10 replies to this topic

[Weetbix]

Ok, so there is three weeks to go until my first HM and am after a bit of advice on what to do in these last 3 weeks and race day. I have built up my weekly km from 35-55 in the last 8 weeks or so with a long run of 18km Saturday. Prior to this I was probably doing about 18km a week running plus some cross training as I play a variety of sports and have always been fit and active. I have gotten through this all okay but have been unable to run a 10km race (due to other committments) as someone recommended to do in order to set a goal time using McMillans calculator. Instead I ran a 10km time trial that I mapped out on google maps this morning. Came home in 42 minutes 40 seconds. I plugged this in to the McMillan calculator which gave me the predicted HM time of 1:34:56 which was a lot quicker than I would've thought...am curious as to what to do race day. 1:40 pacer? Or just run my own race?

Also my plan for the next three weeks is as follows, any suggestions would be greatly appreciated...

Tuesday: Rest
Wednesday: 12 km
Thursday: 9km
Friday:6km
Saturday:18km
Sunday: Rest

Monday: 10km
Tuesday: rest
Wednesday: 12km
Thursday: 9km
Friday: 6km
Saturday: 12km
Sunday: rest

Monday: 8km
Tuesday: rest
Wednesday: 6km
Thursday:3km
Friday:rest
Saturday:rest
Sunday: race

[enduro]

Hi Weetbix

I'm guessing that you have never run over 20km ? Remember if you go out too hard at the start you may burn up all your reserve. A suggestion might be to run a hard 16km or so run this week and see how you feel afterwards? Remember being your first h/m you'll be guaranteed a PB and there will be plenty of other half's later to beat it.

Goodluck.

[Brick]

Weetbix, on Aug 4 2008, 09:48 AM, said:

Ok, so there is three weeks to go until my first HM and am after a bit of advice on what to do in these last 3 weeks and race day. I have built up my weekly km from 35-55 in the last 8 weeks or so with a long run of 18km Saturday. Prior to this I was probably doing about 18km a week running plus some cross training as I play a variety of sports and have always been fit and active. I have gotten through this all okay but have been unable to run a 10km race (due to other committments) as someone recommended to do in order to set a goal time using McMillans calculator. Instead I ran a 10km time trial that I mapped out on google maps this morning. Came home in 42 minutes 40 seconds. I plugged this in to the McMillan calculator which gave me the predicted HM time of 1:34:56 which was a lot quicker than I would've thought...am curious as to what to do race day. 1:40 pacer? Or just run my own race?

Also my plan for the next three weeks is as follows, any suggestions would be greatly appreciated...

Tuesday: Rest
Wednesday: 12 km
Thursday: 9km
Friday:6km
Saturday:18km
Sunday: Rest

Monday: 10km
Tuesday: rest
Wednesday: 12km
Thursday: 9km
Friday: 6km
Saturday: 12km
Sunday: rest

Monday: 8km
Tuesday: rest
Wednesday: 6km
Thursday:3km
Friday:rest
Saturday:rest
Sunday: race

I think you need to space your runs out a little bit more, this will help you prepare better because it is closer to the race week than you have above.

Disclaimer:
If you are used to so few a rest days IE these are normal weeks for you just ignore me.

Tuesday: Rest
Wednesday: 12 km
Thursday: 9km
Friday:rest
Saturday:18km
Sunday: Rest

Monday: 10km
Tuesday: rest
Wednesday: 12km
Thursday: rest
Friday: 6km
Saturday:12km
Sunday: rest

Monday: 8km
Tuesday: rest
Wednesday: 6km
Thursday:rest
Friday:3km
Saturday:rest
Sunday: race


Remember you have already done all of the hard work this is just conditioning.

