Half Marathon Training & Bootcamp

Running Fool

HI,

Up till recently I've been running about 25 to 30 miles a week. Over 30 sometimes. A lot of 3 and 5m runs with a long run of 10 to 12 miles once a week. Overall running 5 to 6 days a week also.

So I have about 2 mths or so of boot camp and long story short I need to go to it to help out a friend who wants to get fit. I also enjoy it well enough and do zero strength training so it might be some benefit?
It's on Monday's and Wednesday's. So... if my week looks like the below, what's a good plan for half marathon training?
And before anyone suggests, don't go to boot camp is not an option ðŸ˜႒
I basically want to train as much as I can without over doing it.

Mon - boot camp
Tues -?
Wed -boot camp
Thurs - ?
Fri - ?
Sat - long run?
Sun - ?

Thx

28064212

Unless the bootcamp has a significant cardio component, you should be fine to keep up your running to your current levels. Your only issue should be scheduling, but work around the bootcamp. Could you run to/back from it?

demfad

Running Fool wrote: »

HI,

Up till recently I've been running about 25 to 30 miles a week. Over 30 sometimes. A lot of 3 and 5m runs with a long run of 10 to 12 miles once a week. Overall running 5 to 6 days a week also.

So I have about 2 mths or so of boot camp and long story short I need to go to it to help out a friend who wants to get fit. I also enjoy it well enough and do zero strength training so it might be some benefit?
It's on Monday's and Wednesday's. So... if my week looks like the below, what's a good plan for half marathon training?
And before anyone suggests, don't go to boot camp is not an option ðŸ˜႒
I basically want to train as much as I can without over doing it.

Mon - boot camp
Tues -?
Wed -boot camp
Thurs - ?
Fri - ?
Sat - long run?
Sun - ?

Thx

I can give you a few suggestions for how to fit running around it and in tandem with it, and I think the bootcamp will most likely bring you on. Can I just ask what this bootcamp will be composed of? Is it basically circuits or will there be running too e.g hill sprints?

Running Fool

demfad wrote: »

I can give you a few suggestions for how to fit running around it and in tandem with it, and I think the bootcamp will most likely bring you on. Can I just ask what this bootcamp will be composed of? Is it basically circuits or will there be running too e.g hill sprints?

It's really been circuits. Composed of squats, jumping squats, mountain climber, press ups, planks and some sprints, but not much sprints though.
Overall it is hard on the legs which has prompted me to post this as I don't wanna risk injury. For instance I did it Monday, did 7m last night and felt OK, but a bit sore. If I was sensible I should really have kept last night to 5m maybe.

demfad

Running Fool wrote: »

It's really been circuits. Composed of squats, jumping squats, mountain climber, press ups, planks and some sprints, but not much sprints though.
Overall it is hard on the legs which has prompted me to post this as I don't wanna risk injury. For instance I did it Monday, did 7m last night and felt OK, but a bit sore. If I was sensible I should really have kept last night to 5m maybe.

OK. That will help you.

You know mostly where to start so:
Ive included strides there for leg turnover.

Mon - boot camp
Tues -5
Wed -boot camp
Thurs - 5
Fri - 5-7 inc (8 x 100m strides) 5k- 3k race pace: very relaxed and controlled.
Sat - long run 10-12
Sun - 3-5 recovery

The boot camp will start to feel easier after a few weeks. You can then use it in tandem with the runs around it. You could bring both runs up to 7 miles.
Then make one longer for endurance and then faster (HM pace) for strenght endurance. The challenge you more, next progression would be to do the steady run directly after the bootcamp. This is teaching you to run fast on tired legs which is the requirement later in a HM.
That would be how I would work the bootcamp to benefit your target.

Are you doing any threshold runs (tempo) or any other sessions at the moment? And last question when is the goal HM?

Running Fool

demfad wrote: »

OK. That will help you.

You know mostly where to start so:
Ive included strides there for leg turnover.

