained for an even worse a DNF feels terrible, absolutely awful.0
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I don't know if you can do it effectively and safely. I' running a half on the 6th and will be starting to taper after my last long run this Saturday. If I were in your shoes I would try to work up to a 10k prior to the race and then on your race day run the first half and walk the second. The race may even offer a 10k event and they may let you switch.
Isn't a 10k only 6 miles?0 -
I don't know if you can do it effectively and safely. I' running a half on the 6th and will be starting to taper after my last long run this Saturday. If I were in your shoes I would try to work up to a 10k prior to the race and then on your race day run the first half and walk the second. The race may even offer a 10k event and they may let you switch.
Isn't a 10k only 6 miles?
6.2 miles. Don't forget to train for that last 321 meters.0 -
Whoops yes, I had edited my post since, your last reply.0
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ThickMcRunFast wrote: »Short of going back in time?
add a mile to your long run every week. Back off to 8 miles the Sunday before. Don't do anything crazy. Go slow and don't worry about pace. People jump into these things a lot more untrained all the time. Its not recommended, and its probably not going to be fun, but you'll most likely get across the finish line
But wait, your long run is already 8 miles? Get up to 10 or 11. You'll finish.
B*tch thinks she knows everything cause she's run a couple ultras. Don't listen to her.
You need to go low-carb Paleo. It'll condition your body to go keto more readily and will help to avoid bonking on the second half.
Also you're going to want to keep sodium at an absolute minimum and work up to triple your normal water intake the week before your race. Sodium dehydrates you, and the last thing you want on a long run is dehydration.
Also make sure your foot strike is in check to avoid shin splints. Ideal stride varies based on your body type, but for the vast majority of people a solid mid foot strike is the key to success in this regard.
Good luck to you!-3 -
If you did 8 last weekend you may be able to do the half. But it probably won't be pleasant. It also may have an impact on your weight training and that may be more important to you than losing out on the race fee. I would really encourage you into trying to drop down to the 10k. Running a race you undertrained for an even worse a DNF feels terrible, absolutely awful.
DNF?0 -
If you did 8 last weekend you may be able to do the half. But it probably won't be pleasant. It also may have an impact on your weight training and that may be more important to you than losing out on the race fee. I would really encourage you into trying to drop down to the 10k. Running a race you undertrained for an even worse a DNF feels terrible, absolutely awful.
DNF?
Did not finish. As in you enter the event, but cannot for whatever reason complete it.0 -
herbivorinator wrote: »If you did 8 last weekend you may be able to do the half. But it probably won't be pleasant. It also may have an impact on your weight training and that may be more important to you than losing out on the race fee. I would really encourage you into trying to drop down to the 10k. Running a race you undertrained for an even worse a DNF feels terrible, absolutely awful.
DNF?
Did not finish. As in you enter the event, but cannot for whatever reason complete it.
Oh. That isn't happening. I am stubborn and I know I can do it. I just want to do whatever I can to maximize my last few weeks of training.
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DNF ~ Did Not Finish. I'm guessing.
Really digging the, "I'm doing it anyway" attitude.
Do you have just 1 day per week where you have your "long run" ? If so, for the next two weeks have that run be 10 miles. Your other runs during the week can be shorter. For the 10 miler nice and easy. You're not trying to win the half marathon, so don't injure yourself. The last week before the half marathon you're probably going to want to ease up a bit, only run 8 miles on your long day.
To me you're already running long enough distances to push to 13, so you should be fine. You're running it to finish it and you should be able to do that without any issues. When I trained for the Marine Corps Marathon I ramped up from 6 - 8 mile long runs directly to 13 milers without intermediate steps, but I was pretty much a running machine back then.
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@aub6689 With basically only 3 weeks left until the HM you are in for a struggle.
Not sure if you have been doing any long runs or Hill repeats in the recent past?
You could try the Hal Higdon training programs that @herbivorinator mentioned . Since they are about 12 weeks long and you only have about 3 weeks until the HM you could try starting at the 9 week point and see if you can get through that week. The biggest thing is don't push it and risk an injury that could keep you on the bench. I was doing a full HM distance twice a month in my Training plan but at a slower pace 2hr:40m versus 2hr:12m for my last race.
If you can't complete the week 9 rather than risk an injury consider dropping down to the 10km distance.0 -
ThickMcRunFast wrote: »Short of going back in time?
add a mile to your long run every week. Back off to 8 miles the Sunday before. Don't do anything crazy. Go slow and don't worry about pace. People jump into these things a lot more untrained all the time. Its not recommended, and its probably not going to be fun, but you'll most likely get across the finish line
But wait, your long run is already 8 miles? Get up to 10 or 11. You'll finish.
agree.good advice.
