Training for a half marathon in 8 weeks?

emilysusana
emilysusana Posts: 416 Member
edited November 2024 in Fitness and Exercise
So, I'm currently on a break from running because I'm doing a 60-day beachbody program (insanity max30) which doesn't leave me the energy for runs. In Oct-Nov of this year, I was hitting the running pretty hard (for me), and most weeks was logging 15-20 miles. On thanksgiving I ran 10 miles. Now I've been off the running for 30 days and I have another 30 days to go before I can start running again.

I think the Insanity is keeping my cardio fitness up pretty well. The workouts are super intense hiit kind of stuff, but they're only 30 minutes each. My husband did max30 before and he was able to jump straight back into 5 mile runs, no problem.

When I finish max30, I'll have exactly 8 weeks to train for a 1/2 marathon I'd like to do (my first!) I trained for one about 8 years ago and did an 11 mile run in my training but had the flu for the actual race. That time, I took 12 weeks to train, which is why I'm wondering if 8 weeks is doable.

If so, would anyone have an 8-week training program/schedule to suggest?

Many thanks!

Replies

  • cahubbard6421
    cahubbard6421 Posts: 769 Member
    Runnersworld.com has an amazing training plan for whatever length of time you like.
  • deannalfisher
    deannalfisher Posts: 5,600 Member
    you could look at the hal higdon plans - most of them are 12 weeks, but see where you are when you start and maybe start later in the plan

    most 8 week plans that I know of are from magazines etc and IMHO not as good as something like Higdon
  • rybo
    rybo Posts: 5,424 Member
    While its certainly doable, you really can't squeeze one run in at all?
  • owieprone
    owieprone Posts: 217 Member
    Can you use runs as your warm up? If so you could get some hiits in. Or can you run to work, or run at lunch time? If you don't have the energy for runs i'd suggest you're actually not eating enough. I regularly do 2 or 3 different sports on the same day. For instance I run 15 mins each way to 1.5hrs of karate, I run a lunch on the same day i have a 2 hour session of karate in the evening. I ran today and did a piit28 workout 3 hours later. All While also trying to lose a bread-baby (flabby tum). I eat slightly more on multi-sport days to compensate for the energy i'm about to expend. I don't eat alot, more I only eat a small banana, protein shake or bowl of porridge before and maybe similar afterwards if i feel i need it. Also, remember that any leg-based workout will be keeping your legs in shape for running and as you're already a runner you're not starting for scratch like most marathon in #weeks assumes you can probably start a few weeks into the regime after your beach body sessions finish and not really feel like you've missed anything.
  • MeanderingMammal
    MeanderingMammal Posts: 7,865 Member
    emilysusana wrote: »
    I was hitting the running pretty hard (for me), and most weeks was logging 15-20 miles. On thanksgiving I ran 10 miles. Now I've been off the running for 30 days and I have another 30 days to go

    I think your biggest risk is an overuse injury when you start back. Your base mileage is below what I'd suggest for someone entering an HM plan, and you're going to have to increase your distance pretty aggressively. I agree with the points upthread about getting something in in the interim.

    Your CV fitness should be pretty reasonable.

    I know how frustrating an overuse injury is, on the first of four marathon cycles last year I increased from 25mpw to 40mpw in a couple of weeks, then gave myself a calf tear that meant I had to downgrade to the HM at that event.
  • SymbolismNZ
    SymbolismNZ Posts: 190 Member
    edited January 2017
    Yeah, based on the fact that you've already run quite a few miles you shouldn't actually find it too hard building the distance up; I went from slob to half marathon in 12 weeks but you have to do the road work, you can't expect that your body will perform an endurance event like a half marathon when you're not putting any endurance work into it before it.

    So I'd either suggest looking to walk/run the half, or go back into a running program if you're serious about doing it.

    Some tips:

    You don't need to train the distance you're running, on the day being around people and competing in the event will give you a psychological boost and help you get through the full 21KM

    Alternating 4KM (faster pace) and 8KM (moderate to faster pace) three to four times per week, with a 12-14KM (attempting targeted race pace) run on the weekend was my pattern and I found that was really good.

    Strength work is essential; will assist in building your muscle endurance and also help with pace.

    Using other forms of cardio is a good idea to lower joint impact (cycling, cross trainer, swimming) of running and to keep your body pushing its endurance limits

    Don't go too crazy on a carbo/sugar overload on the day of the race; a good carbo loading schedule should begin progressively three days out from the race to build up glycogen stores in the muscles.

    In the final week, I reduced myself down to two to four km distances and gave myself three days before the marathon to rest and carbo load.
  • dewd2
    dewd2 Posts: 2,445 Member
    I personally wouldn't try it. The risk of injury is too high. Even though you stayed active, it doesn't simulate the pounding you get from running. Only running can do that.
  • lorrpb
    lorrpb Posts: 11,463 Member
    You need to decide which is more important to you: being ready for the half or completing BB now. Why do you have to finish the BB program now? If you really want to be ready for the half, start training now. You can finish the workout program later. Either that, or realize you may not do your best on the half, but no point of inviting injury.
  • emilysusana
    emilysusana Posts: 416 Member
    I am committed to finishing max30 now. I have done well keeping myself interested by selecting one fitness goal or program at a time and following it through. When I said I don't have the energy for runs on top of max30, I guess what I really mean is that I want to follow that program as it's designed, which is to say coming to each work out full force. I definitely don't want to over train, not now, and of course not for the half. Thanks for the advice everyone. I think I'll just look for a race that's a little later. The one I found for April 1 was just super convenient. I also despise running in the heat, which is why I think I'm not a *true* runner at heart. But I'll find something. Or do it next year. Cheers!
  • Philtex
    Philtex Posts: 1,516 Member
    emilysusana wrote: »
    I also despise running in the heat, which is why I think I'm not a *true* runner at heart.

    I don't run when it gets too hot or too cold. I consider myself a smart runner. ;)
  • esjones12
    esjones12 Posts: 1,363 Member
    edited January 2017
    It's always best to go into an event undertrained then to risk over training. Your body can handle one day of overdoing it much better than it can weeks of pushing too hard. 13.1 miles (especially flat) is easy to get through if you are active, have run in the past, and are not overweight. Nutrition and proper recovery methods would help you though it. It might not be pretty/enjoyable but you could do it at relatively low risk. Is there a reason you *have* to do this particular half? Why not one a few months later? Because you can very easily over do it......and it's not worth the medal when your body falls apart. So without knowing your actual background and current fitness level - it's impossible to give you a solid suggestion or training plan.
  • rsclause
    rsclause Posts: 3,103 Member
    I hate the hot humid runs. That's why I get up at 4:30 AM to run but it kind of backfires in the winter. To the OP, you have got to get some miles in and time isn't on your side. You can try it but be ready to rethink it if you aren't feeling 100% healthy.
  • ritzvin
    ritzvin Posts: 2,862 Member
    edited January 2017
    I think a lot of plans cap the longest long runs for a half marathon at just 10 miles, with 2-3 shorter runs during the week (with long runs ranging ~6.5-10miles). If it's your first half and you don't have a particular goal in mind, just go slow during the race and don't overdo the training. If you were able to do a 10 mile run in the last few months, and have been keeping up the aerobic workouts, that's probably enough time. You can always add in a few walking intervals if need be.
  • ritzvin
    ritzvin Posts: 2,862 Member
    esjones12 wrote: »
    It's always best to go into an event undertrained then to risk over training. Your body can handle one day of overdoing it much better than it can weeks of pushing too hard.

    definitely this

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