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Half marathon advice

  • 01-02-2025 10:48PM
    #1
    isfearrdrochrith
    Registered Users, Registered Users 2 Posts: 4 ✭


    Would really appreciate some advice please. Had a baby almost a year ago and have been trying to get back running since! I've signed up for the Dublin City Half at the end of March. Not getting my typical training done though and lucky to get out twice a week at the minute. Will be up to 10 miles for long run tomorrow hopefully and normally do parkrun on Saturdays. What's the best way to increase my training now to get through the half and avoid injury ? By adding in cross training and keep gradually increasing the LSR? My normal running schedule in the past involved steady runs, tempos, intervals and easy runs 4 days a week but life has just got in the way of all this the past few months. I previously had a 22.15 min 5k and sub 1:50 in a virtual half! Am very far off that now unfortunately! Would really appreciate any advice. Hopefully posting under the correct category!🙈 Thanks

    Tagged:


Comments

  • #2
    [Deleted User]
    Posts: 0 ✭ [Deleted User]


    https://www.boards.ie/discussion/2058392940/half-marathon-advice

    Buy a running buggy (get one second hand of Adverts if you don't have the cash) and take the baby with you for the runs.

    You most likely wont need to do any speed sessions if you're pushing a buggy at your regular pace or even a bit slower if its heavy for you.

    Improvise and turn shopping trips into runs etc. Run to shops, walk home with shopping etc.

    If you're working then cycle or run to work.

    Where there's a will there's a way.

    You probably wont get your target time or improve much this time around but by autumn you could be back near your best with consistency and a positive attitude.

    Build your core back up with some pelvic floor exercises.



  • #3
    bucketybuck
    Registered Users, Registered Users 2 Posts: 19,106 ✭✭✭✭bucketybuck


    Are you trying for a time or just to finish?

    If you can do ten miles you can finish a half so I wouldn't worry much about that, so it's all about what your actual goal is.



  • #4
    isfearrdrochrith
    Registered Users, Registered Users 2 Posts: 4 ✭isfearrdrochrith


    Thank you! @bucketybuck

    Where I'm lost is how to build consistently over next 2 months without overdoing it! Do I introduce the extra days or build the long run? Or do both very slowly? Or add in days in the gym instead of running?! I'd like to finish and do the best time I can, but don't want to risk getting injured just for the sake of rhe half either!



  • #5
    isfearrdrochrith
    Registered Users, Registered Users 2 Posts: 4 ✭isfearrdrochrith


    Great advice @hashtaglavista, thank you! The running buggy is on today's list!!

    I walk a couple of times every day and can definitely jog those with the buggy, I'm just afraid of overdoing it if I add it too many extra days?! Was thinking of adding in a gym day, swim or spin class instead if a running day so as not to overdo it?!



  • #6
    [Deleted User]
    Posts: 0 ✭ [Deleted User]


    https://www.boards.ie/discussion/comment/123126050#Comment_123126050

    If you can jog those walks then that's some extra mileage right there.

    Use the 10% rule for the long runs. Also, the length of the long run should be about 30% of your entire mileage for the week.

    A spin class will definitely increase your fitness. I would highly recommend one preferably not the day before or day after an intense run.

    If you can do the above gradually and keep doing your park run then that should suffice.

    You will know if its getting too much, the runs will feel too hard and you might start feeling run down. So just watch yourself and pull back if you're not feeling it.

    Most importantly, stretch! Even five minutes after your runs and build about 20 minutes of stretching and core/leg work into your gym work or at home twice a week.

    Again, leave some of it out if you're not feeling it.



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