B*tch thinks she knows everything cause she's run a couple ultras. Don't listen to her.
rude and uncalled for!
You need to go low-carb Paleo. It'll condition your body to go keto more readily and will help to avoid bonking on the second half.
Also you're going to want to keep sodium at an absolute minimum and work up to triple your normal water intake the week before your race. Sodium dehydrates you, and the last thing you want on a long run is dehydration.
Also make sure your foot strike is in check to avoid shin splints. Ideal stride varies based on your body type, but for the vast majority of people a solid mid foot strike is the key to success in this regard.
Good luck to you!
horrible,dangerous advice.disagree.
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ThickMcRunFast wrote: »Short of going back in time?
add a mile to your long run every week. Back off to 8 miles the Sunday before. Don't do anything crazy. Go slow and don't worry about pace. People jump into these things a lot more untrained all the time. Its not recommended, and its probably not going to be fun, but you'll most likely get across the finish line
But wait, your long run is already 8 miles? Get up to 10 or 11. You'll finish.
B*tch thinks she knows everything cause she's run a couple ultras. Don't listen to her.
You need to go low-carb Paleo. It'll condition your body to go keto more readily and will help to avoid bonking on the second half.
Also you're going to want to keep sodium at an absolute minimum and work up to triple your normal water intake the week before your race. Sodium dehydrates you, and the last thing you want on a long run is dehydration.
Also make sure your foot strike is in check to avoid shin splints. Ideal stride varies based on your body type, but for the vast majority of people a solid mid foot strike is the key to success in this regard.
Good luck to you!
I thought we were friends. All those noodz I sent you, wasted.0 -
If there is a full marathon going on at the same time, I would think that even if you have to jog/walk most of the 1/2, you should be able to complete it. Do what you can to train until then, and just do your best, and try not to push yourself too hard. There is always the next race.0
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ThickMcRunFast wrote: »Short of going back in time?
add a mile to your long run every week. Back off to 8 miles the Sunday before. Don't do anything crazy. Go slow and don't worry about pace. People jump into these things a lot more untrained all the time. Its not recommended, and its probably not going to be fun, but you'll most likely get across the finish line
But wait, your long run is already 8 miles? Get up to 10 or 11. You'll finish.
agree.good advice.
B*tch thinks she knows everything cause she's run a couple ultras. Don't listen to her.
rude and uncalled for!
You need to go low-carb Paleo. It'll condition your body to go keto more readily and will help to avoid bonking on the second half.
Also you're going to want to keep sodium at an absolute minimum and work up to triple your normal water intake the week before your race. Sodium dehydrates you, and the last thing you want on a long run is dehydration.
Also make sure your foot strike is in check to avoid shin splints. Ideal stride varies based on your body type, but for the vast majority of people a solid mid foot strike is the key to success in this regard.
Good luck to you!
horrible,dangerous advice.disagree.
Agreeing with the disagreement here. I don't suggest going low-carb for endurance athleticism. But that's my personal opinion based on my own experience and research. However, being only a month away, I wouldn't suggest doing anything drastically different with your diet in general. Stick with what you know works for you now. Especially since you have completed half marathons before. You can always experiment later in training when you have more time.0 -
Here's a link to article that may help you: http://womensrunning.competitor.com/2015/09/training-tips/run-a-half-marathon-in-4-weeks-with-our-beginner-plan_46463
Good luck!0 -
Since your long run is 8mi now, you should be fine as long as you keep to a slow pace. You'll probably be able to run the whole thing. You'll just want more of a break afterward.
If it were me, and depending on my weekly mileage (long run at 8mi, I'm thinking you run >20 mi per wk?), I might keep my short runs the same and jump the long run up by 2 miles a week to let me hit the race miles yet still have time to back off before the event.
But I say this having jumped my long run up like this before without consequence following Higdon's marathon training. Works as long as I back off every couple of weeks.0 -
I'm kinda of in a similar boat with a Spartan Super I have in March. I gave myself only 7 weeks and went from 0 to a sub 50 min 10K in 3 weeks but I'm not going to do more than 13k two weeks before, which is in two weeks. If you can get to a 15K in your peak week you should be able to do a painful 20K but it's going to be a challenge. I guess adding a 2k per week on your long run is going you be your best bet if you can do it.
Good luck to you!
ETA just a note I was off running for 10 months due to a hip injury ran for a week in early December then stopped until 3 weeks ago. So it's doable since you are starting ahead of where I was. It will be hard though.0 -
ThickMcRunFast wrote: »ThickMcRunFast wrote: »Short of going back in time?
add a mile to your long run every week. Back off to 8 miles the Sunday before. Don't do anything crazy. Go slow and don't worry about pace. People jump into these things a lot more untrained all the time. Its not recommended, and its probably not going to be fun, but you'll most likely get across the finish line
But wait, your long run is already 8 miles? Get up to 10 or 11. You'll finish.
