Half Marathon in 3 weeks - training ??

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2010-09-24 3:40 PM

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Subject: Half Marathon in 3 weeks - training ??
I just finished my first HIM and I have my sights set on a half marathon coming up in 3 weeks. I've taken the past week off to recover from the HIM, and I need to kick things up a bit for the half-mary. My thought is to run 3 days per week as follows:

Day 1: 30-45 minute recovery run, Zone 2.
Day 2: 30 minutes of drills - some intervals, technique, etc. but probably a focus on speed work
Day 3: 1.5 hour long run Zone 2-3, negative split
Day 4: Optional medium to long run.

I will probably also swim one day and bike one day during the week.

Obviously this will be for only a very short time, but does this seem a reasonable thing to do to get ready for the half-mary? Weeks 1 and 2 will be the most effort, with week 3 just before the half being of moderate effort.

I then have a Turkey Trot 10K 4 weeks after that to close out my season. Most likely I'll do the same thing again.

Comments, suggestions, criticisms?

-Kirk



2010-09-24 4:06 PM
in reply to: #3116634

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Subject: RE: Half Marathon in 3 weeks - training ??
I assume your logs are accurate.

Zero speedwork.  Run 4x/wk.  3x30min and 1x60-90min.

There's not much you can do in 3 weeks to kick it up.  Do your best and have fun with it.

For 10k, continue same routine.

After 10k, consider bumping one of the 30min runs to 45-60min and/or add a fifth run.
2010-09-24 4:10 PM
in reply to: #3116634

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Subject: RE: Half Marathon in 3 weeks - training ??
Logs are accurate, but the 3 weeks prior to Sept 19th were taper, and this week was my post HIM recovery week.

No speed drills at all?

Edited by KirkD 2010-09-24 4:40 PM
2010-09-25 7:15 AM
in reply to: #3116634

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Subject: RE: Half Marathon in 3 weeks - training ??
I'm not a coach but I would train for the 10k and train through the HM.  If you just finished a HIM you should have enough fitness to complete a HM.   If you keep a high running volume while training for the 10k you should be able to do alright in the HM. 
2010-09-25 7:25 AM
in reply to: #3116634

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Expert
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Subject: RE: Half Marathon in 3 weeks - training ??
I could be all wrong here......But....

You just finished a HIM....and you're wondering if you're ready for a HM?  The HM will be a little melodramatic, won't it?
2010-09-25 8:56 AM
in reply to: #3116634

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Subject: RE: Half Marathon in 3 weeks - training ??
Your plan is OK, but kinda light on actual running. Considering you were tapering for a few weeks, then took a week off after the HIM, you haven't done very much running for quite some time. You would likely do better if you dumped the speedwork and ran at least 5 days/week right up to the race. Since you haven't been putting up big mileage there really isn't any need for a taper.

Last year I did a half marathon a few weeks after a HIM. I took a few days off the week after the HIM, then ran every day until the HM, including a 5K race. Did pretty well in the HM.

Unless you have some late season tris, put away the bike and swim for a few weeks and just concentrate on running. You can bike and swim after the HM.

2010-09-25 9:08 AM
in reply to: #3116634

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Subject: RE: Half Marathon in 3 weeks - training ??
nc452010 - No, I'm not actually worried about the HM - I have no doubt I can complete it in a reasonable time. Since I had a long taper and a week off, I just wanted to boost my running a bit and do it right so that I didn't hurt myself or overdo/underdo it.

cornfed - It may be as simple as that.

donskiman - Thanks for the advice. Given your response and JohnnyKay's, the speedwork is gone, and I think I'll simplify to this between now and the 10K.

2-3 days - 45 minutes, Zone 2.
1 day - 90 minutes, Zone 2-3 (negative split)
1 day - 45 minutes Zone 2-3, tempo run (or a nice sustained effort at upper Zone 3 - more for mental effort than physical)

I may sneak a bike or swim in there one day as well but really de-emphasized.

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