Never posted in the training forum before, so apologies if this is the wrong forum for this thread. Anyway, I'm running a half marathon in September for the first time, and would be grateful for any tips on getting myself up to the necessary level. At present I run 10km on a treadmill once or twice a week (50-60 minutes), and would like to know what increases in distance, and how often to apply them, would be best? If this forum is boxing training only, let me know and I'll repost this in the lounge or something. Cheers.
All training related threads are allowed, lots of us cross train anyway. Salchezfan is a runner, he can probably give you some good advice.
For a half marathon I would increase the number of days you run each week to 4 days a week or more. I am guessing you are running on a treadmill due to the poor winter weather. Try to run outside as well, 10K on a treadmill is very different to 10K on the road. To increase mileage and pace I would vary the types of run you do, you will limit the speed of your progress by simply trying to run as far as you can on each run. Try fartlek runs, interval sprints, hill runs, recovery runs and I always do a tempo run and a long slow distance run once a week as I find them to be the most beneficial. My weekly training routine consists of 2 recovery runs, 1 tempo run and a long slow distance run each week with the odd interval and hill run training session. By following this routine I have gone from running 6km to 22km in 4 months. I have also knocked 9 mins off my 10km time. Check out www.runnersworld.com it will give you lots off good info.
It's a relaxed run at a comfortable pace for a shorter than normal distance. It's is best used the day after a more strenuous training day i.e after a long slow distance run. It has been proven to help recovery after more strenuous training days. For me it's a 2.5 to 3 mile run at 9.5 min per mile pace.
The reason i asked was because i did a 16 miler yesterday, im training for the half marathon in 6 weeks time it took me 1 hour 54 mins you seem to know your stuff about running so is that a good time for 16 miles? Also how many more times should i run this week?
Based on your 16 mile time you are on target for a time of about 1 hr 30 mins for the half marathon which would be impressive if this is your first half. The fact you are able to run that far suggests to me you must be running at least 30 miles each week. I would suggest you should be running 5-6 times a week. Remember to taper off on the miles the week before the race so you will be fully rested. I would only do a short tempo run and a recovery run the week before the race otherwise you will not be 100% for the actual race.
No vary your runs in terms of distance and speed. Endurance runs - This will consist of Hill training and a long slow distance run. Hill sessions are hard but really help with endurace and speed. Long slow distance runs are your 16 milers. Speed work - This will consist of tempo runs and interval sprints. Tempo runs are training sessions set at a slightly faster pace to the pace you plan to run the race you are training for. Interval sprints are self explanatory, run fast but not flat out for a set distance, 400m, 800m or more then jog slowly at a comfortable pace and then repeat. There are also fartlek runs which are runs where you constantly vary the pace. Recovery runs - These are easy runs at a slow pace after more strenuous training days like your L.S.D runs and tempo runs. So a typical weekly routine for me is while training for a half marathon Monday - Recovery run 3 miles Tuesday - Tempo run 7-8 miles Wednesday - Recovery run 3 miles Thursday - Hill training or interval sprints 3-5 miles Friday - recovery run 3 miles Saturday - Rest day Sunday - L.S.D run 15 miles I also on top of my running do 2 weight sessions and a core body workout once a week to supplement my running.
Im running the London Marathon next year, What is a good time to complete my first marathon in? My best half marathon training run time is 1 hour 28 mins.
Anytime under 4 hours for a marathon is regarded as good, which is a time I believe based on your half marathon time is easily possible.
