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5 week to half-marathon

  • 07-09-2018 9:19pm
    #1
    IamtheWalrus
    Closed Accounts Posts: 6,075 ✭✭✭


    I have a half marathon in 5 week's time. I would like to know the type of training I should do for the best time. I hope to finish <120mins. I'd love to do 90 but I think that's unrealistic given the limited time.

    I've run a couple of sub-2 hour marathons a few years back. My current fitness is pretty good but I only do weight-lifting and the occasional cardio. 10k is not a daunting run for me though - not sure about 21.

    With such limited time, should I be concentrating on getting mileage in, or should I concentrate on shorter but faster? Both I guess.

    Are there any tried-and-tested training schedules out there I could follow?


Comments

  • #2
    Lazare
    Registered Users Posts: 4,412 ✭✭✭Lazare


    Unfortunately five weeks is far too short a lead in to attempt a 'time' in a half with no base.

    If you've ran sub 2 hour halfs before (obv that's what you meant), with a decent base and a good 12 week plan you should be able to comfortably do that again.

    Run slow and easy as often as you can between now and then and just run/walk it for fun. Pick an early spring one and target that.


  • #3
    Burkie1203
    Registered Users Posts: 11,122 ✭✭✭✭Burkie1203


    IamtheWalrus wrote: »
    I have a half marathon in 5 week's time. I would like to know the type of training I should do for the best time. I hope to finish <120mins. I'd love to do 90 but I think that's unrealistic given the limited time.

    I've run a couple of sub-2 hour marathons a few years back. My current fitness is pretty good but I only do weight-lifting and the occasional cardio. 10k is not a daunting run for me though - not sure about 21.

    With such limited time, should I be concentrating on getting mileage in, or should I concentrate on shorter but faster? Both I guess.

    Are there any tried-and-tested training schedules out there I could follow?

    weeks 1 and 2
    3 x 15km followed by 2 x 18km

    Week 3 and 4
    3 x 16km followed by 3 x 12km

    Week 5
    10km, 8km, 5km

    If you manage your pace to around the 5.15-5.30/km you should be capable of a sub 2 hour without overly stressing yourself


    I did rock n roll 4 weeks ago. My first half. Now I do run regular (parkrun plus 2 x 10/12km) but in the 6 weeks i kept doing parkrun but also was building distance and was doing the following on Sunday Tuesday thursday

    12 13 14

    14 15 16

    16 17 18

    14 15 14

    14 14 14

    10 08 05

    Average pace was around 5.15/km. I did the half at 5.19/km but knockmaroon twice is why it was slightly behind that training pace. My parkrun average is 22.15 or so but I couldn't hold that tempo over anything longer then 10km so I didn't try. (I have done 6 sub 45min 10km) I ran at a slower comfortable pace to be able to build the distances


    If you have garmin where you can go for a 12-14k run and try and keep your pace comfortable you will very quickly build that bit of endurance needed. And if the half course is flat you should be capable of sub 2 hour.


  • #4
    IamtheWalrus
    Closed Accounts Posts: 6,075 ✭✭✭IamtheWalrus


    Thanks. Isn't 2 long runs per week excessive? Considering recovery time etc? 18 is only 3 short of the race.


  • #5
    Zebra3
    Registered Users Posts: 13,848 ✭✭✭✭Zebra3


    IamtheWalrus wrote: »
    I've run a couple of sub-2 hour marathons a few years back.

    Impressive. :pac:


  • #6
    IamtheWalrus
    Closed Accounts Posts: 6,075 ✭✭✭IamtheWalrus


    Zebra3 wrote: »
    Impressive. :pac:

    What I meant to say is I've run a couple of sub-2 hour baths.


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  • #7
    Kurt.Godel
    Closed Accounts Posts: 1,110 ✭✭✭Kurt.Godel


    IamtheWalrus wrote: »
    What I meant to say is I've run a couple of sub-2 hour baths.

    Even more impressive!


  • #8
    skyblue46
    Registered Users Posts: 4,807 ✭✭✭skyblue46


    Burkie1203 wrote: »
    weeks 1 and 2
    3 x 15km followed by 2 x 18km

    Week 3 and 4
    3 x 16km followed by 3 x 12km

    Week 5
    10km, 8km, 5km

    If you manage your pace to around the 5.15-5.30/km you should be capable of a sub 2 hour without overly stressing yourself


    I did rock n roll 4 weeks ago. My first half. Now I do run regular (parkrun plus 2 x 10/12km) but in the 6 weeks i kept doing parkrun but also was building distance and was doing the following on Sunday Tuesday thursday

    12 13 14

    14 15 16

    16 17 18

    14 15 14

    14 14 14

    10 08 05

    Average pace was around 5.15/km. I did the half at 5.19/km but knockmaroon twice is why it was slightly behind that training pace. My parkrun average is 22.15 or so but I couldn't hold that tempo over anything longer then 10km so I didn't try. (I have done 6 sub 45min 10km) I ran at a slower comfortable pace to be able to build the distances


    If you have garmin where you can go for a 12-14k run and try and keep your pace comfortable you will very quickly build that bit of endurance needed. And if the half course is flat you should be capable of sub 2 hour.

    That sort of training is beyond bonkers and shouldn't be recommended to anyone. Three runs a week in or around HM pace? Telling someone hoping for a 2hr half to train at 5:15/5:30 is verging on irresponsible.


  • #9
    IamtheWalrus
    Closed Accounts Posts: 6,075 ✭✭✭IamtheWalrus


    I ran 17km in 1.40, average 05:46 min/km. It's slow but I just wanted an injury-free mileage run.

    Any tips on how I'd build up speed? I have 4 weeks remaining.


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