34 replies to this topic

[running sweetlee]

Just wondering if any CR's could tell me how many km's a week do you do to maintain your half marathon distance's?

I am aiming to do my first half at Melbourne Marathon this year with the goal to just finish. Next year I would like to be able to run half's with the goal to maybe improve speed but more importantly to be able to run them without killing myself I have a sneaky suspicion this will be the case this year in October!

I have been running just over two years three days a week and still consider myself very much a beginner, so please don't shoot me down in flames Looking forward to replies.

Edited by running sweetlee, 30 August 2008 - 11:12 AM.

[Running Angel]

running sweetlee, on Aug 30 2008, 11:10 AM, said:

Just wondering if any CR's could tell me how many km's a week do you do to maintain your half marathon distance's?

I am aiming to do my first half at Melbourne Marathon this year with the goal to just finish. Next year I would like to be able to run half's with the goal to maybe improve speed but more importantly to be able to run them without killing myself I have a sneaky suspicion this will be the case this year in October!

I have been running just over two years three days a week and still consider myself very much a beginner, so please don't shoot me down in flames Looking forward to replies.

Hi RS

I would say it's not so much about how many kms you run a week, and more to do with how long your weekly long run is. You don't say how much you are running at the moment? Running 3 days a week you would certainly be able to maintain sufficient base to be able to run halfs as long as your weekly long run is around 2 hours, with a couple of shorter runs during the week. At one time I was running 5 days a week around 60-70k but that was too much for my body to handle. Now it's 3 times a week around 30-40k plus a couple of spin sessions, and this is more than enough for me to keep enough fitness to race halves quite regularly.

Hope this helps

[running sweetlee]

Thanks RA for your reply

I am on a training program at the moment and currently doing two 6km runs, one sort of a tempo and the long run is up to 14km with the goal to get up to 18-19km's two weeks before event. I am trying to plan for after I do the half marathon in October with no race's in mind but just to get stronger, so then the next half I do, I will definitely be prepared if that makes sense??

Sometimes I think too much about this running caper and make things complicated for myself

[Running Angel]

running sweetlee, on Aug 30 2008, 11:46 AM, said:

Thanks RA for your reply

I am on a training program at the moment and currently doing two 6km runs, one sort of a tempo and the long run is up to 14km with the goal to get up to 18-19km's two weeks before event. I am trying to plan for after I do the half marathon in October with no race's in mind but just to get stronger, so then the next half I do, I will definitely be prepared if that makes sense??

Sometimes I think too much about this running caper and make things complicated for myself

That sounds fine for your first half Sweetlee, if I was you I would just concentrate on that for now and then reassess after Melbourne. As long as you get your long run up to around 2 hours beforehand then mentally you will know that you can do the distance which is a big thing when you are doing your first half. I think for my first one I had only ever run around 16k beforehand and I got through no problems.

I'm heading down in October for the half also so hope to see you there

[sunny1]

Not an expert here, running sweetly! (I'm running my first 1/2 tomorrow ) But the first thing I thought, when I saw the heading of this post, was - time not distance. And someone else has posted about that already.

Hope I am still feeling tomorrow afternoon.

Best wishes for your 1/2!

[slowmo]

Hi Running Sweetlee,

I agree with Running Angel's comments - your current program sounds perfectly good enough to get you through your first half comfortably and enjoyably.

Happy running

slowmo

[Melruns]

Hello Running Sweetlee. I'm a rank beginner at this HM process as well. I followed a program last year to do the Gold Coast HM and then Noosa a few month later. I couldn't make GC this year but did Noosa again this year, so have got a tiny bit of experience of running between HMs.

Quote

I am trying to plan for after I do the half marathon in October with no race's in mind but just to get stronger, so then the next half I do, I will definitely be prepared if that makes sense??

I take it from this that you're asking advice on what to do in the weeks or months between races?

If that's the case then I would advise not damaging yourself skiing during the in-between months! Seriously, after the couple I did last year I decided I was happy with the program I had done and figured I would stick with it for next time. (On the advice of CR I used the intermediate program this time around instead of the beginner one). What I then found hardest was not having a specific goal to train for and so was a little bit at sea for a couple of months. (As well as limping a bit from said ski injury). I had about 6 weeks spare this year before the program (for this year's Noosa) started, and I just made sure that I was doing enough on my weekly long run so that when the program started again it wasn't going to be too much of a shock. I was a bit dubious about starting intervals again, especially after injury but it all went fine.

