Half marathon to full marathon training
Discussion
Well it looks like I have the option for a London Marathon place. I have done 3 half marathons and the 10 mile great south run last year, i also run about 20 miles a week. My best time in the HM is 1.40, 5k is 21.39.
I cant seem to find any training plans that go from the HM to the full marathon, can anyone recommend anything?
Or have I left it too late to make the step up?
On one hand I really want to do it, but it does seem very daunting!
I cant seem to find any training plans that go from the HM to the full marathon, can anyone recommend anything?
Or have I left it too late to make the step up?
On one hand I really want to do it, but it does seem very daunting!
eric twinge said:
Well it looks like I have the option for a London Marathon place. I have done 3 half marathons and the 10 mile great south run last year, i also run about 20 miles a week. My best time in the HM is 1.40, 5k is 21.39.
I cant seem to find any training plans that go from the HM to the full marathon, can anyone recommend anything?
Or have I left it too late to make the step up?
On one hand I really want to do it, but it does seem very daunting!
I'm not a coach (or a even a proper runner really), but what I would say that if you've run run 3 halfs, you can certainly complete a marathon. How quickly is another thing, but get over the mental element - granted, it's a chuffing long way to run that's for sure, but you CAN do it.I cant seem to find any training plans that go from the HM to the full marathon, can anyone recommend anything?
Or have I left it too late to make the step up?
On one hand I really want to do it, but it does seem very daunting!
How you do it, well, everyone will probably tell you different things about volume vs intensity, but personally, from where you are at the moment, I'd address the main issue of a marathon which is your aerobic base. Improve that and you will find the distance a great deal more comfortable. Lots of slow runs at 65 - 75% of maximum heart rate. This will give you the opportunity for more recovery and and the ability to slowly increase your miles - your tendons & ligaments will slowly strengthen and you'll be more resistant to injury.
That being said, there's little correlation between volume in training vs finishing time, so it's not all about how many miles you can get in during training - you'll have to throw in speed work at some stage (generally later on in your build), but fundamentally your base aerobic fitness will dictate just how comfortable you'll be come London (and it's not that far away really), so that's probably where your time's best spent at the moment.
Have a browse through the running thread - lots of great info from lots of good runners!
The general rule of thumb I've adhered to in the past is that the total distance of your 5 longest runs in the build-up to a marathon should add up to 100 miles. So that would typically look something like 18, 19, 20, 21, 22 over 5 weeks (not consecutively to avoid injury etc).
Edited by Cybertronian on Thursday 22 January 21:04
addey said:
What training do you do at the moment? How is you current 20miles split up?
Usually three 4 miles runs during lunchtimes at work then a longer run at the weekend, or three 7 mile runs in the evenings after work.Whatever I feel like doing really, I just get out at much as I can for as long as I can when work and family permits.
As for giving up running, ain't going to happen I'm afraid, the benefits to my health, getting away from my desk and most importantly my mental health outweigh anything else.
Not too sure why anyone would suggest that when I have asked for advice on training! There is a running club that does long runs on Sunday mornings and we are going out again this sunday, I will try and tag along with them.
I've run a few marathons and I'd advise the following:
- set your first goal to finish the race. Go for a time in the next marathon, but the first should be a learning experience
- get a plan and stick to it as much as you can. Runners world do some good plans which suit most people
- Do you long runs and yes add the 5 longest to 100 miles... but give yourself space between 20 milers e.g. 18, 15, 19, 14, 21, 16, 22, 14, 20
- Each week do a long, tempo and speedwork session. Any other runs are supporting these 3 sessions
- Join a club to find people to run with if you have time
- enter some races to get used to the preparation for a race, what you eat the night before
- cut your toenails 10 days before the race... yes seriously!
- Don't change your gels/drinks in the race... e.g. if you drink Gatorade during the build up, don't have Lucosade in the race
....... and don't set off to quickly
- set your first goal to finish the race. Go for a time in the next marathon, but the first should be a learning experience
- get a plan and stick to it as much as you can. Runners world do some good plans which suit most people
- Do you long runs and yes add the 5 longest to 100 miles... but give yourself space between 20 milers e.g. 18, 15, 19, 14, 21, 16, 22, 14, 20
- Each week do a long, tempo and speedwork session. Any other runs are supporting these 3 sessions
- Join a club to find people to run with if you have time
- enter some races to get used to the preparation for a race, what you eat the night before
- cut your toenails 10 days before the race... yes seriously!
- Don't change your gels/drinks in the race... e.g. if you drink Gatorade during the build up, don't have Lucosade in the race
....... and don't set off to quickly
The jiffle king said:
I've run a few marathons and I'd advise the following:
- set your first goal to finish the race. Go for a time in the next marathon, but the first should be a learning experience
- get a plan and stick to it as much as you can. Runners world do some good plans which suit most people
- Do you long runs and yes add the 5 longest to 100 miles... but give yourself space between 20 milers e.g. 18, 15, 19, 14, 21, 16, 22, 14, 20
- Each week do a long, tempo and speedwork session. Any other runs are supporting these 3 sessions
- Join a club to find people to run with if you have time
- enter some races to get used to the preparation for a race, what you eat the night before
- cut your toenails 10 days before the race... yes seriously!
- Don't change your gels/drinks in the race... e.g. if you drink Gatorade during the build up, don't have Lucosade in the race
....... and don't set off to quickly
^This.- set your first goal to finish the race. Go for a time in the next marathon, but the first should be a learning experience
- get a plan and stick to it as much as you can. Runners world do some good plans which suit most people
- Do you long runs and yes add the 5 longest to 100 miles... but give yourself space between 20 milers e.g. 18, 15, 19, 14, 21, 16, 22, 14, 20
- Each week do a long, tempo and speedwork session. Any other runs are supporting these 3 sessions
- Join a club to find people to run with if you have time
- enter some races to get used to the preparation for a race, what you eat the night before
- cut your toenails 10 days before the race... yes seriously!
- Don't change your gels/drinks in the race... e.g. if you drink Gatorade during the build up, don't have Lucosade in the race
....... and don't set off to quickly
I hate marathons, they are traumatic experiences both physically and mentally. However the satisfaction once you complete the race is fantastic, one which will stay with you for life.
eric twinge said:
Well it looks like I have the option for a London Marathon place. I have done 3 half marathons and the 10 mile great south run last year, i also run about 20 miles a week. My best time in the HM is 1.40...
Or have I left it too late to make the step up?
You may have done and I only say that because you've not run many halves and your weekly mileage isn't that high but... you're PB isn't too bad. Personally I never went more than 18 miles as part of my regular training runs and always did one 20m race before the London (3 x times). Or have I left it too late to make the step up?
Others will council you on training regimes and programmes but my advice (and I coached my wife and daughter through several London's too) is not to go overboard on the distance but get out and do 16-18 regularly. If you can do that with ease then 20 will be fine. I you can do 20 then the occasion will get you through the other 6. I'm a believer in not overtraining.
As for toenails, I used to clip mine regularly when I as running, every week, I hated them growing. Oh and don't ear new socks, wear them inside out and put baby powder on your feet and in your socks before you run to prevent blisters.
As for times they suggest - double your half time and add 20 mins. and don't go mad on the first 13 miles. (which is more easily said than done and on my first London I set a PB to Wapping!
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