General Discussion Triathlon Talk » how many miles per week before you could "comfortably run a half Rss Feed  
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2010-08-28 5:01 PM

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Subject: how many miles per week before you could "comfortably run a half
so i go out every weekend for my long run and struggle to finish 7-8 miles. I've run many 10ks but for some reason past that distance it all goes down hill. I am wanting to run a half on thanksgiving and keep wondering about this. At what mileage per week were you running before you attempted a half and then at what point did you feel you could push past that for a full. My logs are complete for those who might look.


2010-08-28 5:09 PM
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Subject: RE: how many miles per week before you could "comfortably run a half

I have done three halfs & one full marathon and have always used a plan. The one I like the most is the Hal Higdon half marathon plan( check it out on the web). Its a gradual build up.  Bart Yasso from Runner's world also offers some great plans & tips.

What kind of runs are you doing during the week beside the long run?

2010-08-28 5:22 PM
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Subject: RE: how many miles per week before you could "comfortably run a half

I think I was running about 20 miles/week when I did my first HM. I did a couple 10 milers and a 13 miler in training, but most runs were in the 4-6 mile range. I didn't use a plan. I just ran. After the HM I decided to do a full and signed up with a group training program. The training was pretty much like many beginner programs and left me substantially undertrained. The first marathon was dismal as a result.

It looks like you run about 15 miles/week. That would make your long run about 50% of your total volume. That's too high and may be the reason you struggle. You can either add more distance to your other runs or add more runs to bring the percentage down to no more than 30%, preferably 25%.

2010-08-28 5:50 PM
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Subject: RE: how many miles per week before you could "comfortably run a half
Have you ever considered Jeff Galloways approach to longer distance running. He is using walking breaks in all the long runs.

I just ran a Half-Marathon last weekend (as a training run for my upcoming HIM) and I was averaging about 18-22 miles running a week before that.

I ran it with walking breaks (1 minute after every 2km) and it felt absolutely effortless and I needed to recovery period afterwards.

Using the walking break in training (there I usually did 9 min run and 1 min walk) helped me a lot to get my mileage up in my long runs as I only focus on the next 10 minutes ahead.

Might be worth a try.
2010-08-28 5:51 PM
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Lafayette, CO
Subject: RE: how many miles per week before you could "comfortably run a half
While I struggled today I am running my first half in October and today's run was 11 (supposed to be 12).  I'm now up to 20+ miles per week during build weeks although next week will probably be a bit low as coach and I decided that I'll take an extra rest day to deal with some fatigue.  My logs are complete if you'd like to take a look at what I'm doing. 
2010-08-28 7:15 PM
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Subject: RE: how many miles per week before you could "comfortably run a half
Last year I was building up to run my 1st half event.  Running ~20m/wk.  One day on a scheduled 9miler 'long run' I just kept going for 13.1. So for me 20mpw was sufficient (not optimal, but OK).
FWIW- I never ran the half, but switched my event entry to full.  Mistake!  Ramped up my weekly long run to 20mi over the next 4 wks.  Finished my 1st marathon 3 wks after that, but it was a struggle & my legs weren't right for almost 2 mo. 


2010-08-28 7:21 PM
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Subject: RE: how many miles per week before you could "comfortably run a half
I have done half marathons with decent training and with absolutely no run training.

Last fall I did the Hartford Half Marathon spur-of-the-moment with only bike training. I was commuting by bike on a regular basis with long rides on the weekend and riding between 150-200 miles each week. I ended up at 1:59.

This spring I did a bit more training for a half marathon, primarily doing P90x from March to May mixed in with about two runs each week. I ran a 1:38.

I'm doing another half near the end of September. I'm currently running 25-30 miles per week and aiming for a time close to 1:30.  My long run will be a 25K race on September 6th. The 25K is quite a hilly course and will be good prep because the half is also pretty hilly.

2010-08-28 8:03 PM
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Subject: RE: how many miles per week before you could "comfortably run a half
totally depends on you, i ran my first in a half ironman, in 1:50 or so, off about 13 miles a week, not a fun day.

But my point is everyone is going to be diff.

i would recommend at least 20 mpw though and WAY more if you want to race it
2010-08-28 8:34 PM
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Subject: RE: how many miles per week before you could "comfortably run a half
Results can vary greatly from person to person.  I ran my first 1/2M last fall about 2 months after Tri season.  My longest run was 6.5 miles going into it.  But I ran that 6.5 mile loop twice a week for 3-4 weeks before the race and threw in another 3 miler once week.  I think I swam 1 or 2 times a week also leading up to the race.  My target pace for the 1/2M was 30-35 seconds per mile slower than my typical 6.5 mile pace.  I went out at that slower pace and re-assesed after 7 miles, then re-assessed again after 10 miles to see if I could increase speed.  It worked.

