Training schedule from 10k to 10m to 1/2 marathon

inigo

I run a 5k race in June in under 25min and the dlr bay 10k in just under 55 min last Monday. I was thinking of going all the way to half marathon, which I run in under 2h 6-7 years ago. My intention is to do the Dublin marathon 10 mile run later in August and then the half marathon in September.

First of all, considering I run 3 days a week at the pace of the 10k race above, am I crazy to try and run a half marathon from 10k in 6 weeks?

I have found many schedules but all have series and cross training I can't really be bothered with. Can anyone please point me to a simple half marathon schedule with just runs that would incorporate a 9-10 mile run in about 2 weeks from start and the half marathon 4 weeks later?

Time-wise I would be aiming for 1h30m for the 10m and 2h for the half marathon.

Thanks!

Big Logger

inigo wrote: »

I run a 5k race in June in under 25min and the dlr bay 10k in just under 55 min last Monday. I was thinking of going all the way to half marathon, which I run in under 2h 6-7 years ago. My intention is to do the Dublin marathon 10 mile run later in August and then the half marathon in September.

First of all, considering I run 3 days a week at the pace of the 10k race above, am I crazy to try and run a half marathon from 10k in 6 weeks?

I have found many schedules but all have series and cross training I can't really be bothered with. Can anyone please point me to a simple half marathon schedule with just runs that would incorporate a 9-10 mile run in about 2 weeks from start and the half marathon 4 weeks later?

Time-wise I would be aiming for 1h30m for the 10m and 2h for the half marathon.

Thanks!

This is the most popular plan you'll find: http://www.halhigdon.com/training/51131/Half-Marathon-Novice-1-Training-Program

There is cross training in it but its optional, just don't follow that part.

...if you follow the above plan from 6 weeks to go then you'll find you're spot on target.
I myself would be happier having more than 10 miles covered though with 2 weeks to go, I would try and increase the odd week by another mile so that I've covered at least 12 miles in training especially if I was after a time.
I'm not sure though if you're in that position if you want to train safely and follow the no more than 10% increase in mileage per week rule.

inigo

Thanks for that Big L! I now know about the 10% rule! Perhaps I should forget about times and just aim to finish without stopping or walking...

I have taken the plan you suggested and taylored it to my particular circumstances and availability. There's a big jump between weeks 8 and 9 because of the 10m race in week 8. Does the schedule look ok to the more experienced runners?

Regarding cross training, I can cycle to work the odd day and I walk a fair bit too, so it seems like I'm ok. It's the strength thing and going to the gym/doing push-ups I can't be bothered with. I wouldn't have time to go either.

Cheers

Big Logger

inigo wrote: »

Thanks for that Big L! I now know about the 10% rule! Perhaps I should forget about times and just aim to finish without stopping or walking...

I have taken the plan you suggested and taylored it to my particular circumstances and availability. There's a big jump between weeks 8 and 9 because of the 10m race in week 8. Does the schedule look ok to the more experienced runners?

Regarding cross training, I can cycle to work the odd day and I walk a fair bit too, so it seems like I'm ok. It's the strength thing and going to the gym/doing push-ups I can't be bothered with. I wouldn't have time to go either.

Cheers

Yeah I think you're right about the time thing. You will enjoy your half much better if you just concentrate on finishing it and taking in the atmosphere etc. Then if you like it you can train for another further down the line with a realistic target in mind.
You plan looks fine, not too taxing but enough to get you through.
Good luck and enjoy it.