From 3kms to 21 in 3 months. It shall be done.

bjdw_1977 · August 2016

I'm going to get my fitness back after too many years sitting on the couch drinking beer. I'm currently just managing 3kms three times a week.

There is a big half marathon event in my town on November 19. I intend to complete it with out walking.

Do you have any tips / advice on how I should go from here? My first thought is to gradually increase my distance over the three months until I am doing 10's 3 times a week a week before the event then try to force out the 21.

I'm (nearly) 39, about 17kgs overweight and quite out of shape.

dewd2 · August 2016

This seems like a recipe for injury and burnout. Running is tough on your body when you are not used to doing it.

There are many HM plans on the internet. Most will be longer than 12 weeks and most assume some level of running before you start. None have you doing long runs 3 times a week.

I am not trying to discourage you from running, just from running too much too soon. This should be fun and pain free.

TavistockToad · August 2016

I agree with the PP... find a proper running plan, you dont need 3 long runs a week...

Also, there's nothing wrong with walking during the race.

yesimpson · August 2016

I think to have a realistic chance of this happening you will need to adopt a run/walk strategy. Most training plans will include runs of different lengths, and wouldn't expect you to be running your current maximum distance three times a week.

Without wanting to be too negative, I'm still nursing a knee problem obtained from pushing through an injury I picked up preparing for my last half marathon - probably because I increased mileage too quick. I had already done a half 5 months before, was regularly running 25-30km a week, I was already at a healthy/low weight and (no offence intended) am 15 years younger than you. That race was in March, and has meant cutting my running back to nearly nothing and building from the ground up again, as well as not-inexpensive trips to the physio.

If you were a friend or family member of mine I would try to persuade you to find a half marathon in 6 or 9 months time to aim for, as it's a great goal and a fantastic way to motivate yourself, but not worth getting hurt for.

MeanderingMammal · August 2016

Ben_Likes_Beer wrote: »

There is a big half marathon event in my town on November 19. I intend to complete it with out walking.

Given your start point that's a pretty ambitious timeline. It may be you need to moderate your expectation and perhaps plan a run/ walk strategy.

That said, the way these threads regularly go is runners advising some moderation, and plenty non-runners piling in with I believe in you, you can do dis...

Do you have any tips / advice on how I should go from here? My first thought is to gradually increase my distance over the three months until I am doing 10's 3 times a week a week before the event then try to force out the 21.

I'm (nearly) 39, about 17kgs overweight and quite out of shape.

My first thought would be that you'd benefit from using a structured plan, but as noted upthread a novice plan is normally at least 16 to 20 weeks long.

Too much, too soon, is a common source of injury for novice runners, and what you're describing puts you at considerable risk.

What I'd normally expect in a plan would be midweek runs being shorter with the weekend long increasing in distance towards about 10 miles at the beginning of your taper. I'd be anticipating being at a minimum of 20km per week before starting that though, rather than 9km pw.

A Galloway run/ walk plan will get you to the end of the race by 12 weeks.

Echoing the point immediately above, in March I had to pull out of a Marathon as a calf tear, from increasing my mileage a bit quickly in January. At the time I was able to downgrade to the half, but the training impact of the injury meant that was quite a challenging race.

BrianSharpe · August 2016

Another vote for considering run/walk and suggesting that going from zero to half-marathon in 3 months may be possible but it doesn't make it a good idea.

Find yourself a training plan. Higdon's beginner HM plan will have you doing 3 or 4 runs/week most of them fairly short with a longer run on the weekend (many will top out at 10 miles / 16 km for a half marathon) and cross train (ride your bike, swim, lift weights) Check out Galoway's plans too......you're less likely to get an overuse injury with a run/walk plan.

Not trying to pee in your cornflakes but you're not 20 anymore (trust me, we're suggesting you take things easy because we didn't and learned the hard way!)

littleworm23 · August 2016

I agree with all above. To much to soon and your likely to injure yourself. Been there done that and trust me it isn't fun. But besides looking up a plan and accepting that you might walk I think you should concentrate more on the fun and pride of the whole situation. When it's done don't look back and think "Aw man, I walked a little", think "Holy Crap! I just completed a half marathon! I rock!" Take pride in all the little accomplishments along the way, those are what keep you going. Good luck and feel free to friend me if you would like to.

litsy3 · August 2016

I have this suspicion (because beginners always do this, especially men) that you may be trying to run as fast as you can every time you go out. If you are, try to rebrand this in your head as 'jogging'. Go really slowly (ie not more than 50% faster than walking pace) and you may find you can already do more than 3km.

Packerjohn · August 2016

Too much, too soon given your described level of fitness. Get on a structured program like couch to 5k. Complete that and build from there. Maybe looking at a half late next spring or do the 2017 version of the half you mentioned.

Good luck.

From 3kms to 21 in 3 months. It shall be done.

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