My longest run is a weekly 10 miles. And weekly milage is around 30-35 mpw. I'm a hobby jogger.
Usually I run my 10 miles long run pretty easy, around 9 min/miles, but if I focus I think I can run it in 8:30/miles without being drained out.
The half marathon is 3 miles longer, do you think it's possible for me to run a half marathon race in 8:15/mile pace given the parameters I laid out ?
Impossible to know really. Going from 9 to 8:15 pace isn't crazy if the 9 feels easy. The weekly mileage and long run is concerning. 20-25 per week after your long run isn't much.
Yes! It`s more than possible......
You see, it`s the pace and not the distance that "kills".....
There are many examples of this during running history. One of them I came to think about
was the elite top runner Geoff Smith who`s longest training run was told to be 10 miles before
his debut marathon in 2:09 .
-The Wizard -
At least try to run your 10 miles in 8:15 pace. If it's really hard to maintain the pace until the end, and you can't finish without being hurt I would say you won't be able to run it for 3 more miles without being completely drained.
If you can run the 10 miles in 8:15 pace, and you feel like you could have gone even a little faster, it will be doable.
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That said, as tycobb said, 30-35mpw is far for optimal for half training. It would be way better if you could at least increase it to 50mpw.
Jan Stensson , Coach JS wrote:
Yes! It`s more than possible......
You see, it`s the pace and not the distance that "kills".....
There are many examples of this during running history. One of them I came to think about
was the elite top runner Geoff Smith who`s longest training run was told to be 10 miles before
his debut marathon in 2:09 .
-The Wizard -
Even if that is true which I doubt. You have to look at talent, running history, and weekly mileage history.
Starno wrote:
At least try to run your 10 miles in 8:15 pace. If it's really hard to maintain the pace until the end, and you can't finish without being hurt I would say you won't be able to run it for 3 more miles without being completely drained.
If you can run the 10 miles in 8:15 pace, and you feel like you could have gone even a little faster, it will be doable.
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That said, as tycobb said, 30-35mpw is far for optimal for half training. It would be way better if you could at least increase it to 50mpw.
For 1:50 hm 30-35 m/week is more than enough, and do not try to run 10 miles at your goal pace, it is way to hard workout.
I guess it is your first hm, so 10 miles is all that you need, for my first i ran 7.5miles as long run and finished sub 1:40.
It's possible. But it's unknown what your race pace should be by going off easy run pace only.
If you don't have a recent 5k race time, you can do a 5k time trial to get more data on your current fitness. Then, plug that time into MacMillan calculator.
My guess though, is that if you haven't run 13.1 yet, and your 10 mile easy run is at 9:00, but you think you can push to 8:30, then I think running 13.1 at 8:15 might be too quick at this time.
You’ll be fine. I think it’s very possible for you to run at 8:15 pace for you half marathon.
My info, so anecdotal:
Age 35 I decided to start running (Jan 2009), and for whatever reason, I decided it would culminate in a half marathon in May 2009 (work sponsored). I worked my way up to about 28 miles per week, and I maxed out at two 10 mile runs. The first was on treadmill at the YMCA and I wouldn't. The second was on the road and it took about 1:22 and I was suffering at the end (8:10 pace).
The very next week I ran the race in 1:36, and it felt pretty easy (7:35).
Based on this study of n=1, yes, a long run of 10 miles and not many miles per week can lead to a relatively successful half marathon.
yes. when i started running 10 years ago, I did 15 to 25 miles per week throughout the summer, and then for the last 6 weeks only 12 to 15 miles per week. I did one 9 mile run and one 10 mile run. Most runs were 8:30 pace. maybe 2 short tempo runs of 3 miles at 7:20 pace. ended up running 13.1 in 1:41 and change. 7:40 something pace.
It was the weather. Going from summer running to a mid october race which was 50 degrees and overcast made it perfect.
You are doing more than enough to meet your personal goal.
One of the best things I ever did for my running was to jump in a last minute marathon pretty much untrained (20-25mi a week casual). I had no idea how it would go and was mentally prepared to drop out if sh*t hit the fan, but i ended up finishing and things went fine. This gave me HUGE confidence going into a more serious training block. I could tell myself that no matter how many bumps you have in training, I could do the d*mn thing with no training at all. Ended up running 34 minutes faster with serious training.
We're all of a hell of a lot stronger than we think. Man up and welcome the pain!!
just checked back on my records. my single 10 mile run was a little slower than 9 pace. I had done an 8 mile run at 8:20 pace.
Raced 13.1 at 7:40 pace.
Keep doing what you are doing op. Unless you want to do more.
im a hobby jogger. back in college i was in the running club, just running a few days a week. was thinking of doing a half marathon but had not done any legit training. 2 weeks out from the race i went and ran a hard 10 miles to see how it felt. I ran it at 6:54 pace a mile. it was hard but i felt good, was probably going 80%. I went out around 6:25 pace for my half and ended up having a death march those last couple miles. you sound like your training went better than mine, so you will probably be able to do it. I never did anything more than 7 miles other than the 10 mile run.
Jan Stensson , Coach JS wrote:
Yes! It`s more than possible......
You see, it`s the pace and not the distance that "kills".....
There are many examples of this during running history. One of them I came to think about
was the elite top runner Geoff Smith who`s longest training run was told to be 10 miles before
his debut marathon in 2:09 .
-The Wizard -
Whose.
HowLong wrote:
My longest run is a weekly 10 miles. And weekly milage is around 30-35 mpw. I'm a hobby jogger.
Usually I run my 10 miles long run pretty easy, around 9 min/miles, but if I focus I think I can run it in 8:30/miles without being drained out.
The half marathon is 3 miles longer, do you think it's possible for me to run a half marathon race in 8:15/mile pace given the parameters I laid out ?
Throw in a 12’er and you’ll be fine. My wife does essentially this exact training all the time. Her general experience is that off of a 10-mile long run she is way less comfortable at the end of the race and feels like hot garbage afterwards. If your emphasis is on the “comfortable” part rather than just finishing, I’d really recommend carving out an extra 18 minutes on the day of your next long run to add a couple miles.
Everyone is different. It might be completely doable for you, or your legs and quads might be completely fried after 10 miles.
Staying on pace for the first half is generally extremely important. Even a 10 second per mile difference could be the deciding factor.
It’s possible, I was coming off injury last fall and ran a half with 11 as my longest run.
Speaking as someone who is not highly trained like yourself, it’s a lot harder to run race pace in training. You don’t need to run 10 miles at half marathon pace, I couldn’t run more than 4 miles at race hm pace in training. If I ran 10 miles at that pace, I should be racing much faster. 10 miles at 9 pace would probably mean a half at least at 8:15, assuming you also do some faster Work
I ran my first half marathon on about 25 miles per week with two long runs of 9.5 miles apiece. Both my long runs were very hilly.
The half marathon went really well until the last mile. I totally died, slowing by more than a minute for that final mile.
With 30mpw a half marathon will be easy to complete, doesn't matter how long your long runs are.