If you live in an area that has cross country events or regular 10km fun runs, I'd be making them mini goals in between the HMs. (One day I'll live in one of those places...... )

[Peterhorse]

Hi runningsweetlee
it seems like the more volume you do, the better your times become in running, so the more the better, but if you are thinking of a compfortable amount that keeps able to do a Half at any stage with a few weeks to a month's notice, kind of a minimum maintenance, then i'd be thinking about 40-50k a week year round would do it. as mentioned above, your long run is important, which i reckon is worth maintaining once you get there. unlike marathon where most people only building up to 3hr long runs in teh lead up to their race, i would keep an 18k to 25k (or 90-150mins) run going in the weekly plan as often as possible.
that way, you will be able to at least maintain, if not improve your aerobic capacity over time for 10k to half marathon, plus shorter races, and focus on speed sessions as an event approaches to put icing on the cake.
i'm averaging 50-55k a week (when no injured). i'd be a better runner if i averaged 70-80k, but can't fit it in to the week too often. with 50k a week, you can pretty easily tool up for any distance up to marathon with a few months notice.
best of luck
PH

[running sweetlee]

Thanks so much for your replies, you have all given me something to work around which is very much appreciated

Peterhorse, I really think your comment about once you have built up the long run "its worth maintaining once you get there" is the clincher for me. In the past I have built up distance's for events only to let it slide post event and then had to start from scratch for another event. Not very good planning I know, but that seems to be my patttern. This is why I have started thinking post Melbourne Marathon, I need to get a little smarter

I will get MM out of the way and then scratch out a plan. Thanks again Coolrunners!

[MadGirlRunning]

Hi Sweetlee!

I'm having a bit of a chuckle here as you always seem to ask the exact questions that I have!

I'm struggling along in my preparation for the HM and feel that I am losing form and it is getting harder, rather than the other way around! After a good week previously, I only managed 5km on Tuesday and 4km on Wednesday. Am about to head out the door now - 14-15km would be good but suspect it could be less. I seem to be losing my mental strength at a time when it should be increasing.

It's good to hear that the other posters suggest that we could be ok, and just need to keep chipping away at what we are doing. I totally agree regarding maintaining after the HM - I let it drop after last years 10km for a month or so, and found it really hard to come back.

Anyway, enough about me - just wanted to let you know that I hear ya! Bugger - just started to pour - I should have been out there at 7am!

[MadGirlRunning]

I'm back - 15km and a long lovely bath later.

The lighter kms may have paid off this week as I felt good for most of the run. It was the strengthening head wind in the last 3km that was the biggest test.

I'm feeling pleased as punch as this was my longest run to date. There were a couple of short sections of walking but overall I feel like it's going to plan. Did it in about 1hr 45, so that should see me on track to finish in less than 2hrs 30 on the day.

Just need to keep up the momentum this week, but I think that this was the confidence boost that I needed.

[running sweetlee]

MadGirlRunning, on Aug 31 2008, 03:50 PM, said:

I'm back - 15km and a long lovely bath later.

I'm feeling pleased as punch as this was my longest run to date. There were a couple of short sections of walking but overall I feel like it's going to plan. Did it in about 1hr 45, so that should see me on track to finish in less than 2hrs 30 on the day.

Hi MGR

Well done on your 15km run today. RJ and I are heading out for a 14km tomorrow and I hope it goes as well as yours did today. Even though we ran the 14-15km R4K's at the end of March, this whole 1/2 marathon caper is freaking me out a bit

Oh well, we will keep chipping away and hopefully it won't be too ugly in October!!

[lauraaa111]

Seems like everyone seems to be feeling the same way as I am the closer we get to the event! I haven't done a long run in two weeks since I managed 22.5km and for some reason I haven't done 10km since then with no good reason. Tomorrow I'm planning on doing a 15km but don't know how I'll mentally take it, I know of course that my physical body is good for it but my brain and body haven't been connecting too well lately

[lauraaa111]

Wahoo I actually managed to do the 15km well probably 1km more because my normal route was closed off for roadworks so I had to back track slightly. I managed it in 1 hr 27 minutes considering the interuption of the route I feel taht I'm going quite well!

[runninguphill]

I have managed to run 3 half marathons on about 30-35ks a week (over 3 runs). During the rest of the year I have been trying to maintain at least a 10k long run every week and I find it's pretty easy to build up from there. Enjoy your first half! My 'race plan' for my first one was just to try and finish strongly for the last 5 ks (I had only ever run 16 before).