B*tch thinks she knows everything cause she's run a couple ultras. Don't listen to her.
You need to go low-carb Paleo. It'll condition your body to go keto more readily and will help to avoid bonking on the second half.
Also you're going to want to keep sodium at an absolute minimum and work up to triple your normal water intake the week before your race. Sodium dehydrates you, and the last thing you want on a long run is dehydration.
Also make sure your foot strike is in check to avoid shin splints. Ideal stride varies based on your body type, but for the vast majority of people a solid mid foot strike is the key to success in this regard.
Good luck to you!
I thought we were friends. All those noodz I sent you, wasted.
But that advice was solid gold!
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You'll be fine! I have a 1/2 on 2/28 and had about 5-6 weeks of training starting with a base very similar to yours. I was doing crossfit 3x per week and running 4 miles 2 days a week and a 30 mile bike ride once a week. I aggressively started adding miles to my weekly long run and shifted to 2 days of cross fit and 4 days of running.
I'd recommend just going for it bordering on over training (only suggesting for someone with a good fitness base and 4 weeks to an event). I've run 8 full marathons but am coming back after several years of a bad lifestyle. I pushed way harder than I normally would and knew a small injury would sideline me. I was close a few times but worked through it. After the race, I'm going to get back to more structured sustainable training. In my case, I need the 1/2 to qualify for my ultimate goal in August. Registration is in March so there was no time to waste.0 -
I hope the poster saying to limit salt intake and increase water consumption by 3x was joking, that's very dangerous. People die in distance events all the time from hyponatremia. You need to be very cautious with sodium intake in distance events. I saw someone collapse at the finish line of the 2007 OC Marathon and later die from this.
Runner's World says: Acute hyponatremia can have serious consequences, including brain disease, cardiac arrest, cerebral edema, seizures, coma, and death—arguably making hyponatremia the most important health risk many marathoners will face.
http://www.runnersworld.com/tag/hyponatremia#
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DNF ~ Did Not Finish. I'm guessing.
Really digging the, "I'm doing it anyway" attitude.
Do you have just 1 day per week where you have your "long run" ? If so, for the next two weeks have that run be 10 miles. Your other runs during the week can be shorter. For the 10 miler nice and easy. You're not trying to win the half marathon, so don't injure yourself. The last week before the half marathon you're probably going to want to ease up a bit, only run 8 miles on your long day.
To me you're already running long enough distances to push to 13, so you should be fine. You're running it to finish it and you should be able to do that without any issues. When I trained for the Marine Corps Marathon I ramped up from 6 - 8 mile long runs directly to 13 milers without intermediate steps, but I was pretty much a running machine back then.
Actually I agree with this guy. Two 10 mile runs a week for the next 3 weeks, then drop down to 8 as your long run the week before the race. You might not collapse during it or give up running as a result of how crappy you feel finishing it.I don't know if you can do it effectively and safely. I' running a half on the 6th and will be starting to taper after my last long run this Saturday. If I were in your shoes I would try to work up to a 10k prior to the race and then on your race day run the first half and walk the second. The race may even offer a 10k event and they may let you switch.
Isn't a 10k only 6 miles?
Only? Quite the chutzpah you have there. Completing 6 miles at a good pace is a LOT harder than merely finishing walk/jogging a half. Also it's almost the total difference between the longest run you've ever done and the race you are about to do. When you get to the 7 mile mark in your half you can ponder how you have 'only' a 10k left.
Anyways, good luck with your approach.0 -
DrifterBear wrote: »I hope the poster saying to limit salt intake and increase water consumption by 3x was joking, that's very dangerous. People die in distance events all the time from hyponatremia. You need to be very cautious with sodium intake in distance events. I saw someone collapse at the finish line of the 2007 OC Marathon and later die from this.
Runner's World says: Acute hyponatremia can have serious consequences, including brain disease, cardiac arrest, cerebral edema, seizures, coma, and death—arguably making hyponatremia the most important health risk many marathoners will face.
http://www.runnersworld.com/tag/hyponatremia#
Yeah, that's scary and you have to make sure you intake enough electrolytes, such as sodium, to counteract the water intake.0 -
Do a 9 mile run this week, 10 mile the next week and the week before go back down to 8 and you will be good to go.
Best of luck.0 -
Asher_Ethan wrote: »Do a 9 mile run this week, 10 mile the next week and the week before go back down to 8 and you will be good to go.
Best of luck.
Thank you! That was my original plan. Just wanted to see if there were any other tips from the running crowd (besides not doing it).0
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