It depends on what type of runs you are doing for your other runs, but remember the most important run in endurance training is your LSD run so make that a priority. The other runs can be marked by time, not so much distance and should not be more than an hour in duration.
If you start out your first week running a total of 10 miles, for your second week, it would be safe to add one mile (10%) to your weekly mileage. That one mile would most likely be added to your long run. It's much easier to follow an already made plan for your first race so you don't have to calculate it all yourself. You might want to look into Jeff Galloway, Hal Higdon, John Bingham, etc for plans. Some of those are available free online or you might look for their books at the library.
I did a half marathon as my first race, but followed a 6 month training program (offered through a local running group). Ideally, you should work through the shorter distances first.
Melissa, from Texas
current weight: 161.4
Fitness Minutes: (9,671) Posts: 449 5/18/10 6:10 A
So you would add no more than 10% of the total distance? I'm sorry, I'm a little confused. I plan on listening to my body, I was just curious as to what the recommendations are, if my body can handle it. Obviously I don't want to overdo it.
Also, do you recommend I start with a 5K or 10K or something if I've never done a 1/2 before?
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thanks Coach Nancy. That was my understanding, that you only add to your long run, so that's why i was confused. right now i'm working on re-adjusting to the humidity, so i'll probably only increase by 5% so i don't over-do.
current weight: 128.0
Fitness Minutes: (112,042) Posts: 46,222 5/17/10 8:42 P
You only add mileage to your LSD run, not all three runs. The idea is to build the endurance, energy systems, neuro-muscular systems, bones, and connective tissue to run the longer distance.
As far as how quickly to increase depends...some runners will build up 10% each week and cut back on the third or fourth week, other runners can continually build until they reach their training distance.
However, this is where listening to your body is key...if you feel you are having issues with overtraining-insomnia, moodiness, heavy legs, colds, rise in resting heart rate, etc, you may want to cut back your mileage increase to 5% on your LSD run.
You shouldn't increase 10% every single week. When I was training for my half marathon, I added a mile to my long run every other week. Another option is to increase mileage weekly, but add a cut back week every month or so where you cut your mileage quite a bit to recover.
In between races, it's a good idea to maintain some sort of base. I've been slacking off lately, but I was trying to run about 6 miles for my long run.
i'm not understanding this. if i do 3 6.5 mile runs a week, i should be able to add a half mile to each run every week until i get to 13 miles each? that sounds like a big increase. what am i calculating wrong?
current weight: 128.0
Fitness Minutes: (44,980) Posts: 808 5/17/10 7:08 P
I walk 1/2 marathons, not run. Yesterday, due to illnes I wasn't able to do the 1/2 I was registered for. However, I had trained diligently for it. Now I have another one in September. I can't start training from scratch because I'm ready now to do a 1/2... so how do you continue training inbetween races? Do you just stay at a mid point for while .. or not do more than 10 km for the lsd? When do you start adding on? Any ideas on this?
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Personally, I can do approx. 10% increases as long as I mix in recovery weeks. I do well with a 3 week build followed by a reduced mileage recovery week all the way up to long runs of 16 miles. Once I get to a long run of 18 miles or more, if possible, I switch to 2 week builds. If I DON'T take those recovery weeks, 10% is a bit too much for my body. But your needs may vary from that. You'll have to play with different plans and focus on listening to your body and giving it rest/recovery time when it needs it. You'll figure out what works for you. And remember that it's always better to err on the side of lower increases and more rest weeks. It'll take longer to build up... but erring on the other side (higher increases and/or less rest weeks) could leave you with injuries.
Edited by: BRAVE_NEW_ME at: 5/17/2010 (13:30)
I am a MARATHONER!!! Tacoma City Marathon (3 May 09) - 3:49:13 ... and I'm BOSTON BOUND!!!! Capital City Marathon (16 May 10) - 3:36:52
...and instead of running Boston, I had a kid! And then 2.5 years later I had another one. BUT, I've never stopped running or racing!
One of these days, I'll re-qualify for Boston. And tackle Goofy's Race and a Half. Maybe an ultra. Or a half Ironman...
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It depends...some people will do well with a 10% increase each week until they reach their training potential whereas others need to increase at a much slower rate, while other runners do well with a 3 week build up and then dropping back a week. Listen to your body...it will tell you what is good for you.
I've read in several plans that you would increase one week and then the next drop back down. For instance, 12 miles slow pace , next week 7 miles a quicker pace, then 13 miles slow pace, then 8 miles a quicker pace and keep increasing both. I haven't run a 1/2 yet (not until Nov), but that's what I'm planning on doing.
current weight: 137.4
Fitness Minutes: (112,042) Posts: 46,222 5/17/10 8:36 A
Just to add a little more, it should be no more than 10% of your previous week's total mileage, but the older you are and/or the newer you are to running (less than a year) you may want to consider dropping it to 5%.
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