[wombatoutofhell]

I find that as I've been in marathon training for alot of the year the half marathons are taking care of themselves. I've run 6 1/2 marathons (3 last year 3 this year) and each one has been a pb with my last one 28 1/2 minutes faster than my first. I think alot of the success is mental-being my shortest long runs are now 20km, the 1/2 marathon distance holds no fears for me. Now if I could only transfer that to the full!
Your program sounds good Lee-it's more than I did for my first 1/2.

[Colsy]

I think we were using the same plan Lee but I have ended up ditching it as I found it to be restrictive if followed to the letter. I also found if I missed a day I was then pressured to make up for it the following day so I have wound up in this postion:

I call it the 'not really a plan' plan
Example:

Sunday - 12-18 KM
Monday - Rest
Tuesday - 5-8 KM Tempo
Wednesday - Rest
Thursday - 12-18 KM
Friday - Rest
Saturday - 5-8 KM Tempo

This way I am averaging 2 long runs a week and 2 short runs and because you only run every second day it feels like you are getting heaps of rest and are itching to run when the running day comes along. On the rest day I will usually do something like a bike ride or stretching and core work, but no running. Also gives lots of flexibility with either a Saturday or Sunday off each week.

Would like to hear any comments on this plan from others.

Cheers

Viva Melbourne!

[BOD]

Colsy, on Sep 5 2008, 08:46 AM, said:

I think we were using the same plan Lee but I have ended up ditching it as I found it to be restrictive if followed to the letter. I also found if I missed a day I was then pressured to make up for it the following day so I have wound up in this postion:

I call it the 'not really a plan' plan
Example:

Sunday - 12-18 KM
Monday - Rest
Tuesday - 5-8 KM Tempo
Wednesday - Rest
Thursday - 12-18 KM
Friday - Rest
Saturday - 5-8 KM Tempo

This way I am averaging 2 long runs a week and 2 short runs and because you only run every second day it feels like you are getting heaps of rest and are itching to run when the running day comes along. On the rest day I will usually do something like a bike ride or stretching and core work, but no running. Also gives lots of flexibility with either a Saturday or Sunday off each week.

Would like to hear any comments on this plan from others.

Cheers

Viva Melbourne!

Colsy,

I am following a plan similar to yours; i.e., I run 4 times a week, cross-train on two days a week and have Saturday off.

In previous years, I had run 5-7 days a week. This had suited me fine until I picked up a series of injuries. The new pared-back schedule has helped me recover and is still the weekly plan for the Auckland Marathon (November 2nd). The only difference I have made is to increase the intensity of the Tuesday and Friday runs and to lengthen the Sunday run.

My current diary looks like this:

Sunday - Long run (now up to 28-30)
Monday - Cross train in gym: 5k row and 20k bike. Moderate-to-hard effort
Tuesday - 10k-16k run, including some reps up to 1k. This varies week-to-week just mix it up a bit.
Wednesday - Slow, hilly run of 16k
Thursday - Cross train as per Monday
Friday - 16k run, including a tempo run of between 5k and 10k.
Saturday - Chores and generally obeying orders.

I agree with you that the non-running days allow full recovery and leave me "itching to run", as you aptly put it.

This plan helped me recover from injury and will remain the weekly structure, whether I am preparing for a race or just taking it easy. The intensity and duration of runs will, of course, vary in each of these scenarios. The program has helped me go from almost zero on January 1st to GC HM (1-51.7) and Lake Macquarie (last weekend, 1-47.9). Whilst these times are a bit slower than a couple of years ago, I am enjoying my running a lot more.

[maryclaire]

wombatoutofhell, on Sep 5 2008, 08:57 AM, said:

I find that as I've been in marathon training for alot of the year the half marathons are taking care of themselves. I've run 6 1/2 marathons (3 last year 3 this year) and each one has been a pb with my last one 28 1/2 minutes faster than my first. I think alot of the success is mental-being my shortest long runs are now 20km, the 1/2 marathon distance holds no fears for me. Now if I could only transfer that to the full!
Your program sounds good Lee-it's more than I did for my first 1/2.

Slight hijack: reminds me of what my ultra-running brother said when I told him I will be running MM this year: he said just train as if you're training for an ultra of about 80-100ks and the marathon distance will seem easy in comparison. So I guess it's all relative.

Good luck Running Sweetlee: you'll definitely get to your goal on the current plan.

[20thCenturyBoy]

maryclaire, on Sep 5 2008, 11:13 AM, said:

Slight hijack: reminds me of what my ultra-running brother said when I told him I will be running MM this year: he said just train as if you're training for an ultra of about 80-100ks and the marathon distance will seem easy in comparison. So I guess it's all relative.

