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From 10k to the half marathon...


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I've entered a half marathon at the end of September, which seemed like a good idea at the time and is now looking a little daunting.  I can run 10k fairly comfortably, and so I need to double the distance plus a bit more for a half marathon.  My usual 10k route is "undulating", while the half marathon course looks much flatter.

 

A quick google search will find me any number of training plans and schedules and things, all of which slightly different, so I'm not after another training plan.  Rather, I'd really appreciate advice on other aspects of it.  I think what i find slightly daunting is that prior to my 10k race I gradually built up my running to 10k, so on race day I knew I could finish.  Half marathon training looks like a different beast, as few if any of the programmes involve running a half marathon prior to race day - rather, it's putting in the miles in the months and weeks leading up, tapering off a bit in the last week or so, and then doing it on the day.  Is that about right?

 

Any other hints/tips/anecdotes/things to consider? 

 Level 4 Human Adventurer / Level 4 Scout, couch to 5k graduate, six time marathon finisher.

Spoiler

 

Current 5k Personal Best: 22:00 / 21:23 / 21:13 / 21:09 / 20:55 / 20:25 (4th July 17)

Current 5 mile PB: 36:41 35:27 34:52 (10th May 17)

Current 10k PB: 44:58 44:27 44:07 44:06 43:50 (29th June 17)

Current Half Marathon PB: 1:41:54 1:38:24 1:37:47 1:37:41 (14th June 15)

Current Marathon PB: 3:39:34 3:29:49 (10th April 16)

 

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I would say your 2 most important things are your long run once per week(or whatever the program calls for), and recovery time.  It's ok to miss a run here and there, but make sure to not fall behind in your long runs.  Even if you go very slow, make sure you get that distance in.  

Crespo

Race: Half-Elf | Class: Ranger

[Level: 0 | STR 0 | DEX 0 | STA 0 | CON 0 | WIS 0 | CHA 0 ]

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That's the gist of it, really just make sure you get your long runs in. The couple of half marathons I did I think the longest I ran before hand was 11 or 12 miles and was fine on race day.

 

Right now I'm training for a half marathon 10/12 so I'll keep popping in to see how you are doing.

Between a rock and a hard place, use our finger nails to climb, it's all we know..........

Daily Mile

Perfer et obdura: Dolor hic tibi proderit olim

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Thanks both.  My "long run" is at 10k at the moment, and I think I'm going to gradually increase that each week, while reducing the distance of my other runs, or at least not increasing them further.  I've been at 10k for a while because I've had one 10k race and another coming up, but for the last few I've started running more slowly and finished with a bit more still in the tank.  Think I might start using time rather than distance to measure my "long run".  I generally run between 48 and 50 mins for a 10k, so perhaps I'll attempt to run for an hour on my next long run.

 Level 4 Human Adventurer / Level 4 Scout, couch to 5k graduate, six time marathon finisher.

Spoiler

 

Current 5k Personal Best: 22:00 / 21:23 / 21:13 / 21:09 / 20:55 / 20:25 (4th July 17)

Current 5 mile PB: 36:41 35:27 34:52 (10th May 17)

Current 10k PB: 44:58 44:27 44:07 44:06 43:50 (29th June 17)

Current Half Marathon PB: 1:41:54 1:38:24 1:37:47 1:37:41 (14th June 15)

Current Marathon PB: 3:39:34 3:29:49 (10th April 16)

 

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That should be about another mile or so, that would work

 

And I honestly wouldn't drop your weekly mileage, I would keep it the same and every so often pick a day during the week and up that mileage a little bit, your legs will be sore but it's worth it in the end

 

for example I run

 

3.1, 4.8, 3.1, 4.8, 9.5 for 25.3 miles in the week

 

this week I'm adding in another mile to my long run

3.1, 4.8, 3.1, 4.8, 10.5 for 26.3

 

next week I'll be adding a mile to a weekly run

 

3.1, 4.8, 4.2, 4.8, 10.5 for 27.4

 

I normally do two weeks of a long distance before adding another mile to it, there is no scientific reason behind it just the way I like to do things and has worked for me before

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Between a rock and a hard place, use our finger nails to climb, it's all we know..........