Mon - boot camp
Tues -5
Wed -boot camp
Thurs - 5
Fri - 5-7 inc (8 x 100m strides) 5k- 3k race pace: very relaxed and controlled.
Sat - long run 10-12
Sun - 3-5 recovery

The boot camp will start to feel easier after a few weeks. You can then use it in tandem with the runs around it. You could bring both runs up to 7 miles.
Then make one longer for endurance and then faster (HM pace) for strenght endurance. The challenge you more, next progression would be to do the steady run directly after the bootcamp. This is teaching you to run fast on tired legs which is the requirement later in a HM.
That would be how I would work the bootcamp to benefit your target.

Are you doing any threshold runs (tempo) or any other sessions at the moment? And last question when is the goal HM?

Great – thx so much.

No tempo runs – have always been bad with these. I was doing some intervals, 4 to 6 800‘s about once a week.

Goal HM is Clontarf in July which I know can be windy but I live right beside it and do most of my runs on that route up the coast.My PB is 1.30.02 from River Moy HM last May.

So do you mean a few wks down the line I should have something like the below –

Mon - boot camp
Tues -7
Wed -boot camp
Thurs – 7- 9 w/ 3m @HM pace (on tired legs)
Fri - 5-7 inc (8 x 100m strides) 5k- 3k race pace: very relaxed and controlled.
Sat - long run 12-15
Sun - 3-5 recovery

demfad

Running Fool wrote: »

Great – thx so much.

No tempo runs – have always been bad with these. I was doing some intervals, 4 to 6 800‘s about once a week.

Goal HM is Clontarf in July which I know can be windy but I live right beside it and do most of my runs on that route up the coast.My PB is 1.30.02 from River Moy HM last May.

So do you mean a few wks down the line I should have something like the below –

Mon - boot camp
Tues -7
Wed -boot camp
Thurs – 7- 9 w/ 3m @HM pace (on tired legs)
Fri - 5-7 inc (8 x 100m strides) 5k- 3k race pace: very relaxed and controlled.
Sat - long run 12-15
Sun - 3-5 recovery

Ok. Thats a fast time. Think of the race as running fast (speed) for a long time (endurance).
Your time is good and the Circuits will help on the beach and with both your speed and endurance.

I would personally forget the 800s as its an inbetween session that probably wont help either your training or your race. You can replace it with aerobic intervals every second week.
3 sets of (6 x 20s-35s) jogback to recover or double effort time recovery, 3-5 mins between sets. Follow it with 2-8 mins hard.
e.g week one 3 x (6 x 20s) followed by 2 mins hard
next week 3 x (6 x 25s) followed by 3 mins hard etc.
Start the first set at a relaxed 5k pace. Keep the same perceived effort. The speed will increase naturally from set to set and week to week.
The 2-8 mins hard means you are immediately transferring your speed into something a little longer. After a few of these you'll notice the benefit in all training runs. The 2-8 mins gives you your VO2 max a kick too.

Endurance: In your case I would do that Thursday run @ your marathon effort (or slightly slower depending on how you feel). So all of the Thursday run @ this effort. 5-9 miles (add a mile each week) and move it to directly after the circuits when you feel the time is right (don't increase distance that week). When the circuits are over (?). You'd keep extending this run 9-13 miles. Last one say 2-3 weeks before the race.
Around then I'd start a specific session of 5-8 x 2k off 2 mins. Add 2k a week. Any races planned?

Once your bedded into the bootcamp: Two weeks might look like

PRE BOOTCAMP:

Mon - boot camp
Tues -7
Wed -boot camp
Thurs – 7 @ M pace (on tired legs)
Fri - 5-7 inc (8 x 100m strides) 5k- 3k race pace: very relaxed and controlled.
Sat - long run 12-15
Sun - 3-5 recovery

Mon - boot camp
Tues -8 @ M pace (on tired legs)
Wed -boot camp
Thurs – easy 7
Fri - 2 x (6 x 20s) + 2 mins hard.
Sat - long run 12-15
Sun - 3-5 recovery

