I like your original plan. I understand wanting to run 13 so that you show up at the start line with mental confidence. (And 13 is not that much further than 12) Since it's your first, I wouldn't recommend going over the distance. There is a reason training plans don't, unless they are advanced plans. The amount of stress we put on our bodies during a long run requires a certain amount of recovery.
At a certain point, you get diminishing returns on long runs. It's why most marathon plans don't go over 20 milers, but the race is 26.2. I know it's different for a HM, but just make sure you are recovering. You'll know what's best for you as training goes along.
Zorbs, that is a very good point--I hadn't thought of it that way. It's actually only fairly recently that my race pace has become faster than my training runs, but I expect that by October, that will be a much more standard occurrence for me. Thanks!
40 Days until: Chicago Marathon
Fitness Minutes: (98,812) Posts: 13,025 7/10/13 8:28 P
The longer you go for distances you have not run before, the greater your chance of injury. That's a big reason many do not suggest you run the full distance before the first time you run an event. However, the final decision is up to you and what you feel you can do. Some people feel they are really pushing it in just doing 11 or 12, especially after many weeks of training, but it's different from person to person.
Zorbs, is there a specific reason I shouldn't get up to 13 miles before the race? I suppose I could handle just that final mile "on faith" if I go to 12, but I know I'd feel better and more confident if I've done the whole distance.
40 Days until: Chicago Marathon
Fitness Minutes: (98,812) Posts: 13,025 7/9/13 6:30 A
I do overdistance all the time. I recently went back to training for a faster 5K and my long runs are still up to 9 miles long, as part of the plan. When training for half marathons my long runs are 15-18 miles long. Just depends on how much mileage you are used to.
That being said, the long run really shouldn't be more than 50 percent of your weekly mileage so you don't stress your body too much. Just food for thought.
You actually have a good opportunity here. Most training plans never have you go OVER half marathon distance, but after training up to 12 miles prior to my first two HMs, I started doing a couple 14-15 mile runs the month prior. I found that it helped me maintain pace in the HM, and helped me feel so much more confident about the distance. So obviously my suggestion would be to keep building and add at least one 14 mile long run into your plan. I think I'd cut out the 8.5 and the 9.6 and just add a mile each of those weeks, so maybe 8, 9, 10, 11, 10, 12, 10, 13, 10, 14, 10, 6 (I think that's the right number of runs).
Voluntary Discomfort is the secret cornerstone of strength. We build our whole lives around increasing comfort and avoiding discomfort, and yet by doing so we are drinking a can of Weakness Tonic with every morning’s breakfast. ~Mr. Money Mustache 5K PR: 23:40 10K PR: 48:57 HM PR: 1:59:37 30K: 2:57:44
I'm running my first half in October, and am looking for some input on my training plan. I've looked at a bunch of different ones and have kind of just been winging it with sort of a combination of a few of them.
My problem (if it is a problem) is that my long runs are already up to 7.5 miles, and none of the plans have me getting up to that distance before late August at the earliest. I don't want to overtrain or peak too soon, so I'm not sure what the best course of action is. Should I hold my long runs to 7.5 miles until the program "catches up" to where I am? Increase my distance every week, but not by as much as the plan does (which is usually a mile a week)? Something else I haven't thought of?
Additional info that may or may not be relevant: My midweek runs are limited to about 35-40 minutes right now, which is 3.5 or 4 miles for me. I do that three days a week, in addition to the long run. Also, I know that many plans don't include running the full distance, but for myself, I kind of need to do it before the race, so I can get to the starting line confident that I can finish the distance.
I have exactly 16 weeks from today until the race, so with all of that in mind, I've kind of tentatively put together these long runs (starting with next Sunday, since I've already done today's): 8, 8.5, 9, 9.5, 6, 10, 10.5, 11, 12, 13, 9, 6, RACE! Does that seem like a reasonable schedule? Decent cutback weeks and an okay taper? Any other thoughts or suggestions to help?
SparkPeople, SparkCoach, SparkPages, SparkPoints, SparkDiet, SparkAmerica, SparkRecipes, DailySpark, and other marks are trademarks of SparkPeople, Inc. All Rights Reserved.
SPARKPEOPLE is a registered trademark of SparkPeople, Inc. in the United States, European Union, Canada, and Australia. All rights reserved.