10
A marathon is altogether different league when compared to a 10 km run. There are many things to consider...
Hydration.
You should have a proper hydration plan in your long distance races. For 10 km races, you wouldn't probably have had hydration during the race course. In a marathon, I would advice you to start hydrating from the 5 km mark. From there ...
8
There are a very big difference between just completing a certain distance at a modest speed and running competitively for a good finishing time (e.g. with a time-goal). The following is true if you just want to finish, not if you run competitively.
As I learned it many years ago, to finish a race up to and including Marathon, the rule is that you should be ...
6
Interesting conversation and results.
I like to use what is known as the Yasso 800 method named after Bart Yasso.
Instead of using your half marathon time, base it off of repeated 800 meter efforts.
To test, run a series of 800 meter controlled efforts with ~400 meter jog in between. The average time in minutes and seconds of your 800s will be your ...
6
I'd take a look at the free half marathon training plans from Hal Higdon. Plans are available for all skill levels. The general formula for the beginner plans is as follows:
Monday: rest
Tuesday: 3 to 6 km run
Wednesday: half of long run distance
Thursday: 3 to 6 km run
Friday: rest
Saturday: long run (gradually increasing to 20 km)
Sunday: ...
5
I think breaking 3 hours or better for a marathon or 1.20 for half is very unlikely on training just at the weekends. Of course it depends on your starting point, and if you do lots of other cardio work during the week.
Even if you are extremely talented, you still have to train to get the good results. I know many people who run sub 3 hour marathons, and ...
5
I would rather say it is not about waiting if not about preparation and training. I've seen people starting from the zero(in terms of running, otherwise in a good fitness) with 16 weeks plans and successfully completing their first marathons, so i would say the 5 months you have ahead of you should be enough. however don't go crazy and set some realistic ...
5
I cannot tell whether running 21+ km once a week is too much for you body, but I can say that I have done this weekly for the last 2 years (give and take) without any major problems. Just LSR (long slow runs), not races every week! I do 8-12 HM races a year and usually 2-3 marathons.
One old rule-of-thump is that you should run 1.5 x you target distance on ...
5
Source: I've done one marathon, a 50k, and many, many, many runs at distances under that. I'm no expert just relaying what I've learned and come to understand. Hope you find it helpful.
Running
The key to running marathons is, well, running. Strength training is important as well, as building your core and supporting muscles will aid in your overall ...
4
Since you have 8 weeks left you have plenty of time to build your LSD base. Lets assume that your 21k was your week one, the rest of your LSD runs would look something like two weeks of increased distance, followed by an easy week, then another two weeks. You should then taper your last 2-3 weeks before your race. I think at the 30k distance you can make ...
4
I would suggest at least a few of your longer runs be at night, around the same time as the race will be. Most of the time, the reason for the early morning start times is a combination of it being cooler in the morning, plus there is (usually) less traffic to have to reroute for a half marathon route than during a race that occurs closer to mid-day.
Other ...
4
In my opinion the furthest I would go in training pre marathon is about 22 miles. And I would only do 1 of these. The rest of the long runs I would suggest should be between 18-20 miles.
The reason I say this, is that running the full 26 miles takes a lot out of you, and I think would have a negative affect on the actual marathon rather than a positive.
...
4
HR is a very accurate measure of effort, and as delayed as any other natural parameter, call it breathing, perceived effort, fatigue (or even sweat to give another example).
Your heart doesn't know if it's cold or hot, uphill or downhill. Any factors that increase/decrease your heart rate will likely impact your performance
The only thing that might be ...
4
Ask yourself this question:
What's the likelihood of re-injuring the finger?
The finger will take as long as it takes to get better, and running isn't going to change that significantly enough to worry about it if at all. As long as there is a low likelihood that you are going to hurt the finger again doing any activity, there is no reason to avoid it.
...
3
To keep rhythm I use a watch connected to a podometer and a heart-sensor.
I look at the watch once or twice per minute maybe, I don't think about it, it's just a routine.
if my running rhythm is too high: I can see that the frequency of my heart is slowly increasing, so I can adjust my rhythm and slow down just a little. This can be done long before I ...