POST BOOTCAMP:

Mon - Easy

Tues - 3 x (6 x 35) (drop hard rep now)
Wed - Easy
Thurs – 5 x 2k
Fri - Easy
Sat - long run last 15 mins fast
Sun - recovery

Mon - Easy + strides
Tues - 6 x 2k
Wed - Easy
Thurs – 10 miles
Fri - Easy
Sat - 12 miles fast
Sun - recovery

Tues - 3 x (6 x 35) (drop hard rep now)
Wed - Easy
Thurs – 7 x 2k
Fri - Easy
Sat - long run last 30 mins fast
Sun - recovery

Mon - Easy + strides
Tues - 8 x 2k
Wed - Easy
Thurs – 10 miles
Fri - Easy
Sat - 13 miles fast
Sun - recovery

Mon - Easy + strides
Tues - 4 x 2k
Wed - Easy
Thurs – Easy + strides
Fri - Easy
WEEKEND TARGET RACE

Running Fool

demfad wrote: »

Ok. Thats a fast time. Think of the race as running fast (speed) for a long time (endurance).
Your time is good and the Circuits will help on the beach and with both your speed and endurance.

I would personally forget the 800s as its an inbetween session that probably wont help either your training or your race. You can replace it with aerobic intervals every second week.
3 sets of (6 x 20s-35s) jogback to recover or double effort time recovery, 3-5 mins between sets. Follow it with 2-8 mins hard.
e.g week one 3 x (6 x 20s) followed by 2 mins hard
next week 3 x (6 x 25s) followed by 3 mins hard etc.
Start the first set at a relaxed 5k pace. Keep the same perceived effort. The speed will increase naturally from set to set and week to week.
The 2-8 mins hard means you are immediately transferring your speed into something a little longer. After a few of these you'll notice the benefit in all training runs. The 2-8 mins gives you your VO2 max a kick too.

Endurance: In your case I would do that Thursday run @ your marathon effort (or slightly slower depending on how you feel). So all of the Thursday run @ this effort. 5-9 miles (add a mile each week) and move it to directly after the circuits when you feel the time is right (don't increase distance that week). When the circuits are over (?). You'd keep extending this run 9-13 miles. Last one say 2-3 weeks before the race.
Around then I'd start a specific session of 5-8 x 2k off 2 mins. Add 2k a week. Any races planned?

Once your bedded into the bootcamp: Two weeks might look like

PRE BOOTCAMP:

Mon - boot camp
Tues -7
Wed -boot camp
Thurs – 7 @ M pace (on tired legs)
Fri - 5-7 inc (8 x 100m strides) 5k- 3k race pace: very relaxed and controlled.
Sat - long run 12-15
Sun - 3-5 recovery

Mon - boot camp
Tues -8 @ M pace (on tired legs)
Wed -boot camp
Thurs – easy 7
Fri - 2 x (6 x 20s) + 2 mins hard.
Sat - long run 12-15
Sun - 3-5 recovery

POST BOOTCAMP:

Mon - Easy

Tues - 3 x (6 x 35) (drop hard rep now)
Wed - Easy
Thurs – 5 x 2k
Fri - Easy
Sat - long run last 15 mins fast
Sun - recovery

Mon - Easy + strides
Tues - 6 x 2k
Wed - Easy
Thurs – 10 miles
Fri - Easy
Sat - 12 miles fast
Sun - recovery

Tues - 3 x (6 x 35) (drop hard rep now)
Wed - Easy
Thurs – 7 x 2k
Fri - Easy
Sat - long run last 30 mins fast
Sun - recovery

Mon - Easy + strides
Tues - 8 x 2k
Wed - Easy
Thurs – 10 miles
Fri - Easy
Sat - 13 miles fast
Sun - recovery

Mon - Easy + strides
Tues - 4 x 2k
Wed - Easy
Thurs – Easy + strides
Fri - Easy
WEEKEND TARGET RACE

This is great! exactly what I need!
Thanks so much.