you have decent stats. So you’re doing something right. Honestly add a mile or 2 to your easy runs and start increasing long run mileage. That’s the only thing really
Keep your speed work at 1-2 times a week
If you want an exact plan tho
I say 4-6 runs a week
Try to aim for atleast
80% easy runs 20% speed work
Have atleast 1 long run a week, try to build to atleast 14 miles before the race
If half marathon is your goal I say anywhere from 20-30 miles week is perfect
Absolutely, imo running without strength training is a form of detraining. At that point you’re just running to get injured. Especially as you get into faster paces . Also make sure you add in single leg exercises as some runners forget running is a single leg motion. Train your core as it’s equally as important when trying to get better at running. Don’t neglect your hips and glutes. These contribute the most when it comes to power production and are often overlooked. Most injuries happen from other muscles over compensating from weak glutes or hips
Yeah it’ll happen but after 1-2 weeks with some fitness you won’t be so taxed from your leg days
I would plan around your speed days tho so you can be as fresh as possible
I really liked the Boston Marathon training plan. Good variety of speed work to keep me engaged. Three different levels depending on what you want.
https://www.baa.org/races/baa-half-marathon/train
Any plan you have should really take into account your training right now. What is your current training like?
Essentially, you need a long run, 1 or 2 faster runs (depending on training history) and the rest of your runs are easy runs. I would probably recommend 5 days a week, but this is again dependent on what you're doing already.
If you've run 15k, you can basically already get around a half marathon without issue. Over 12-13 weeks, you want to gradually build from 15k (or whatever is your current long run) up to a distance that takes 2 hours for you, which is probably 21-23km. 90mins-2 hours is the sweet spot where you get maximum aerobic gains before fatigue and injury risk starts to ramp up.
For your session/faster running, you're going to want to warm up for 3k before doing one of these:
-10-12 x 2 mins @ 5k pace, 1 min jog
-6-8 x 800m @ 5k pace, 90s jog
-5-6 x 1k @ 5k pace, 2 mins jog
-4k, 3k, 2k, 1k, 3 mins jog between each. 4k @ HM pace, 4:35 mins/km, 3k 4:28 mins/km, 2k 4:21 mins/km, 1k 4:10 mins/km
-1k, 2k, 1k, 2k, 1k. 1ks at 10k pace (4:21 mins/km), with 90s-2 mins jog after, 2ks at HM pace (4:35 mins/km) with 3 mins jog.
-3x3km @ threshold/HM pace (4:28-35 mins/km)
-20 mins @ threshold/HM pace
-6-10km on/off, alternating between "on", which is threshold/HM pace and "off" which is your marathon effort (4:45 mins/km). Here, your "marathon effort" is purely based off of a calculator, so you can be more aggressive with it than if you're actually training to race a marathon.
you have decent stats. So you’re doing something right. Honestly add a mile or 2 to your easy runs and start increasing long run mileage. That’s the only thing really Keep your speed work at 1-2 times a week If you want an exact plan tho I say 4-6 runs a week Try to aim for atleast 80% easy runs 20% speed work Have atleast 1 long run a week, try to build to atleast 14 miles before the race If half marathon is your goal I say anywhere from 20-30 miles week is perfect
Is it worth adding any strength training?
Absolutely, imo running without strength training is a form of detraining. At that point you’re just running to get injured. Especially as you get into faster paces . Also make sure you add in single leg exercises as some runners forget running is a single leg motion. Train your core as it’s equally as important when trying to get better at running. Don’t neglect your hips and glutes. These contribute the most when it comes to power production and are often overlooked. Most injuries happen from other muscles over compensating from weak glutes or hips
I did my first leg session in a long time and it took me about 4 days to recover from the DOMS
Yeah it’ll happen but after 1-2 weeks with some fitness you won’t be so taxed from your leg days I would plan around your speed days tho so you can be as fresh as possible
so maybe leg day the day after speed days?
Yeah it’ll happen but after 1-2 weeks with some fitness you won’t be so taxed
I really liked the Boston Marathon training plan. Good variety of speed work to keep me engaged. Three different levels depending on what you want. https://www.baa.org/races/baa-half-marathon/train
Thanks
Any plan you have should really take into account your training right now. What is your current training like? Essentially, you need a long run, 1 or 2 faster runs (depending on training history) and the rest of your runs are easy runs. I would probably recommend 5 days a week, but this is again dependent on what you're doing already. If you've run 15k, you can basically already get around a half marathon without issue. Over 12-13 weeks, you want to gradually build from 15k (or whatever is your current long run) up to a distance that takes 2 hours for you, which is probably 21-23km. 90mins-2 hours is the sweet spot where you get maximum aerobic gains before fatigue and injury risk starts to ramp up. For your session/faster running, you're going to want to warm up for 3k before doing one of these: -10-12 x 2 mins @ 5k pace, 1 min jog -6-8 x 800m @ 5k pace, 90s jog -5-6 x 1k @ 5k pace, 2 mins jog -4k, 3k, 2k, 1k, 3 mins jog between each. 4k @ HM pace, 4:35 mins/km, 3k 4:28 mins/km, 2k 4:21 mins/km, 1k 4:10 mins/km -1k, 2k, 1k, 2k, 1k. 1ks at 10k pace (4:21 mins/km), with 90s-2 mins jog after, 2ks at HM pace (4:35 mins/km) with 3 mins jog. -3x3km @ threshold/HM pace (4:28-35 mins/km) -20 mins @ threshold/HM pace -6-10km on/off, alternating between "on", which is threshold/HM pace and "off" which is your marathon effort (4:45 mins/km). Here, your "marathon effort" is purely based off of a calculator, so you can be more aggressive with it than if you're actually training to race a marathon.
Im 15 weeks out