Following my post yesterday about how to increase your mileage from 10k up to half marathon distance, another friend asked me if I thought it would be too much of an ask for him to aim to run a half marathon, 7 weeks after training for and doing a 10k.
My friend is doing the Mey 10k on the 12th of May, then is wondering if he could train for and enter the Barrathon (half marathon) on the 30th of June. He’s just started up running again (January 2012) and is wondering if thinking about running a half marathon is perhaps a bit too much of a big ask of himself.
I think, that as long as he takes it slowly and trains for it he’ll be able to do it. I always think that if you can run for an hour, you can run for longer, you just need to progressively train your body to deal with the distance.
One thing to note that if you are going to increase your runs to longer than an hour, you’ll need to consider hydration, energy and recovery from long runs.
The big question is if you’re thinking about doing something like this is, do you WANT to challenge yourself to do it? The training will take up between 2.5 – 3 hours a week and you need to decide if you can fit this into your life or not.
If you do, and you think you’ll have enough time, you’ll be able to do it. You just need to put in the training (and avoid injury!)
Ideally it would probably be better if he had 10-12 weeks to train for it, but I think he should easily be able to do it with 7 weeks training, as long as he has a base of being able to run 6 miles / 10k / for an hour non stop.
Anyway, here’s a 7 week half marathon training plan I got together for him which consists of:
- Start training plan after being able to run 10k non stop.
- 3 runs a week: 1 easy, 1 efficient, 1 long.
- 4th week an easy week, do all runs easy if you choose to.