Half Marathon Training Plan for me!

Stargazer7

Hi all,

Somewhat experienced runner here looking to complete the Dingle Marathon in September 2013 and improve my speed and fitness overall

Bit of history - Been running regularly for about 3 years, have completed a number of 5k races and the Kildare half marathon and the DCM last year. Half marathon time was 1hr 52 mins and full marathon was 4hrs 20:rolleyes: - the latter mostly due to pain and a general grounding toward a snails pace after mile 22. About 18 miles in I was running a 4 hr marathon but what can you do!

So, my wish list is the following:

• Run a slightly faster time for the Dingle half marathon - even 1.45 would be great as I've heard Dingle is rather hilly.
• Cut down my 5km time as it's currently ~25mins
• Continue with my strength training as I'm trying to lose a bit of weight and continue getting stronger

I'm thinking the hal higdon intermediate model as it has some speed training, stength training and not too much milege (The physio has warned me that I shouldn't be tackling marathons with my "interesting biomechanics":o) but I would love some of the more seasoned runners in here to give some input.


Hope I haven't overloaded you guys with info - any help is much appreciated

Clearlier

What have you been doing training wise and what are you doing at the moment? Followed any plans before?
How much time are you looking to spend training?
Interesting biomechanics?

Stargazer7

Over the past few months I've been running a few 5km and an 8km during the week, coupled with 2 weights days where I do weighted squats, lunges, push ups, tricep dips, planking etc - the weights plan was tailored for strengthening coming up to the marathon last year.

Ideally I was thinking 3/4 days running and 2 days of weights - if there was an overlap with the two that's fine too.

The interesting biomechanics comment was meted out last year when I came into the physio in calf agony 3 weeks prior to the marathon. Basically I have really flat feet and have been advised not to do very long runs e.g. marathons.

dna_leri

Step 1 - go to another physio for advice.

Flat feet should not be a barrier to running (even a marathon). However if your physio has advised you not to run then anyone who gives advice here is setting themselves up as knowing more than the professional. Better to ask for recommendations in your area for a physio who can support your aims.

Clearlier

What dna says is not untrue. Saying that flat feet gives interesting biomechanics and you shouldn't run long but not giving you any guidance on how to improve is surprising and warrants a second opinion in my book - preferably from somebody who has extensive experience of treating runners.

Your strength plan looks reasonable to me. No harm in getting someone to put together a different one for you so that you have two to mix and match. The basic principle is that you want to have your core especially your glutes and hip flexors working well and anything that promotes high quality movements of those muscles will serve you well.

On the running front. I had a quick look at the Hal Higdon Intermediate plan and the start looks reasonable for you but there isn't a lot of progression. Unless this is significantly harder than your training plan for the 1:52 half or something else changed (your weight maybe) you'll be struggling to improve much. This plan is designed largely to get you around. That said, if you have got insurmountable biomechanical issues this might be the best plan for you.