training for 1/2 marathon

buneknek

buneknek

Cathlete
To all runners out there I have a question for you. I never run a marathon before but I exercise 5-6days a week for about 1 hr/day so I'm ok strength wise. The longest I've run was 5 miles but I'm thinking to do 10 miles. I hve 1 month before the marathon start so what kinda exercise should I do & how often should I run. OK considfer these as well, I have 3 litle ones ages 6,4 & 4 mos old and I work full time. So my schedule is pretty tight, 1 hr the most. And can only run on the treadmill except on Saturday.

Thanks in advance for the response.
 
I am not an expert but I have run a 10K before and the one thing I learned that is if you want to be a better runner then you must run and run and run...meaning, I cut out all other cardio exercises and really focused on just running and 2 days per week I did full body weight training with an extreme focus on lower body-muscle endurance weight work. I would train 6 days per week, 4 of them running and 2 days of the weight workouts. I would do some long runs (6-7 miles) and some short runs (2-4 miles) and 1 day a run-walk routine. I found that this really helped endurance, which is what you need for race day. I hope this helps a little, there also might be some websites out there that can give you advice and a training schedule. Good luck!!
 
Runner's World and Cool Runnings both have training plans, but most of them are for more than 4 weeks! I agree with aimtobe - if you don't have more than a month to train, run 3-4 days a week mixing up short and long runs and remember to taper off the last week.

Good luck! Let us know how you do!
 
Hi Bunekneck! To get conditioned for an event you need to practice and perform the same movements of that event activity to get better at it. This concept is termed "specificity training". The only way to get great conditioning for a running event is to run and run and run. To keep your muscles conditioned for the race you also want to do muscle endurance training. Nothing too heavy. Since you only have a month, you want to run about 4 to 5 days a week and do total body muscle endurance training about two times per week. You don't want to jump into a long run too soon and develop shin splints so try to take the first week to 10 days of running at a 5 to 7 mile run. Then gradually increase your mileage until you can run the full 10 (and maybe even shoot for 12 one day). Training for this in one months time might be too soon to get the best conditioning and prep work you can, but I am sure if you can run 5 miles now, you can run 10 miles in a month from now....just maybe not at the pace you could run it in if you gave yourself two to three months to prepare for it.

Watch your diet too...eat CLEAN and stay hydrated.

Good Luck!



buneknek said:
To all runners out there I have a question for you. I never run a marathon before but I exercise 5-6days a week for about 1 hr/day so I'm ok strength wise. The longest I've run was 5 miles but I'm thinking to do 10 miles. I hve 1 month before the marathon start so what kinda exercise should I do & how often should I run. OK considfer these as well, I have 3 litle ones ages 6,4 & 4 mos old and I work full time. So my schedule is pretty tight, 1 hr the most. And can only run on the treadmill except on Saturday.

Thanks in advance for the response.
Click to expand...
 
Thanks Cathe, Aimtobe & Syzygy for the suggestions. I'll definitely keep running to get to my goal. I just run 5 miles this am. Yoohoo!
 
This is really good feedback, Cathe, I will tuck this away as I'm going to run a half marathon this September! eek!
 
weight training for 1/2 marathon....

This topic is right on time, for I plan to run my first 1/2 marathon in October. I ran my first 5k in March and plan on my 2nd 5k in late June. I decided to take it up a notch and will begin training for the 1/2 marathon in June. I believe that I have the running/walking training all set, but if I want to incorporate weight training, what Cathe's Dvd would be best to compliment my running/walking schedule and which one should I avoid or limit? I currently run 2 days a week (only 3 miles) and run/walk inverals 2 days a week. Thanks for any advice.....Veronica
 
Cathe or anyone who is qualified to answer this question, can I incorporate the sts with my training for the half marathon on October. I understand from your previous post that heavy lifting is not recommened, so should I do the Meso cycle 1 and 2 or is it ok to do the entire program as it is designed. I am hoping that someone will answer my question regarding weight training in conjunction with training for the marathon. I plan to begin my training next week. Thanks in advance..Veronica
 
Go Buneknek!

All I have to say is WOW! With three lil' ones you are amazing to even attempt this! But, you can do it! Have fun and let us know how it goes!
 
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