10k to half marathon in 8 weeks
Discussion
ok,
I am pretty comfortable at doing 10k in about 52 mins, but will feel pretty done in at the end.
I can do this three times a week no probs really.
I have just signed up for the Basingstoke half marathon in 8 weeks time.
Have I done something a bit daft?
I was thinking of increasing my mileage to hit the 13 miles in 6 weeks time and then tapering off for a week or so prior to that.
OR, do i just carry on with what I am doing and then do a 13 mile a week prior to that to do the distance just the once before the actual event. I reckon I could manage it now, but taking it easy and probably in about two hours.
What would you recommend?
Cheers
I am pretty comfortable at doing 10k in about 52 mins, but will feel pretty done in at the end.
I can do this three times a week no probs really.
I have just signed up for the Basingstoke half marathon in 8 weeks time.
Have I done something a bit daft?
I was thinking of increasing my mileage to hit the 13 miles in 6 weeks time and then tapering off for a week or so prior to that.
OR, do i just carry on with what I am doing and then do a 13 mile a week prior to that to do the distance just the once before the actual event. I reckon I could manage it now, but taking it easy and probably in about two hours.
What would you recommend?
Cheers
I can't see that being a problem at all. I'd just up you weekly long run (Sunday?) gradually until you do 12 miles 2 weeks before the event. Supplement that with some other runs in the week (Tempo/Easy/Fast etc).
Look at the Bupa training plans, I'd say you are about on plan if you followed one of them.
Look at the Bupa training plans, I'd say you are about on plan if you followed one of them.
Add a mile to each of your normal daily/weekly runs each week, then did your long weekly run just go out at a slower pace and add a couple of miles to it, I'd even say do a 10 miler then and 12 miler then a 15 miler to give yourself an idea of pace and distance. I would peak at the 15 miler then taper down to 12/10 miles a week before, then plenty of rest. You know your 10k pace, halve it for the half marathon, treat it as a fun event.
Sarkmeister said:
I can't see that being a problem at all. I'd just up you weekly long run (Sunday?) gradually until you do 12 miles 2 weeks before the event. Supplement that with some other runs in the week (Tempo/Easy/Fast etc).
Look at the Bupa training plans, I'd say you are about on plan if you followed one of them.
Agreed, 10-12 miles prior to the event will be fine. Having run numerous halves and coached first timers I can see no reason to run further than that in training. The general enthusiasm at the event will easily carry you through the extra mile or two. Look at the Bupa training plans, I'd say you are about on plan if you followed one of them.
Fozziebear said:
Add a mile to each of your normal daily/weekly runs each week, then did your long weekly run just go out at a slower pace and add a couple of miles to it, I'd even say do a 10 miler then and 12 miler then a 15 miler to give yourself an idea of pace and distance. I would peak at the 15 miler then taper down to 12/10 miles a week before, then plenty of rest. You know your 10k pace, halve it for the half marathon, treat it as a fun event.
Halve the 10k pace for the 1/2 marathon? That would make it about 17 min/mile (ie walking).Sarkmeister said:
Fozziebear said:
Add a mile to each of your normal daily/weekly runs each week, then did your long weekly run just go out at a slower pace and add a couple of miles to it, I'd even say do a 10 miler then and 12 miler then a 15 miler to give yourself an idea of pace and distance. I would peak at the 15 miler then taper down to 12/10 miles a week before, then plenty of rest. You know your 10k pace, halve it for the half marathon, treat it as a fun event.
Halve the 10k pace for the 1/2 marathon? That would make it about 17 min/mile (ie walking).
I meant to mentally ease the pace back, just to get used to the extra distance. For the next six weeks increase your long run by 1 mile each week so that you are up to 12 miles in six weeks time.
If you can do 10km in 52mins slow down to about 58-60min pace as that should be comfortable for you and shouldn't leave you feeling so done in.
The aim of the long run is simply to build up endurance and time on your feet so your legs are used to working for something like race distance/time. If you do get tired have a walk but keep going and try and get running again - just aim for the 12 miles covered in week six. Week 7 cut it back to 10miles.
The rest of the time I would generally stick to what you are doing now, or perhaps add a mile or two onto any other runs as well during the rest of the week.
In the days leading up to the Half don't stop training but ease back. Just go out and do a couple of miles on your normal run days at an easy pace but put a few steady stride outs in as well. This shouldn't take anything out of you but will stop your legs and body from shutting down and getting lazy from inactivity.
If you can do 10km in 52mins slow down to about 58-60min pace as that should be comfortable for you and shouldn't leave you feeling so done in.
The aim of the long run is simply to build up endurance and time on your feet so your legs are used to working for something like race distance/time. If you do get tired have a walk but keep going and try and get running again - just aim for the 12 miles covered in week six. Week 7 cut it back to 10miles.
The rest of the time I would generally stick to what you are doing now, or perhaps add a mile or two onto any other runs as well during the rest of the week.
In the days leading up to the Half don't stop training but ease back. Just go out and do a couple of miles on your normal run days at an easy pace but put a few steady stride outs in as well. This shouldn't take anything out of you but will stop your legs and body from shutting down and getting lazy from inactivity.
over_the_hill said:
How are things progressing
really well, i am ahead of schedule as Map my run and nike plus seem to be out of kitter with regards to distance but no matter.Did 11.5 miles early saturday morning and actually thought about running onto the parkrun at about the 11 mile mark but left my barcode at home so just did 11.5 in the end. I'm trying to get some hill work in as well as the Basingstoke marathon is pretty hilly I understand.