I love the "just" in that sentence

[twosheds]

I did my best halves when doing a lot of shorter races in the summer before- 3km, 5km 10km- and just keeping the long runs ticking over- 15-20 km elong runs weekly or fortnightly. I find I just get slow and ploddy with too many km.
Two sheds

[running sweetlee]

Colsy, on Sep 5 2008, 08:46 AM, said:

I think we were using the same plan Lee but I have ended up ditching it as I found it to be restrictive if followed to the letter. I also found if I missed a day I was then pressured to make up for it the following day so I have wound up in this postion:

I call it the 'not really a plan' plan
Example:

Sunday - 12-18 KM
Monday - Rest
Tuesday - 5-8 KM Tempo
Wednesday - Rest
Thursday - 12-18 KM
Friday - Rest
Saturday - 5-8 KM Tempo

This way I am averaging 2 long runs a week and 2 short runs and because you only run every second day it feels like you are getting heaps of rest and are itching to run when the running day comes along. On the rest day I will usually do something like a bike ride or stretching and core work, but no running. Also gives lots of flexibility with either a Saturday or Sunday off each week.

Yep, I was trying to do the same plan as you but it just went out the window I am afraid. I now doing the running sweetlee, physio and pod plan now With all my niggles, flu and 2 week holiday thrown in, I have had to re-assess and tweak accordingly. I am really happy that I am still plugging away and seem to be getting there slowly but surely.

Colsy, I think your "not really a plan" plan looks good. You are out there plugging away, injury free and have a decent long run established. Good luck and hopefully I will see you at MM, yikes only 5 weeks to go!!!

Thanks everyone for your great replies

Edited by running sweetlee, 06 September 2008 - 04:52 PM.

[Morley]

Hi Running Sweetlee. I'm doing a half next week at Burnley Sri Chinmoy and the Melbourne Half 4 weeks later (only 2 for this year). Burnely is for a trial and my goal race is Melbourne. I've been running 3 times a week and one session of cross-training on the bike. I do a long run fortnightly and have been 18K - 24K all year. Other 2 runs per week have been usually a 5K brisk and a 10K easy. I like doing a tempo run of 10 - 12K on my non-long run weekend.

I've cranked up the preparation with a 10 week program for the Melbourne Half. Still running 3 times and cross training once per week. Main difference is a regular speed session on a Tuesday alternating with a 10K tempo and a 5K fartlek. Still doing the weekend fortnight tempo up to 14K and it's the same week as the fartlek. My monthly Kms are:

Jan 115, Feb 116, Mar 152, Apr 133, May 126, Jun 148, Jul 130 and Aug 151.

I hope the info helps. Cheers.

[running sweetlee]

staypuff, on Sep 7 2008, 03:49 PM, said:

sweet lee
you'll be fine you looked pretty comfortable today so i would say you should be ready nicely in tme for melbourne.

Thanks for the vote of confidence staypuff I keep telling myself it is only another 6-7km on top of Run 4 Kids which I have done 2 years in a row now............. I can do this!

[GrizzlyBear]

running sweetlee, on Sep 8 2008, 12:12 PM, said:

Thanks for the vote of confidence staypuff I keep telling myself it is only another 6-7km on top of Run 4 Kids which I have done 2 years in a row now............. I can do this!

With a crowd and adrenalin you are going to be fine Lee.

Keep training but also keep listening to your body.

And keep enjoying!

Dave

[flick]

running sweetlee, on Sep 8 2008, 12:12 PM, said:

Thanks for the vote of confidence staypuff I keep telling myself it is only another 6-7km on top of Run 4 Kids which I have done 2 years in a row now............. I can do this!

Lee, as you know, like you I have been battling injuries and niggles this year. Add in to the mix a desperation to get my 10km time back under 50 minutes (and with the legend that is WOOH's help I almost got there in the NIKE run) and a sub 2 hour half.

So I have been following the Hal Higdon half intermmediate training plan which I will tweak towards the end because for me there there is not enough taper.

Anyway haven't run more than 14-15 kms for a long run this year, and that would have been about monthly. In the last 6 weeks or so I have been doing around 35 km a week.

So now, settle in for Flick's story.

