Advice from runners?

Question

I am training for a half-marathon which is in 9 weeks. So far my logest run has been 9km in 1hr, is this ok?

How much should I increase my distance each week - is 2km too much?

What speed should I aim to be running at (I'm a beginner but young and quite fit) and what would be a good time for me to aim for?

Any training advice will be appreciated.

Also why do I get pins and needles in my arms after running for a while?

Answer 1

9km an hour is a good speed, that means the half marathon in about 2:20 which is a good time for a first half marathon if you can keep up the pace all the way round.

Your increase of 2km a week could be an OK increase to go for, depending how many weeks you are going to increase the distance for. The week before the run to you want an easy week, perhaps just two 4 mile runs. If you increase by 1km a week then that gives you (9+8 = 17) a 17km training run the weekend before the half. This is a good distance to aim for in training and how fast you increase each week is up to you but between one and 2k a week.

You perhaps shouldnt run every day, 2 or 3 times a week with rests is good, and perhaps a long ruin at the weekend (so maybe run your longest run at the weekend and during the week run perhaps 1/2 to 2/3 of the longest run distance). Mid week runs you can add speed to your running, and go for long steady run at the weekend?

Its tricky to give you other advice really, though if you have specific questions ask again

Pins and needles in the arms? Sounds like the circulation isnt working quite right, perhaps you are running with your arms tensed up on in one position too long? Try running for a distance every km with loose arms, shake them by your side to get the blood flowing in them and see if that helps

Answer 2

9km in 1 hour is quite good.

If you add 2km on per week, you should be okay. I wouldn't recommend running everyday though, every 2-3 days, depending how well you cope.

It's hard to give a speed and time, you should concentrate on that after you are capable of doing 21km(?) running.

Never push your body too far or run too much as it'll do more harm than good.

I like to do interval training so I am burning more fat whilst I run, I run fast for 5 minutes, then run slower (almost a jog) for 5 minutes. I find if I do this I can actually run a lot further.

Not sure why you get pins and needles, maybe try moving your arms some more as you run. Do plenty of stretches before hand opening up all muscles in your chest + arms. (legs too, obviously.)

Good luck with the half-marathon!