The only think I am not too happy about is my pace, 11.5 miles on Saturday was 1 hour 50 minutes which is really slow but perhaps I am concentrating on the distance too much. I think this saturday I will do a 12.5 and then taper back for a couple of weeks, the HM is not until 6th October.
Anyway, I love it and cannot wait for the whole experience.
The race starts at 11am. What do i eat on saturday night and sunday morning?
k that 
5k is just about my limit.You have plenty of time, I had just 2 extra weeks without being used to doing 10k's to do a full marathon!
As others have said a 10k is a pretty standard training distance for a 1/2 with just a slight increase to bring yourself more inline 1 day a week. The hardest thing will be to make sure that you pace yourself properly for the increased distance.
As others have said a 10k is a pretty standard training distance for a 1/2 with just a slight increase to bring yourself more inline 1 day a week. The hardest thing will be to make sure that you pace yourself properly for the increased distance.
eric twinge said:
really well, i am ahead of schedule as Map my run and nike plus seem to be out of kitter with regards to distance but no matter.
Did 11.5 miles early saturday morning and actually thought about running onto the parkrun at about the 11 mile mark but left my barcode at home so just did 11.5 in the end. I'm trying to get some hill work in as well as the Basingstoke marathon is pretty hilly I understand.
The only think I am not too happy about is my pace, 11.5 miles on Saturday was 1 hour 50 minutes which is really slow but perhaps I am concentrating on the distance too much. I think this saturday I will do a 12.5 and then taper back for a couple of weeks, the HM is not until 6th October.
Anyway, I love it and cannot wait for the whole experience.
The race starts at 11am. What do i eat on saturday night and sunday morning?
Great Stuff.Did 11.5 miles early saturday morning and actually thought about running onto the parkrun at about the 11 mile mark but left my barcode at home so just did 11.5 in the end. I'm trying to get some hill work in as well as the Basingstoke marathon is pretty hilly I understand.
The only think I am not too happy about is my pace, 11.5 miles on Saturday was 1 hour 50 minutes which is really slow but perhaps I am concentrating on the distance too much. I think this saturday I will do a 12.5 and then taper back for a couple of weeks, the HM is not until 6th October.
Anyway, I love it and cannot wait for the whole experience.
The race starts at 11am. What do i eat on saturday night and sunday morning?
Don't get too hung up on the pace - but as others have mentioned be careful on the day otherwise you might get too carried away with the occasion and go too fast - although one advantage with bigger races is the crowds do tend to force people to go steady at the start.
Whatever you normally eat on Friday seems to be serving you well if you have just knocked off 11.5 miles from struggling with more than 10k a few weeks ago.
On the morning if you like that sort of thing you could do a lot worse than a good bowl of porridge - add any sweeteners you like - sugar, dried fruit, jam etc. Porridge is a high GI slow burn carb that also digests easily and rarely causes stomach issues.
over_the_hill said:
On the morning if you like that sort of thing you could do a lot worse than a good bowl of porridge - add any sweeteners you like - sugar, dried fruit, jam etc. Porridge is a high GI slow burn carb that also digests easily and rarely causes stomach issues.
Tried that once and I felt like I'd got a lead brick in my stomach all run, hated it although I've heard it suggested. I used to eat pasta on the evening before a race (predictable I know but it works) and cereal & milk on the morning of the run. Perhaps a harvest crunch bar before the start... well saturday morning I ran 13 miles in just over 2 hours which if I am honest I am dissapointed with really. I wanted to get to aroung 1.50 but perhaps the other runners on the day might drag me along quicker.
Certainly at I think the 11 mile mark I 'hit the wall' and those last two miles certainly seemed to go on for ages and at one point I thought to myself what on earth am i doing here?
Felt quite sick when I got back and for some reason freezing cold as well!
So not a good run, the actual half marathon is not until 6th October so I have a few weeks to think about it.
Hopefully the adrenalin on the day will kick in!
Certainly at I think the 11 mile mark I 'hit the wall' and those last two miles certainly seemed to go on for ages and at one point I thought to myself what on earth am i doing here?
Felt quite sick when I got back and for some reason freezing cold as well!
So not a good run, the actual half marathon is not until 6th October so I have a few weeks to think about it.
Hopefully the adrenalin on the day will kick in!
I eat this the night before I run
http://www.runnersworld.co.uk/recipes/spicy-pisto/...
And porridge two hours before the race and a banana about 30 mins before.
Test it out in training first though. Never try something new on race day!
http://www.runnersworld.co.uk/recipes/spicy-pisto/...
And porridge two hours before the race and a banana about 30 mins before.
Test it out in training first though. Never try something new on race day!
eric twinge said:
well saturday morning I ran 13 miles in just over 2 hours which if I am honest I am dissapointed with really. I wanted to get to aroung 1.50 but perhaps the other runners on the day might drag me along quicker.
Certainly at I think the 11 mile mark I 'hit the wall' and those last two miles certainly seemed to go on for ages and at one point I thought to myself what on earth am i doing here?
Felt quite sick when I got back and for some reason freezing cold as well!
So not a good run, the actual half marathon is not until 6th October so I have a few weeks to think about it.
Hopefully the adrenalin on the day will kick in!
Did you take any food or drink on your long run? It might be worth experimenting in training with having a gel after an 60-75 mins to help.Certainly at I think the 11 mile mark I 'hit the wall' and those last two miles certainly seemed to go on for ages and at one point I thought to myself what on earth am i doing here?
Felt quite sick when I got back and for some reason freezing cold as well!
So not a good run, the actual half marathon is not until 6th October so I have a few weeks to think about it.
Hopefully the adrenalin on the day will kick in!
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