On the weekend I decided to combine the Sat and Sun schedule (21 km total) and do the AV Burnley half marathon. So off I went and lined up at the back of what can only be described as a classy field. I had set the garmin up with the following pace zones, 5:00-5:10 cruise, 5:10-5:20 half 1, 5:20-5:30 half 2, 5:30-6:00 MYB (move your butt). Burnley is a lovely flat course and I had enlisted the help of a lovely lady called Andrea who was supporting a wheelie, she volunteered to do a "Go Flick" each time I went past!! I had drunk so much stamina the day before I reckon I had a green tinge. So off we went, lucky we didn't start on a bend or the rest of the competitors would have been out of my visual in the first 100m! Anyway the lovely Andrea did a stella job on my first 2 trips past (circuit 1) and I was comfortable in the "cruise" zone. Coming to the end of curcuit 2, and settled into "half 1" zone I saw a really cute little girl holding a "GOOOOOOOOOOOOOOO MUM" sign. I was just thinking what a lucky mum, (shame about the cost of the color cartridges), when I realised that it was my cute little girl and hubby with the video camera. So I had a brief chat as I went by. I was the happiest mum on Father's day. So now I had an incentive to look good at each 3 km circuit, and yes I will be rethinking my current mammary support system. Somewhere around 15 kms I settled into "zone 2", and then around 18 km I really started to feel the lack of distance in the legs and the garmin was flashing the "MYB", but I had no doubt I was getting there, and probably under 2, too exciting! So I was able to relax a little and get that smile ready for the video camera. Cruised in at 1:57:08 with youngest daughter at my side and a brief "I AM LEGEND" statement for the video camera.

Job done. Very happy.

Now what do I aim for at the Melbourne half? At this point to continue uninjured and be able to manage the niggles I have. Goal time ??

Lee you will get there, the crowd will drag you along. You have being doing good solid training. Just shut out any negative head talk when you line up on the 12th.

[running sweetlee]

Flick, I swear to God I have been checking the AV Burney 1/2 thread about every half hour today to see how you went!!!

Congratulations Flick, you totally rock!!

Thanks for telling me your story, I am really rapt for you and very inspired. I think sometimes I find the training runs a bit of a slog so I wonder how the hell I am going to string 21.1km together. I guess I just have to have faith in the training I have been doing and continue to be inspired by the CR's who give encouragement and support

P.S Flick next time I see you, you will have to show me how to set the Garmin for splits so I can keep on track

[flick]

running sweetlee, on Sep 8 2008, 02:48 PM, said:

Flick, I swear to God I have been checking the AV Burney 1/2 thread about every half hour today to see how you went!!!

Congratulations Flick, you totally rock!!

Thanks for telling me your story, I am really rapt for you and very inspired. I think sometimes I find the training runs a bit of a slog so I wonder how the hell I am going to string 21.1km together. I guess I just have to have faith in the training I have been doing and continue to be inspired by the CR's who give encouragement and support

P.S Flick next time I see you, you will have to show me how to set the Garmin for splits so I can keep on track

Thanks Lee,


Will probably be going to the Long Wobble in October. Off to QLD for 2 weeks on Saturday, and will be chasing a sub 50 10km at Mooloolaba on Saturday 20th.

I too find training runs, especially long ones, hard slog, and am always surprised at how much easier it is on the day!

[bigcarl]

i only average 30 to 40 klms a week but my long runs are at least 16 to 18klms. i totally agree with peter horse , morley and others on here with more experience than my self that you need to be running at least 50 to 60 plus klms a week if you want to improve your times. i used to run 50 to 60klms a week over 20 years ago and i was completing my halfs almost 10 mins faster than i do today. you cannot beat time on your feet. i really believe that if take 2 hours to run a half for example that you should be running for at least 2hrs once a fortnight and 1.5hrs every other week to give your legs a break. morley gave me that advice anmd it seems to be working well for me so far.

[NvrGiveUp]

Stupid question from me.. but due to lack of available time, iam struggling to hit 50kms in one week and am thinking of adding in a few short 5km runs before work just to help build weekly mileage.
Effectively this would mean that some days id be running twice a day. Would this be of any benefit?

Or, in should i work towards increasing my weekly long run instead and aim to hit 50kms that way.

[Brick]

NvrGiveUp, on Oct 20 2008, 11:37 AM, said:

Stupid question from me.. but due to lack of available time, iam struggling to hit 50kms in one week and am thinking of adding in a few short 5km runs before work just to help build weekly mileage.
Effectively this would mean that some days id be running twice a day. Would this be of any benefit?

Or, in should i work towards increasing my weekly long run instead and aim to hit 50kms that way.

I do multi run days all the time just look at my Blog it does not hurt and helps keep the injuries down a little bit.
So I say go for it.

[NvrGiveUp]

cool i might slowly ease into it and see how my body responds!