10k to 1/2 Marathon

claralara

Hey guys! You all seem to know your stuff so I’m coming begging..

I was just looking for some ballpark advice on the above. I have about 17 weeks / 4 months to to do it. The new years resolution was 10 in under an hour and did it in 54 at the weekend. Next medium term goal is 10 miles. And then half marathon at the end of June. I don’t want a strict strict training plan but I was wondering how I should appraoch it. Like increase by a mile every 2 weeks or a kilometer a week or what. I’m sure it’s possible... I know it’s not great and I’m not running enough but at the moment but my regime is something like the folowing:

Monday: 8k run & 60 min Circuits class
Tuesday: Upper Body Weights program & 45 min spinning
Thursday: 8k run & Upper Body weights Program*
Saturday: 5k run & 30 or 45 mins spinning
Sunday: Only ever walk on Sundays – could be for 20 mins, could be for an hour and 20 mins – more just to clear the head.
*(Sometimes Thursday doesn’t happen due to more appealing social engagements) J

Cheers lads!

Krusty_Clown

Hi claralara, based on your training regime and 10k time, you'll have no problem transition to the longer distances. You should allocate one run every week as your long run day (usually Saturday or Sunday) and on this day gradually increase the distance (in the manner you suggested - e.g. a mile every two weeks), however, do it at a slower pace to all of your other runs.

I'm not sure what you have against a strict training plan, but you can take a static training plan and build it around your lifestyle and available time (e.g. juggling days etc).

So you could for example (given your current standard) jump into week 5 of a 10-mile program, and follow that immediately with a 12 week half-marathon program, which would work out nicely with your available time before your target. Following a training program means that you will get some variety in how you train (different types of sessions including tempo, intervals, recovery, long runs), you can avoid over-training or increasing the mileage too quickly and it's a good motivation tool. Alternatively, just follow the long runs from these program, and keep the rest of your training as it is.

Hal Higdon (http://www.halhigdon.com/) has good 10 mile and 1/2 marathon programs.

BrokenMan

I would recommend some form of a structured training plan. The hal hiddon ones mentioned above are good. I used a mix of the Novice and Intermediate for half marathon training. Judging solely on your times and current training something similar would seem appropriate. You dont' have to follow the plan strictly feel free to juggle days around a bit and even if you have to skip the odd run it wont make a huge difference. The main runs you need to get in are your long runs. You have 17 weeks so it's more than enough time to increase your distance bby 7 miles.

Initially concentrate on your 10 mile race, have you one in mind? Once that is over move into the 1/2 training, you will probably take a slight step back in miles initially but it wont hurt and will give your body a chance to recover from the 10 mile training.

From my limited experience most important things to remember are

• Dont increase your mileage too quickly
• Dont run as fast as you can every day, recovery and rest days are just as important
• While missing an odd run wont make a huge difference, only miss one if you absolutely have to, it's cold out or raining is not a valid excuse
• Enjoy yourself, and keep reminding yourself why you want to do it
• It's going to hurt at times, if it doesn't then you're not doing it right

claralara

Thanks a mil for that Krusty & Brokenman.

It’s not that I’m against a strict training plan as such, I just fear that I wouldn’t stick to it rigidly and then I would get annoyed with myself. By strict I was thinking of something like run X miles Monday, intervals Tuesday, rest Wednesday, run X miles Thursday, cross train Friday and run X miles Saturday with no room for manoeuvre.

I’m way more likely to stick to a plan of ‘X miles, X times per week’ and that way if the schedule changes or get caught in work, I don’t feel like I’ve failed getting a session in.

I like the idea of the long run once a week at the weekend. I think I’ll go for a 6 mile this weekend (maybe 6 ½) and let that be the start of it. No 10 mile in mind yet, i must have a look at that. Maybe aim for one around end of april / start of may? Great advice though, really appreciate it! Maybe I should start a log for lent!

Krusty_Clown

By the way, 10 mile races don't happen too often, so it might be a better idea to find your two races (10 mile and half marathon) and gear your training plans around those.

Remember, long runs should be a god bit slower than your 10k pace. If you try to run them at your 10k pace, you'll burn out during the run. They're about adapting your body, getting time on your feet, and getting used to running longer distances. Best of luck! A log is a great way of motivating yourself.

claralara

Cheers for the advice again! I was looking for excuses all day yesterday not to go out last night but I managed mind over matter and got myself out. Log starts now! Motivation needs a push!