6 Week Half Marathon Training Program

Training Advice/Discussion 5k/10k

14 years ago 10/23/2009 6:56pm EDT

A few co-workers have coerced me into joining them in a 1/2 marathon 6 weeks from today (December 6). I haven't done any serious running training in a few years. My cardiovascular base is decent since I've been training and competing in Brazilian Jiu-jitsu (submission wrestling) for the two years.

I have no clue about what my current time would be at any distance; however, I did complete a 5 miler last week with these jabronis without excessive effort at ~8 minute pace. For reference, although it isn't applicable today, I was running 4:40ish for the mile when I last trained 3 years ago...

All that being said, I'm trying to devise a 6 week schedule to prepare myself for this thing. I'm sure I could put my shoes on and run the 13.1 miles today if a gun was held to my head, but I'd like to finish with a less than embarrassing time (and annihilate my co-workers).

Any advise on the schedule, intervals I should run, hills, etc... would be appreciated. I'll provide updates from time to time, for in case anyone cares :)

Also, of note - all running training will be in addition to my martial arts training (4 days a week, 2-3 hours a session), as I'm scheduled to compete in a tournament the week after the 1/2...

14 years ago 10/23/2009 7:21pm EDT

re: woody

Define "less than embarrassing time".

Until then the best you can hope to do in this time is to slowly increase your mileage and throw in some faster stuff along the way.

14 years ago 10/23/2009 7:49pm EDT

re: Tommy2Nutts

Tommy2Nutts wrote:
Define "less than embarrassing time".
Until then the best you can hope to do in this time is to slowly increase your mileage and throw in some faster stuff along the way.

If I had to pull a goal time out of my ass, let's say 1:31, just under 7 minute pace. Embarrassing, for me, I suppose would be 1:50 or over.

Really, I'm banking on my past history as a decent runner along with my current aerobic base, albeit from a different sport, to accelerate the rate of improvement.

If it matters, I'm 36 years old, am a dude, 180lbs, 10% body fat. I'll probably be in the 167=170lb on race day, given I'll be competing at 159 (plus water weight post weigh-in) the next week.

14 years ago 10/23/2009 7:53pm EDT

re: woody

Well good luck. I trained all summer for a half, and only managed 1:30. I happen to be 35 and 180#...

14 years ago 10/23/2009 8:19pm EDT

re: who dey

First, I would quit that foolish karate stuff. You can't be a serious half marathoner going around kicking things.

You then need to start running 45 minutes a day for a week. The following week, move up to an hour a day. After two weeks of training, find a 5 mile race (preferably a hilly low key one where you won't be too embarrassed about your time). Take a couple days to recover from the race and then run for an hour a day for 10 more days increasing the effort of the runs. Take a couple days easy and run a 10k at the same pace or faster than you ran the 5 mile race. Take a couple easy days to recover and return to running for an hour the next 4 days. One week before your goal race, run a steady hard 10 mile run. Take a couple easy days to recover, run 2 or 3 days for an hour and then rest up for the goal race.

If you have any talent at all, you should be able to break 1:30. I am over 40 and ran 1:29 doing 6 weeks of running at over 9:00 pace. When I did something close to the above schedule, I dropped another 6 minutes off my half time in 7 weeks.

9 years ago 09/20/2014 12:58am EDT

re: woody

Ok, it's only been almost 5 years later, but I would love to know what happened with Woody's race. Did you end up running the half-marathon? What was your time if you ran it? did you embarrass yourself, or annihilate your friends? Did the training go as you planned?

9 years ago 09/20/2014 1:07am EDT

re: pretzellogic

Thanks for the interest! I dropped out of the race just after 9 miles and went for a beer with runner dunker.

Reply Replying to

Username

Password

Leave the password field blank to post anonymously.

Post Preview

By posting you acknowledge that you have read and abide by our Terms and Conditions.

Remember me on this device.

6 Week Half Marathon Training Program

Of General Interest

This thread has already been deleted.

You have been subscribed.

6 Week Half Marathon Training Program

Follow woody

Block woody

Follow Tommy2Nutts

Block Tommy2Nutts

Follow woody

Block woody

Of General Interest

This thread has already been deleted.

Reply Replying to

You have been subscribed.