Half marathon. can I?

Ploomb said:

I've been running for two months now, 3-4 times a week.
I've been running for fitness and now it got fun and more
challenging.

I wanna start preparing for half marathon.

Any reccomendations on a training routine? Currently i'm
160 lbs, 5 11" and I have something like 10% BF. I can do
something like 5min/km (note that that's KILOMETER, now
mile... metric system here)

Unless you are going for a trophy, I would be less concerned
with speed (time/km) than endurance, i.e., how many km can
you run now, and what do you have to do to bring that number
up to the ~21 km you will have to traverse on race day.
Generally, you should accomplish this by going through a
minimum 8-week program, though I recommend 12 weeks,
especially if your current max distance is low (7km or
less). You would have one long run per week where you pump
up the distance gradually, and mid-week runs that support
your overall effort by introducing speed, hill and at tempo
training. Since my base permits it, I generally go through
an 8 week program that looks something like this (in terms
of the long runs):

1) 8 miles (12.8km)
2) 10 miles (16 km)
3) 10 miles (16 km)
4) 11 miles (17.6 km)
5) 8-10 miles (12.8 km-16 km) depending on what the body's
telling me.
6) 12 miles (19.2 km)
7) 13 miles (20.8 km)
8) 10 miles (16 km)
9) easy week, 3 days w/o running (cycling, elliptical, or
other x-training okay) prior to race.

Notice the gradual ramp up in weeks 1-4 and the "back-off"
in weeks 5 and 8 (the latter actually starts a "taper"😉 to
avoid over-training. I stay on 10 miles for 2 weeks because
that's my "break-line" mileage above which I start to feel
it, so I like to set a base there before making an upward
push. Also, note that you don't need to run 13 miles (at
least I don't) to get a reasonably good result. On my last
1/2 marathon, I got a PR when my long runs hadn't gone above
11 miles (I was feeling thrashed, so I didn't push the long
runs too hard).

--
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,ø¤º eNo "If you can't go fast, go long." ø¤º°`°º¤ø,,,,ø¤º°-
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In article said:

I've been running for two months now, 3-4 times a week.
I've been running for fitness and now it got fun and more
challenging.

I wanna start preparing for half marathon.

Any reccomendations on a training routine? Currently i'm
160 lbs, 5 11" and I have something like 10% BF. I can do
something like 5min/km (note that that's KILOMETER, now
mile... metric system here)

what do you guys think?

Prepare for it by racing some short distances and gradually
building up to a reasonable weekly milage. Run races ins
ascending order of distance, from 5k to 10k to 15k/10 mile
to half marathon.

Good luck,
--
Donovan Rebbechi pegasus.rutgers.edu~elflordOpen ↗

Ploomb <[email hidden]> writes:
: I've been running for two months now, 3-4 times a week.
: I've been running for fitness and now it got fun and more
: challenging.

: I wanna start preparing for half marathon.

: Any reccomendations on a training routine? Currently i'm
: 160 lbs, 5 11" and I have something like 10% BF. I can do
: something like 5min/km (note that that's KILOMETER, now
: mile... metric system here)

: what do you guys think? thanks

How long is your longest run so far? You train for distance
with distance.

Larry