You've got lots of time between now and Thanksgiving.  You could probably jump into week 5 or 6 of a 16 week training plan or something like that.

Here's a training schedule from the Kansas City Half.  Notice the days "Off" and C/O days which are either off or cross training which is conversational effort for 40 minutes etc.  IMO a REST day is considired a training day.  It's very important.

Again, plenty of time to train for the race, good luck.



Attachments
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KansasCityHalfMarathonTrainingSchedules.pdf (71KB - 16 downloads)
2010-08-28 9:46 PM
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Subject: RE: how many miles per week before you could "comfortably run a half
Results do vary from person to person so YMMV.

I'm training for my 3rd half and decided to up the volume a bit over the previous two with more short runs.  I found this blog interesting along with the links to ST articles  http://bigmikega.wordpress.com/running/ . So for this half, I'm trying to throw more short runs in just to get some more mileage and more days per week.  I'm still not able to run 6 days per week (due to leg fatique), but I am running more days per week than I did in the spring.  It does help that I have a shoulder injury which made me drop out of my last tri of the season, so I'm pretty much just running now.  FWIW, I did 11 miles today and felt better than any other long run so far (in the two years I've been doing endurance sports after starting in my mid fourties).  


 
2010-08-29 10:15 AM
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Subject: RE: how many miles per week before you could "comfortably run a half
I'm running my 1st HM on Oct. 3rd.  It'll be my first foot race - ever.  I looked at the Higdon intermediate suggestions and just played around with making the runs/cross fit MY schedule. 

I have no endurance sports background (at all).  I've worked up to avg-ing 30mpw, now.  And, I personally feel that's paltry.  I've done long runs (of late) of:  9mi., 9mi., 11mi., 11mi., 13.1mi. and (yesterday) 12mi..

Good luck.


2010-08-29 11:20 AM
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Subject: RE: how many miles per week before you could "comfortably run a half
I think newbz is right - 20mpw will get you through a HM with minimal risk of injury and not feeling like you were run over by a Mack truck, but more is better.
2010-08-29 12:18 PM
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Subject: RE: how many miles per week before you could "comfortably run a half
How long at 20+ per week would you guys advise?

For a couple weeks there i was at 50%+ for my long run and i backed that off starting this week after taking a complete rest week last week. I did plan on a 5th run of around 3 miles that would put my long run at 35% or so which i have done ok with in the past.
2010-08-29 12:48 PM
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Subject: RE: how many miles per week before you could "comfortably run a half
Well, first thing I'd say is that I've never 'comfortably' run a half.  They hurt.  A lot.

Anyway, and this is JUST ME, I like my long run to be equal to or greater than 12 for a HM, and I like to keep my long run at max 30-40% of total volume.  So, FOR ME (people are different), I'd like to be around 40mpw or more for a HM at the same time that my long run is at 12+ miles.  But I did do one last spring where it was more like 35-37mpw wit long run of I think 13-14 miles, and I felt pretty strong for the race (no taper, and in fact I did a 2 hour bike before it), so maybe that's a bit conservative.  YMMV, literally.
2010-08-29 1:18 PM
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Deep in the Heart of Texas
Subject: RE: how many miles per week before you could "comfortably run a half
I second the Galloway run/walk routine.  Also, you should not be using the same pace for a 13 mile run as you do for a 3 mile run (unless you are running the 3 mile run at a relatively low heart rate).  The only HR I noticed on the first page of your logs was 170 for a relatively short run.  That is probably not a HR you can maintain for long distance.
2010-08-29 1:24 PM
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Subject: RE: how many miles per week before you could "comfortably run a half
For what it is worth I prepared for my first HM too quickly I think and contributed to several nagging injuries that took awhile to recover from. I went from the couch to HM in 5 months. Within a month, I was running around 3 miles per day at 10 min/mile, 3 days a week for Total 9 miles/wk. A friend of mine talked me into running a HM 4months out. I started rampiong up my mileage. I jumped my mileage up by running 5 tmes a week with a long run of 6 miles for a total of 18 miles/wk the next week and upped my mileage every week to a peak of 30 miles per week with a long run of 12 miles in 3 months. I started having nagging pains in my foot (later learned it was FP), my leg (ITB inflammation). My knees ached a little as well. I ignored these aches and pains a kept on training . I finished the HM (2:20), but it was struggle all the way. It took 6 months to recover before I could run pain free again.

Then I just started running easy about 3 miles a day 5 times a week. I did that for 6 months before I even thought about increasing my mileage. Then I started adding 1 mile a week to my Saturday run until I worked up to a long run of 10 miles. I then added a mile a week to two of my week day runs. The build took 4 months. By then I was running the following

My Training schedule:

Monday 3 miles easy
Tuesday: 6 miles ( 2 miles at 10 k pace)
Wednesday: 3 miles (easy)
Thursday: 6 miles (Hilly route)
Friday off
Saturday: 10 - 12 mile long run (run/walk : 10/1)
Sunday; off

Total: 28 -30 miles.

