Half Marathon with Only 6-Weeks of Training

So as you might know, I've been fighting a particularly stubborn case of bronchitis for the last 3 weeks. Today I want to talk about using an abbreviated 6-Week training schedule to prepare for a half marathon I'm running in 7 weeks on March 13 in North San Diego County. This is something I really want to do and feel I can be ready to give the half a go. As an Osteoarthritus sufferer, this race is very important to prove to myself that I can still do the things I love to do. I want to thank Joint Advance for keeping me in the game. Here is an overview of the program I've selected and can easily be adapted to your particular needs.



First, you need to have a good mileage base. One thing you should never do is ramp up your training too quickly. The rule of thumb is a 10% per week increase in miles, max. To be ready for the Half, you should be running at least 20 miles a week by about two months before the race, otherwise consider putting it off until a future half. A training program for a half entails 25-35 miles of running per week for the 6 weeks or so before the race.

Second, do some long runs. For most recreational runners, the long run of the week is 5 or 6 miles. You will need to go considerably longer. Once a week, between two months and 2 weeks before the race, do a run of 7 or more miles at a slower-than-race pace. If you can run 8-10 miles, you can probably finish a half-marathon, but it's best if you do some training runs a bit closer to the actual distance. It'll make the experience more pleasant. At least 3 of your long runs should be 10+ miles, and at least one of those should be 12-14 miles. The longest one should probably be two weeks before the race. For me, I live in an area of North County that has very similar terrain to what I will be racing which is ideal for my long weekend runs. Further, I'm planning to tour the Wild Animal Park Half course itself some time in late February. Scale back starting on the last weekend before the race. Maybe do 7 miles for your long run the weekend before, and don't run from Thursday on (or just do a couple of light jogs to stay lactic acid free). A good plan for your weekly long runs for the last 6 weeks before the race would be runs of 8, 10, 8, 11, 12-14, and 7 miles.

Third. if you want to do more than just finish with a smile on your face, you can do some pace work and speed work. Work some fartlek (Swedish for "speed play") into your medium-length runs and even into some of your longer runs. Fartlek training builds endurance, and is more fully explained on the Old Fartleks web page. You can also go to the track and do some medium distance pace work. Repeated 800 meter and 1600 meter runs at a target pace will help you increase your racing speed and endurance. Do about 3200-4800 meters worth at an elevated pace with a few minutes rest between each repetition. Try to maintain the same pace for each repetition. When you can do this, increase the pace at your next workout. If possible, try to find someone who can run at your speed or who can challenge you to run a little faster.

Fourth, for race day, follow this strategy: Carbo-load. Maybe have some bread and pasta the night before. Eat your fill, but don't overindulge. On the day of the race, warm up well. Jog a mile or two slowly, then stretch, then do a bit more jogging about 10-15 minutes before the gun goes off. Make sure you hydrate pretty well and drink at the water stops. Even on a cold day, you can dehydrate running for 2 hours or whatever. Don't take just a sip. Actually stop and have a whole cup of water. It won't kill your time, and you might even feel revitalized. Bring some energy food like a "Gu" packet (or whatever light, high energy food you can eat that won't upset your stomach). Eat that at around 9 miles. Take water with it, or you'll risk a stomach cramp.


If you have never run a long race, whatever you do, don't go out fast (like your 5K pace). You will definitely pay for it. On the Wild Animal Park Half course, the first 1+ miles are mostly downhill, so it's easy to get a false sense of security. Miles 2 through 4 are uphill with a steep climb of more than 150 feet in elevation, and take their toll. The downhill to mile 5 is very steep then settling around mile 6. You want to flow with this section. Don't tighten your quads (upper front leg muscles) too much to try to brake, otherwise you'll feel brutalized toward the end of the race. After mile 6 the course flattens out with one last little climb right at the end. Settle into your rythm during this part of the race, and don't be afraid to say a word or two of encouragement to runners you pass (or who pass you). It'll help make you feel better, too!

It's always good to get a spectrum of opinions on training programs. Here are a couple links to other Half-Marathon training programs:


http://www.coolrunning.com/engine/2/2_0/134.shtml
http://www.halhigdon.com/halfmarathon/adv.htm

Yours in Health!
Tommy



With 7 weeks to go:
This Week - 22 Miles
5mi Sun
4mi Mon
4mi Tue
Off Wed
5mi Thur
4mi Fri
Off Sat

Next Week - 25 Miles
8mi Sun
4mi Mon
5mi Tue
Off Wed
5mi Thurs
3mi Fri