Brick

[M12]

Before my first half marathon i ran 20k twice, two weeks and one week out from it. The first time was only actually 18k cos i took a wrong turn. But I would suggest three runs max in the week prior to it, sunday (or saturday) tuesday and thursday. My last week would be:

Sat/Sun: 15-20km (a long run)
Mon: rest
Tues: 6km
Wed: rest
THurs: 4km
Fri/Sat: rest

That's what works for me anyway.

The last week, don't look for time, just keep the legs ticking over at an easy pace, you don't want to overdo anything.

[Dolphin]

The simple rule for your three week taper is to reduce volume and maintain intensity. You don't seem to be doing any speed sessions, so don't introduce them now (if you were, you'd just reduce the number of repeats). So, do your normal runs but shorten them up a bit, while resisting the temptation to compensate by going faster.

Why not start your race with the 1:40 pace group to avoid going out too hard, and pull away after four or five kms if they are obviously way too slow for you?

[Peterhorse]

An excellent point by enduro about being plenty more to come. not many people do their fastest ever time in their first race, it's about getting one under your belt, to your own level of "realistic satisfaction", then building on that experience from then on.
My times are similar to yours byt the seems. One thing about teh mcmillan calculator is that it assumes you have done the correct training for the longer distance your are predicting. in your case, it may be that you haven't quite got the longer time miles under your belt to exactly make that time, but you'll probably go pretty close from what you have said you did in training. putting race day variables aside,

as a first up half, i'd be starting with the 1:40 group and aiming to push on ahead of them from half way to see if you can mow down the 1:35 ballons.. if you feel good then bolt the last 1k, finishing with arms in the air singin' out "hooray". but if you start with the 1:35 group and go too hard, the 1:40's might come past you in the last 3k, you might limp that last 1k and drag your arms over the line muttering "i'm stuffed" (pacers usually go a little bit faster than the average goal pace to keep a bit up their sleeve).

my crapping on will make more sense after a few more

best of luck, will watch with interest. you'll be fine!

cheers

PH

Edit - yes, keep the speed session intentisty right up for the next few weeks, it will top off the base you have built

Edited by Peterhorse, 05 August 2008 - 04:12 PM.

[Hoops]

Hi all,

I'm in a similar boat here - I've got the perth C2S HM in a few weeks and have been considering how much of a taper is appropriate for a HM..

I ran a comfortable 75:30 at a 15K XC race last weekend, so am hoping for a ~100min HM.

So is one week taper considered enough for a HM? i.e still do a 18-20km LSR the weekend before, then just have a lazy final week?

[Bellthorpe]

Taper != lazy.

[Wendjemagnus]

Helo,

I just started running about 6 months ago...I trained with the start to run program. So I run 5km now (i know it's not a lot...).
Sunday I gonna try the 14km of Centennial park and on May 17th the 1/2 marathon.
What I would like to know...
How should I train best know?

[Eagle]

Wendjemagnus, on Mar 25 2009, 03:46 PM, said:

Helo,

I just started running about 6 months ago...I trained with the start to run program. So I run 5km now (i know it's not a lot...).
Sunday I gonna try the 14km of Centennial park and on May 17th the 1/2 marathon.
What I would like to know...
How should I train best know?

At your level - simple. Just do as many k's as you can at a pace that is very comfortable. Repeat it as often as you can. Nothing fancy like speed work should be done. You need to build up your strength and endurance. Run as often as you can as as long as you can PROVIDED it is only long enough so that you can run it again not the next day but the following day. Or try on long day followed by a short day. The pace should be firm but one that you can run for the whole of the planned distance.

[maryclaire]

if you're running 5k now after 6 months of training, then perhaps it's a big ask to run 14k in one hit on 4 days' time. If you can run it all then fantastic. But don't be surprised if you need to take walk breaks.

Once you can comfortably run 14k then it's an easy leap to the 21.1 distance. There are plenty of 1/2 marathon training programs around, and I think every 2nd edition of Runner's World has one in it. These are great for adapting to your own lifestyle. If you ever decide to get competitive with yourself, then a running group or coach will help a lot. Good luck.