3
Your best frend is knowledge about your distance. It's 5 km, and you know that
You will have to run the whole of it
You will not need to run more
So, first, you need do save energy for kilometers 2-5, thus do not run your maximum during the first km. Second, you can just stop and relax after you finish the 5-th km, so you can spend the remainder of energy ...
3
The 5 weeks have passed, so you probably already have completed your half marathon :-), but here goes:
There are a lot of things you're not telling, so my answer is based on what info you do provide.
As a rule of thumb, you can (within reasonable limit, of course) run twice the distance you think you can run, and since you know you can run 12 km, a half ...
2
The only reason not to practice two days in a row is because the body gets fatigued, and a fatigued body will not have the energy and time to adapt to the training.
How does the body get fatigued?
When you perform one type of training, say long distance running, you are taxing one of several energy systems in your body, specifically, your muscles. In the ...
2
When I ran my first 20km (almost HM, which is ~21.1 km), I had previously run 5-10km, and twice 12km and once 17km, with about 1-2 runs per week over 1,5 months. Plus I trained acrobatics 3 times a week. I managed to finish, in just under 2h (so roughly 10km/h), but could barely walk up stairs the two days after.
Half a year later, my first HM, I had ...
2
Each one would have a different effect on fitness, but in theory both would be good options.
One long 24-26 mile run would help ensure you go the distance on race day. Three ten mile runs with breaks would allow you to run at a slightly faster training pace for the overall mileage.
It really depends on what your marathon goals are (i.e. crossing the finish ...
2
Considerations should be for when to eat. You need to be fuelled for the race, but not so full you are uncomfortable to race. YOu will need to see what works best for you. Whether to eat your last meal later or whether to fuel the race with snacks or a carbohydrate drink. The only way to know this is to practise during training. If it was me I could ...
2
No.
Marathons are significantly harder than halves and you will need to get your long run up to around 32km in order to complete.
You mention that there is a couple of months in between. This would give you enough time.
2
A lot depends on what you mean by "training" for your half marathon. Are you just trying to finish it, are you looking to get under 1:30, are you trying to qualify for a higher level race? Those are big differences in training intensity.
The best I've found is going into running mode with a decent amount of mass, and then making sure you're lifting heavy ...
2
I find it hard to define a regimented schedule that you can follow for that span of time. The main advice you can follow for any distance is that you have to listen to your body as you go. Good nutrition and hydration must also be maintained. And at each level you also want to keep your training interesting so that you stick with it.
5k
12 weeks gives you ...
2
Brief answer: Don't give up. Full marathons are complex and tough to get right. Think carefully about hydration and nutrition during the race.
I used to run competitively. My marathon PR is 2:32 in Chicago. But I've also run some miserable full marathons. Even shorter races like 10K, I've known I was in much better shape than my race.
My best advice about ...
2
Everyone body behaves differently to temperature and humidity, but you can look at the "Heat Index" If the heat index is high enough then you know that you will have to adjust your pace for the race.
For example: If you are running a Marathon at 90f and 90% humidity the heat index will be 122. If the temp is 80 and the humidity is 40% then the heat index is ...
2
First you should make sure you are not over doing in in your training, but having said that if your long run is at 13 miles then yes you can do a Marathon in 15 weeks. Ideally you want 16-18 weeks for training, but if you are already running 13 miles in sub 2 hours you are in decent shape.
You should look at a Marathon training plan with a goal of around 4 ...
2
By the looks of it you are doing pretty good for yourself and yes age is on your side. If you have mental strength and strong will power that go for it. Remember you are young only once so try it as hard as possible.
Train with proper plan and vision, focus is the key. Put on some kickass motivational music of your preference and practice hard, also get ...
2
Join a local running club. There is always someone there that is training for a marathon.
2
Do the week as-is. As the 13.1 miles is on the week after I would not suggest bringing the 12 miles run week forwards.
2
To answer the title question literally, no -- the best way to practice running is to run. That's not to say that step training can't be helpful -- it's just that running up and down stairs is not a substitute for running hills, because it's not the same motion, and it won't help you as much as actual running. Also step running would lend itself more easily ...
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