Half Marathon Training - Volume vs. Workouts

Training Advice/Discussion General

9 years ago 10/26/2014 7:33pm EDT

I am training for my first half marathon in mid-December and am currently running around 55 mpw with 1 workout and 1 long run a week.

I've been building up my mileage (I was running around 45-50 mpw of just base w/1 long run in September). What would be for beneficial for me at this point - continuing to raise my mileage into the 60s while running 1 workout and 1 long run a week, or maintaing my mileage and incorporating a 2nd workout?

I'm injury prone, so I'm worried that if I both raise my mileage and run 2 workouts a week I will just get hurt.

I am shooting for a sub 1:17, btw.

9 years ago 10/26/2014 9:15pm EDT

re: C Parker

hey!! I'm training for a 25K and I have the same question too, so bump

9 years ago 10/27/2014 10:17am EDT

re: C Parker

The nature of the workouts can automatically raise your mileage. What's your currently weekly outline look like? Considering your have 6 or more weeks about I would do three workouts. 1) half-10k pace workout 2) hill repeats 3)long run/threshold type workou. I assume you have a day off in your week based off the mileage so the rest of the days should be 6-8miles easy. So a week could look like this:

Tuesday 2-3wu/cd, 6 or more repeat miles at half pace to 10k pace with 1-2:00 recovery jogs plus 4-8x200 at end

Thursday 2-3wu/cd, hill repeats start with 200 meters then increase to 300s then 400s each week

Sunday or saturday long run at hard pace 12-16 miles alternating with 2-3 wu/cd, 4-5x mile half pace or slightly faster the mile float 30sec slower or so. Terrain similar to the race course is always a good idea.

And don't forget the little things!

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