From 10k to 13.1 miles in a month?? How??

McConkey

Well I've just realised that I've less than a month to my first ever half marathon in Achill and I'm getting a bit worried as my longest runs so far have only been of the 6.2 mile variety and that obviously doesn't leave me too much time to move things along to the next level. I've about 180 miles run since Jan and am about a 10 min mile kind of gal....(slow I know).

Anyway, if anybody has any opinions on what the most efficient way to train for the next 4 weeks so that I can make it around this course in a reasonable time then please help me The thing has come around faster than I expected.

I walked 8.6 miles a few days ago just to get more familiar with the longer distances but I'm stumped now for how to move from 6 miles to 13.1 miles in such a short space of time. Sorry for the rambling post...:)

gaeilgegrinds

I'm not an expert at all in this kind of thing but worked for a mile to 16 in a year. Once you're at 6 or 7 I think it gets easier to move up. Well ok, try 6 and a half next run, then 7. I actually think 3 runs a week and go up half a mile each one and you're there. My first half marathon I was 2 miles off that in training but with the buzz of the event found it quite easy to complete it on the day. Keep up the good work!

MrCreosote

Hey McConkey- you do have a decent amount done already. Maybe try to get one or two longer runs in the next couple of weekends- say up to 10mile/16km, taking it easy. Don't try to do too much before the event- save the 13 miler for the day, and you'll get pulled along by the crowd on the day too.
Sounds like a great half marathon too by the way!

McConkey

Thank guys, cheers for the positive advice. I'm afraid of all these hills people are talking about on the course.....aghhh:pac:

I used to do my runs without stopping but find that I need to stop these days every 15-20 min for a breather-just a min or 30 sec....I think this is just ill-discipline as I run on my own

I will try a long run tomorrow and see how it goes anyway....maybe 8.5 miles and see....Maybe I should try for a few longer runs in the week but I don't want to push it too much and get injured again :eek:

buck65

Hi there - in same position as you exactly. Training for Achill but due to 2 weeks of flu and a small injury I am way behind.
Ran 7 miles on Sat and did 4 yesterday. My plan for the next month is the following.
week 1 - 4 miles , 5 miles, 3 miles, 8 miles
week 2 - 4 miles , 5 miles, 3 ,miles , 9 miles
week 3 - 3 miles, 5 miles, 3 miles, 10 miles
week 4 - 3 miles, 5 miles, 3 miles, 10 miles
week 5 race week - 3 x 3 miles easy and race

my long run will be aprox 10 min miles (my race time in Ballycotton 10 was 9 mins miles). My Monday run will be easy -with my midweek run done tempo. E.g 1 mile easy - 3 miles race pace- 1 mile easy.
Basically this is from Hal Higdons novice marathon plans first 4 weeks. I am using this race as a build up to a marathon either in late September or DCM in October. Initially I was going to aim at a good time but due to missing training an it being a tough course I'll be happy to finish and enjoy the scenery. The best way to train for the hills is obviously running a few tough hilly long runs if you can find them.

McConkey

Cheers Buck65 for your plan.....it's kinda what I was looking for-someone to say do this this and this and it'll be fine I'm afraid I only appear to have one pace at the moment so I'll prob be running everything the same speed but thanks again for your info

heffo9

Hi McConkey, a suggestion of a 6.5 mile route, would be out to Sutton cross, park the car in Superquinn carpark and head up Howth head, then down to the harbour and back to sutton cross. Its an ideal training route for the hills of Achill. You could also start up in Howth harbour and hit the hill after the flat run to Sutton, either way you get the idea.

McConkey

Hey heffo9, cheers for that but I'm afraid I'm in Galway so I'll just have to find some hills around here, hopefully the route will be of use to a few other readers, cheers

buck65

McConkey wrote: »

Cheers Buck65 for your plan.....it's kinda what I was looking for-someone to say do this this and this and it'll be fine I'm afraid I only appear to have one pace at the moment so I'll prob be running everything the same speed but thanks again for your info

That's absolutely fine but I would still urge you to run your long run a little slower than your regular pace - say 30/45 secamile - otherwise you could burn out. And if say after 7 miles you are still retlatively fresh you could up the last mile or two a little to simulate race pace.

pgibbo

McConkey wrote: »

Hey heffo9, cheers for that but I'm afraid I'm in Galway so I'll just have to find some hills around here, hopefully the route will be of use to a few other readers, cheers

Depending on what side of Galway you are there are some hillyish type routes. On the east side of town the hill off the N17 up to the racecourse is a good one. On the west side of town there is the hill up by Rahoon cemetary and then some more out along the back roads in that general area. I'd say there are a good few that could be built in to a run depending what side of town you live on.

A trip out and a run over some of the Connemartahon course would stand to you also. I know a few routes on the east side of town and a few friends run over Rahoon direction so let me know if you want some routes. Map my run has lots of runs for the Galway area too. Best of luck with Achill.

ultraman1

hi mcC,there is a decent traing calculator thingy on the runners world uk site./..

pudgey22

Hey McConkey,
I have some maps done up for Galway runs, profile is http://www.mapmyrun.com/user/298123748743855262/Pudgey22 i'm living out in salthill and have these done up. Few decent hills about in places, Taylors hill is tough to go up on a warm day!

McConkey

buck65 wrote: »

That's absolutely fine but I would still urge you to run your long run a little slower than your regular pace - say 30/45 secamile - otherwise you could burn out. And if say after 7 miles you are still retlatively fresh you could up the last mile or two a little to simulate race pace.

You know you're right about this Buck65....I guess that's half my problem, always pushing too hard and not relaxing into the run....I have the watch so I never just relax.

"Depending on what side of Galway you are there are some hillyish type routes. On the east side of town the hill off the N17 up to the racecourse is a good one. On the west side of town there is the hill up by Rahoon cemetary and then some more out along the back roads in that general area. I'd say there are a good few that could be built in to a run depending what side of town you live on.

A trip out and a run over some of the Connemartahon course would stand to you also. I know a few routes on the east side of town and a few friends run over Rahoon direction so let me know if you want some routes. Map my run has lots of runs for the Galway area too. Best of luck with Achill. "

Good stuff pgibbo, I'm in the Newcastle/Dangan side so I run/walk Rahoon hill and theres another pretty big one on the back road to Salthill from Bushpark side....haven't quite mastered it yet. Not sure about venturing to Connemara yet... :eek: I like the back roads around the area but some are a bit narrow and pot-holed, though the election might have resulted in a few less potholes in the past week, if it's anything like home :pac:


"hi mcC,there is a decent traing calculator thingy on the runners world uk site./.. "

I'll check that out ultraman1, cheers, thanks for that

"Hey McConkey,
I have some maps done up for Galway runs, profile is http://www.mapmyrun.com/user/2981237...55262/Pudgey22 i'm living out in salthill and have these done up. Few decent hills about in places, Taylors hill is tough to go up on a warm day!"

Good stuff pudgey22, I checked out some of your runs there....daunting on the map but when you see the the mileage it looks like I could handle it, thanks for those I'm even more brutal than normal on hot days, so if you're passing up Taylor's hill and you see me lying on the road....please put me out of my misery