I maintained this for 3 more months before I ran my next HM.

I finished it in 1:45, Tired but pain free.

Edited by browncd 2010-08-29 1:27 PM


2010-08-29 1:36 PM
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Subject: RE: how many miles per week before you could "comfortably run a half

I used the Hal Higdon plans, and I'd be surprised if they reached 20 mpw.... I did my first half in 2:17 with this plan: http://www.halhigdon.com/halfmarathon/novice.htm

Now, I don't know that I would say I ever "comfortably" ran a half. It always hurts a little.  But I felt prepared, for the most part.  Not great or fast, but okay.  You have to be able to do the longer runs, though.   I am concerned you're struggling with 7-8. 



Edited by BikerGrrrl 2010-08-29 1:36 PM
2010-08-29 1:56 PM
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Subject: RE: how many miles per week before you could "comfortably run a half

     right now your can run 7-8 miles . you might  not  think it  but  you are almost there.  first how long does it take for you to run 7 miles. . let's say 1  hour and 10  min. your looking for a half at the end of nov. so that gives you around  11 weeks . keep running you 5-6 miles 3 day a week , on the 4th day which would be   a 7 mile  run. now look at your time , ex 1 hour and 10 min. try adding  10-12  min a week durning  your long run . . try working up to 2 hours . now it does not have be be 2 hours on the mark , but around  that  time. the half 13 miles , so with 10 min miles your time would be around 2:10. your  just looking  to finish . so don't worry about comming in  under 2 hours. also do you train with  heart rate monitor , if not try it. i have run 6 marathons , and 1 ironmman , and 100's of half marathons. after years of training and looking at the mile mark, now i just go by time.
     also  when i run  for over two hours . i like to take a easy 3-5min  break . what i mean if i  an running at  a heart rate of 140 beats . i cut back to 120, two things , one if gives  your body a break, and 2nd it also a mental break. i have used this during the past marathons. it just like jeff's running and taking a one  min walking break. by the way that's a great program for first time marathons. good kuck , i don't know if this helps . but it's works for me..

2010-08-30 8:20 AM
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Subject: RE: how many miles per week before you could "comfortably run a half
I usually do 20-25 mpw, 3 dpw running, as my max mileage.
2010-08-30 8:34 AM
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Subject: RE: how many miles per week before you could "comfortably run a half
I did my first after having built up to 20mpw.  I wouldn't say it was "comfortable" though.  I ramped up the milage too quickly, got sick a few weeks out (which screwed up workouts), and did something to cause what felt like a pinched nerve in my lower back a few days prior. 

Still, I got through it in 2:27.  I am doing my second half in October and I'm hoping to shave 15 min off the previous time. 
2010-08-30 8:35 AM
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Subject: RE: how many miles per week before you could "comfortably run a half
If you can run 10 miles, you are ready for a 1/2M. Now, I didn't say comfortable though as that is as relative. If you plan to finish, then you are probably very close to ready now, but if are planning to run in a specific time, then you might need more miles to get fit enough to handle the higher pace.

Once you do a 1/2M, you should take a bit of time off to allow complete recovery (unless you are used to these long runs, which I understand that you may not be yet). Start to add longer runs to your schedule to get ready for the full M and once you hit 20 miles, you are there. Long distance running is 80% mental and 20 % physical. Lots of very fit people can run 1/2M, but mentally can't deal with the full (getting bored...). Also, try to find the distance that works for you. Some people are just naturally very fast (5k racers), some are pretty fast and can handle very high levels of lactic buildup (10k racers), some are reasonably fast and stubborn (1/2M), some are just get faster as the distance gets longer (full M) and some are just resilient and stubborn (ultra runners). You're never going to be great at all distances, but you can be competitive at a few (usually close distance, such as 5k&10k, 10K&1/2M, 1/2m&full M, etc.) and good or decent at most.


2010-08-30 9:31 AM
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Subject: RE: how many miles per week before you could "comfortably run a half
It definitely depends on you and your mindset going in. For the HM's I have done, I tend to get in about 3 runs per week, sometimes 4. I get to the point where every run is at least an hour (6-7 miles) and at least 1 run is longer building up to about 1:45. For me, difficult is all mental and I have always felt pretty good within a couple of days of completing my race, if not the next day.
2010-08-30 10:31 AM
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Subject: RE: how many miles per week before you could "comfortably run a half
I have done 4 half marathons on 3 days a week running- with an average of 75 miles a month. I finished comfortably and in the 2:03-2:12 range.

The key is getting your long runs on the weekend in. You also can't skip any days if you are only running 3 days a week.

Good luck!

PS- I also like to train up to 13 to 14 miles for a half marathon.
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