One Month Left to Train for a Half Marathon

by Amelia
(WA)

Hello, I'm running a half marathon in one month. I recently got sick with bronchitis and couldn't run for 3 weeks. I was only up to 5 miles at that point.

With only 4 1/2 weeks left to train, what is the recommended training schedule?

It's my first half, and my goal is to finish in the alotted time.

Any advice is welcome.

Answer by Dominique:
Hi Amelia,

Thanks for your question about your upcoming half marathon.

I am not sure how much time is provided to finish this half marathon. Three hours maybe?

Whatever the time requirement is, your preparations are a little on the low side... Shame that the bronchitis got in the way, that is tough, hope you are feeling better.

Let's work out what the best approach to this half marathon is, so you can finish it. Let's cover off on the following:

1. The ideal beginner half marathon preparation
2. What is the best training to do now
3. Half marathon race strategy
4. My own story of staying ahead of cut-off time

The Ideal Beginner Half Marathon Preparation

Under ideal circumstances you do quite a few runs of 90 minutes and over to get to the starting line.

For a first half marathon in which you want to get to the end with somewhat of a smile of your face, you would ideally get to a long run of 10-11 miles.

When you have time goals you want to have a longer long run.

As an example, I generally do 15-16 mile long runs on quite a regular basis in a half marathon campaign. And actually, on quite a regular basis full-stop.

But clearly, your goal is to finish which is a fantastic accomplishment. So, let's talk about what to do given where you are at today.

What is the Best Training to Do Now?

Well, you have a few options.

Not the option I immediately want to recommend. But a valid option is to pull out completely and pick out a half marathon in 3-5 months, do some more training in order to get properly prepared and then run that one. I have had to do it, plenty of runners need to pull out of runs because sickness or injury got in the way of proper preparations. I have also been stubborn enough to participate in races while being (half) sick. Top tip: don't do that, strangely enough it never finishes well.

Suppose you were to pull out, given you can run 5 miles, you are just about ready to embark on my beginner's half marathon running program, which assumes that people can run a 10k (6 miles-ish).

Still want to do this one? Very good! Well, let's then make sure we make the next 4.5 weeks count. The above link to the beginner half marathon training program should give you some ideas about the types of runs to do.

My key pieces of advice to prepare as best as possible for this half marathon:

1. Train at least four times per week
2. Do run/walks in order to be able to go further
3. Get a few long run/walks in that take two hours at least
4. Don't worry too much about a long taper

The key strategy that I'd like you to embrace is the run/walking. Walk breaks in between help you continue for much longer, than just running alone. And the one thing I'd like to see you do over the next 3 weeks is to cover more distance.

With regards to the taper: you generally do a taper to recover from a strenuous and long period of training. For a half marathon I like to make the taper about 1.5 weeks / 10 days. Given your three week "break" due to the bronchitis, your legs should be fresh, and I think you can be a little bit more aggressive with the length of your taper. Maybe make it 5-7 days.

Let's now move on to race strategy.

Half Marathon Race Strategy

Let's face it. In this half marathon you will be doing a combination of running and walking.

The best strategy in my mind, is to bring in walk breaks from the beginning. Eventually, you will be walking anyways. So, do it from the beginning and conserve some energy.

It should, hopefully, allow you to run for a longer time and to run faster.

At all times, be very conscious about the cut-off time and stay ahead of it. Know at which time you need to have past the 3 mile mark, the 5 mile mark, the 7 mile mark, etc.

With that in mind, I have a "beating the cut-off story" of my own.

My Own Story of Staying Ahead of Cut-off Time

I participated in an ultra-marathon once. It was 56 km (40 miles) long with 1,500m (5,000 feet) of elevation. And the cut-off time was 8 hours.

Oh, and the race is held in the middle of Australian summer. So, the sun is fierce and the temperature can be punishing.

I was not very well prepared for this race. In terms of training. I had been carrying an injury that I was trying to ignore. Turned out to be a meniscus tear in hidnsight, that required keyhole surgery. Anyways, my training had been limited, but I "needed" to do this race.

One thing that worked well for me: I had my race strategy worked out perfectly well.

I had worked out where I wanted to be after 1 hour. And after 2 hours and after 3 hours. I wanted to be at the half-way point (28k) at 3 hrs 30. And I got there, almost to the minute.

After that there was a huge climb following and I knew that would take extra time. But all I knew I had to do between the 28k and the 38k mark, was get to the 38km mark at 5 hrs. This then gave me 3 hrs (180 minutes) for the final 18km. That was simple. 180 minutes for 18 km. 10 min / km. Just stick to staying under 10 minutes per km on the remainder of the course.

All I did for those last three hours of the race, was do just enough running such that my GPS would tell me I'd be faster than 10 minutes per km. Just a little bit.

In the end, I finished that ultra in 7 hrs 52 minutes. Eight minutes to spare is not a lot on eight hours. But the plan worked so well, that I had very little doubts about making it in time. Of all the races I have run, I consider this to be one of my best executed race plans to date.

I was realistic about my fitness situation and adjusted my race plan accordingly. And it all worked out beautifully.

So, that's what I wish for you Amelia. Train well over the next month. Work out a good race strategy. And then execute well so you make it to the finish line before the cut-off.

All the best.
Kind regards,
Dominique