Can I successfully train for a half marathon in 15 weeks?

Question

I can run about 2 miles at the moment, and am 100% committed to my goal of being able to complete a half marathon on the 14th of September - am I being unrealistic?

Any advice on how often I should train would be much appreciated. Thanks in advance!

Answer 1

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Sounds like you might be getting ready for the Banco Popular Half Marathon in Chicago on September 14th.  A good race, if that's what you are doing!  And you have a reasonable goal!

Your goal is to COMPLETE a half marathon - and that's very, very appropriate, especially if this is your first.  After the first, you can consider improving your time or position in your age group.

Your challenge is to condition your legs to run 13.1 miles without stopping.  For the most part, this means following a training program in which you gradually increase the distance (or time) that you run until you can comfortably run the 13.1.  First, you need to condition your legs to run.  Then, you need to condition your whole body to run long.

Let's assume you can run 2 miles in, say, 20 minutes.  That's 10 minutes a mile.  If your pace is different, then adjust some of the times below.

Consider a schedule of running 5 days a week, with some alternative activity (walking, biking, swimming) the other 2.

So, a schedule for you may go like this:

Weeks 1-3

Mon - run 20 minutes easy

Tues - run 20 minutes easy

We - alternative activity

Th - run 20 minutes easy

Fr - run 20 minutes easy

Sa - run 20 minutes easy

Su - alternative activity

Weeks 3-6 - add 5 minutes to each running day.  So, during week 6 you will be running 40 minutes 5 days a week.

From weeks 7 through 14, add 10 minutes a day to 2 runs a week, and bring the other distances down 10 minutes.  So week 10, for example, would look like:

Mon - run 80 minutes easy

Tues - run 30 minutes easy

We - alternative activity

Th - run 80 minutes easy

Fr - run 30 minutes easy

Sa - run 30 minutes easy

During week 14 you run close to your goal - 120 minutes (2 hours), twice that week.

Week 15 is a tapering but not complete rest week.  It's a time for you to enjoy mentally and physically preparing for the race.

Mon - run 30 minutes easy

Tues - run 30 minutes easy

We - alternative activity

Th - run 30 minutes easy

Fr - run 30 minutes easy - and get a great night's sleep this night, two nights before the race.

Sa - alternate activity

Sun: race day!

Running_Dad

Answer 2

Yes if you are very careful and lucky.

Yes.

I think it's too soon for you to consider a half-M.  There are a number of factors why I recommend NO.

1.  Overall conditioning - your body needs more time to adjust to added distance (legs, feet, ankles)

2.  Rapid mileage increases make us prone to injury and illness

3.  Mileage becomes exponentially longer and harder

What I would recommend is progressing to a 5K, then a 10K, then 10-milers, then half-M.  But whatever you choose will be the right answer for you, and I wish you well.

If you decide to continue, I think Running_Dad has a good schedule for you, and his advice about tapering and resting well 2 nights prior are great.  Eat well, sleep well, stretch well, wear good running shoes and always run in the shade.

Good Luck

Answer 3

Running a ½ marathon is a great goal, most programs are 16 – 18 weeks long but if you have a good base of training certainly you should be able to make the distance.  That’s the good news.

For the bad news, while I would not want to deter you from running a ½ marathon and certainly people have finished ½’s coming into a program with no running.  Your base is really not at a point where I could recommend a training schedule for you.  Ideally you should be able to run at least 6K without stopping and currently be running 20 Km per week.

If you can comfortably run 2 miles, I would go out on Sunday and run approx. 4 miles at an easy pace.  I suggest 11 – 11:30 per mile pace, running 10 minutes with a 1-minute walk break between.  If you can maintain this pace over the 4 miles then I would say you are in a good position to finish a ½ schedule.

Also 10K events are fantastic, so maybe you would prefer to try a few 10k this year and work your base up.  Then do a ½ next year in the spring, but again if you feel you can run a ½ go for it, as runs like these are 90% mental and 10% physical.

Harry

Answer 4

I've heard one can train for a full marathon in 9 weeks. I'm honestly going to say that if you're heavy or a smoker it's going to be hard. If you're heavy it might be hard on your knees and you don't want to ruin them just to run a marathon.

I would suggest raising your milage by one mile every week.

2 miles, 3 miles, 4 miles, 5 miles, 6 miles, 7 miles, 8 miles, 9 miles, 10 miles, 11 miles, 12 miles, 13 miles and this is only 12 weeks. For the last weeks try to run 8 miles each day. I would say run the actual 13 miles only once (it can be really hard on you). In all the 15 weeks run no less than 3 times per week and no more than 5 times per week. Also learn a good and thorough stretching regimen. Also ice frequently and hydrate.