Daily Mile

Perfer et obdura: Dolor hic tibi proderit olim

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I agree with what FoG is saying. When I trained for my halfs (halves?) last fall, I ran a lot less than that. My schedules looked more like:

 

Tuesday: 3 miles (speed work), Thursday: 6 miles "longish run", Sunday: 10-12 mile long run Total: ~20 mi/week. I also did lots of biking and swimming on off days.

 

From a 6 mile long run, I added 1-2 miles per week to end up at 10-12 miles. Once I was there, I ran 10-12 miles every weekend until it was easy and fun.

 

I think 10 k is just a stone throw away from 13.1. You're nearly there!

Class and Profession: Level 23 Borg Queen 

 

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Thanks!  Off to a decent start... I decided to measure yesterday's long run by time rather than distance.  I aimed to run for 1 hour, rather than the usual 50 mins (or just under) it takes me to do 10k, but I miscalculated a bit and ran an extra 5 mins to get to the edge of the park. Total 65mins, distance 12.27km (7.6 miles), and with something still left in the tank on a very hot day over undulating terrain with a mixture of surfaces.  I surprised myself a bit by how much longer I can run for if I drop the pace that little bit, especially uphill. The half marathon should be in cooler conditions on a much flatter course, and mainly on roads.

 

I don't run two consecutive days to avoid injury (ankle problem), so I'm now thinking my 3 runs per week will be one long run (running for a bit longer each time), one 10k run, and probably one fast 5k run.  Couple of holidays and a 10k race between now and the half marathon to complicate things, but roughly that's the plan.

 Level 4 Human Adventurer / Level 4 Scout, couch to 5k graduate, six time marathon finisher.

Spoiler

 

Current 5k Personal Best: 22:00 / 21:23 / 21:13 / 21:09 / 20:55 / 20:25 (4th July 17)

Current 5 mile PB: 36:41 35:27 34:52 (10th May 17)

Current 10k PB: 44:58 44:27 44:07 44:06 43:50 (29th June 17)

Current Half Marathon PB: 1:41:54 1:38:24 1:37:47 1:37:41 (14th June 15)

Current Marathon PB: 3:39:34 3:29:49 (10th April 16)

 

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Hey Rostov, this sounds awesome. I'm actually a fan of adding time rather than distance because I tend to run slow and adding another mile can be adding another 10-12 minutes (depending on the heat and humidity).

 

The general "rule" is to add 10% of your total weekly mileage to your next weeks long run. So if you ran 20 miles in one week, then add 2 miles to your next weeks long run. I think this is too high and it's never really worked for me. I think adding time using the same metric is a lot better, just like you did by adding 10 minutes to the end of your run and backing down on the pace.

 

13.1 is daunting, but you'll be surprised at how easily you get to it from the 10k stage.

 

... now you've got me all excited about training.

Amazon Warrior

29, F, 5'11 ft, 159lbs

#1, #2, #3, #4, #5

 

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Quick update... my long slow run is now up to 90 mins, during which I ran about 17k (about 10.5 miles).  As well as a weekly LSR, I've done an additional 10k run each week and either a fast 5k or some rebounder jogging.  I'll be doing another 90 mins next week and the week after moving to a new circular route of about 10 miles rather than doing multiple laps of the lovely large park on the doorstep.  The park is lovely, but it's all familiar territory and I'm never really that far from home.  The 10 mile circuit is flatter, but will be different kind of challenge in taking me much further away from home.

 

I've also entered a 5 mile and two 10k races between now and the half marathon, which is at the end of September.  Also, some of my fast 5ks will be Parkruns, so I should be able to build up more raceday experience.

 

I'm not sure how much more I want to increase my long slow run.  Perhaps five or ten minutes every other week, but while I quite like the idea of running the full distance in training, I'm not sure I want to do that every week.  But I need a good base, as the end of holiday will be about the time I need to start to taper.

 Level 4 Human Adventurer / Level 4 Scout, couch to 5k graduate, six time marathon finisher.

Spoiler

 

Current 5k Personal Best: 22:00 / 21:23 / 21:13 / 21:09 / 20:55 / 20:25 (4th July 17)

Current 5 mile PB: 36:41 35:27 34:52 (10th May 17)

Current 10k PB: 44:58 44:27 44:07 44:06 43:50 (29th June 17)

Current Half Marathon PB: 1:41:54 1:38:24 1:37:47 1:37:41 (14th June 15)

Current Marathon PB: 3:39:34 3:29:49 (10th April 16)

 

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