Please help me with a half-marathon training plan

huskerdu

Hi all,
I have committed to run the Clontarf Half-marathon in 4 weeks time. I am weeks behind in my training, due to an injury flair up a few months ago.
My knee seems fine now, but I am unsure what to do now.

My PB is 1.56 set at the Dublin Half last September. I had planned to train to break this, but I have not done the training so far.

I ran 23.40 for 5k and 40.07 for 5m in the last few months, both of thisa equal my PB for those distances.

I am running every third day at the moment, while I gauge what my knee is fit for. I need to up this to 3 times a week or more for the next 4 weeks.

My runs in the last 2 weeks have been a mixture of

7k at 5.15m/km
10/11k at approx 5.45m/km
15K at 5.52m/km

I have not run more that 15k at a time in 6 weeks
I did 18K at 6.15m/km then.

To equal my PB, I need to run the race at 5.30m/km

Any suggestions from more experienced runners than me for a 4 weeks training plan.

Thanks,

Clearlier

huskerdu - it doesn't really sound like you should be running this and certainly not doing it looking for a PB. If you have to run it then run it as a training run otherwise you're risking injury again.

Once you're done take a step back and make a training plan. Start with what you can definitely do and build it slowly over time. Many of us here will help you with a long term training plan but there's not much you can do in 4 weeks and little of it advisable when you're not 100% certain that you're clear of an injury

P.S. I'm sorry because I know that's probably not what you want to hear but I don't think it would be sensible to suggest anything else.

huskerdu

Thank you, I hear the voice of reason,

I will continue to increase my training slowly and if i am feeling good,
I will run it as a training run at a slower than my planned pace.

I did 13k at a reasonable yesterday and felt great.