Preparing for a first half-marathon...?

Question

Hey there guys, I try to run at least 4 miles late at night and also i do at least 20km a day cycling, im seventeen.

Is this a good base to start with to try and do a half marathon?

What should i change?

Thanks.

J. x

Answer 1

It's a great base. I would slowly increase your long run once or twice a week.  On other run days, mix in some faster pace work.  A popular and simple speed work is to go to a track and sprint the straights and walk the curves.  If the track sounds boring, there a many variations of speed work.  www.runnersworld.com has a lot of good info on workouts. Lastly, keep some of the cycling in your workout. It is an excellent cross-training as it strengthens the muscles around the knee and can help prevent knee pain and injury.

Answer 2

Well its a good start, but if thats all you run and excersize, then you will have a tough time compeleting the half marathon. You need to start logging more miles a week and pushing it further and further every week. Make sure to rest your body but get right back out there and run more and more, its going to help!

Try to run at least 30 miles a week two weeks before your half marathon.

Answer 3

all the above answers are correct.

Answer 4

I would REALLY suggest getting more running mileage in

I did what you did...just one day I work up and did a marathon

.....I couldn't walk for 3 days without pain....

I would suggest running 6 to 9 miles on a long day,

and maybe 4 to 5 on a short run...also make sure you

do interval training and do 800's about 7 times, or

maybe mile intervals 5 times so you can get your speed up.

Good luck! by the way...the feeling of finishing such

a long distance is GREAT! I wish you the best!

Answer 5

Having some experience running half marathons, the running portion is not enough. Although you are on your bike a lot, this helps your lungs and oxygen intake, not your running. You should bump up the mileage to around 7-8 miles a day. You should also do a longer run to get the confidence to run a full 13.1 miles. Having run a half marathon with little training, I advise you to take this advice. That was the worst hour in a half of my life.

Answer 6

Cycling is not really good training for running because you are strengthening the wrong muscles. So too much cycling might be counter productive. The best training for running is to run, run and run  but jogging the full distance is better than setting off too fast and then finding yourself too knackered to complete the distance.

So best to do it at slow jogging at least twice a week and gradually speed up. You will also need to have a few training runs each month at over the half marathon distance (say a 16 mile run) to improve your stamina, but as this will tire you, do not do this too close to date when you actually compete.

Answer 7

I would suggest either keep your 4 miles and improve your time. this would increase your endurance and stamina. then work your way up to 13 miles (which is the half marathon, right). or increase your mileage first then quicken your pace. I wouldn't worry so much about the cycling since it's similar, yet different training. nor would I worry about burst of speed until you're comfortable with the overall pace. (you'll find enough strength for a last burst of speed when you see the finish line, trust me)

Also, I'd suggest trying to get some daytime running just to get used to the heat and humidity. it's a lot different at night.

if you don't have a workout scheduled or weather doesn't permit, you can always do some high-reps, light weights. again for endurance and stamina.

don't forget that an important part of training is rest and letting your muscles recover and improve for the next training session.

best of luck to ya. it'll be one helluva(n) achievement.

Answer 8

continue your workout, but try running a half marathon each week.  You could start off slow and then work your way up to a good time.  This way you will have a feel for how long it will be before you enter an actual event.