Running a Half Marathon

by Oscar B.
(Elizabeth, NJ)

I'm 41 years old. I have never run a half marathon. My longest race has been a 10K. I have been running steady for like 4 years, been running for around 10-12 years, but had my years off. The last 4 years I have run more steadily.

I tried a 12 week program 2 years ago and the longest distance I could go was 10 miles, then last year had some personal issues and I couldn't focus on training. Even then I ran around 6 races there were 5K, 5 Milers and a 10K.

My question is I would like to increase my longer run on Sundays from now on (I'm doing just 3.5 miles on Sundays since just started a couple of weeks ago) but on that program I was increasing 1-1.5 every weekend and was supposed to get to the half marathon till the day of the race without never doing that distance in training.

Is it ok to run 10 miles for like 2 months -If I can do it that I'm not sure- previous to the race or would I burn myself out. Thanks.

Answer by Dominique:
Hi Oscar,

Thanks for your question about half marathon training.

It sounds like you have got a reasonably good running background. Running off and on, doing quite a few races, trying to get out there a few times per week, etc.

Now, let's get you ready to run and finish a half marathon, by covering off on the following:

1. Number of runs per week to finish a half marathon
2. Longest long run to finish a half marathon
3. Building up your mileage

Number of Runs per Week to Finish a Half Marathon

In order to run and finish a half marathon I would advise to run four times a week. Three times a week is possible, but I think a bit on the low side for distances over 10k.

It also depends on your natural ability, what your goal is for your half marathon and what other activities you do. E.g. are you a cyclist and spend 10 hours per week on the bike? Then you don't need to do as much running to get "fighting fit" as somebody who does not do any cross-training.

More important than the number of runs per week, whether it is three or four, is consistency. Making sure you get out there each and every week without too many interruptions.

Longest Long Run to Finish a Half Marathon

The half marathon is still short enough that you can cover the whole race distance in training (of course, at a slower pace).

But if you don't want to 'race' a half marathon, but want to run it and enjoy it, I think having a longest run of 10 miles is quite okay. I generally get 'my runners' to do a longest long run of 11 miles for a first half marathon.

In a half marathon campaign they may do 3-4 runs in the 9-11 miles range.

Your plan is to do a 10 mile long run every week for two months in the lead-up to your half.

That's a very solid plan. I wouldn't worry about burn-out. Burn-out happens when you don't recover well enough. As long as the next day after your long run is an easy day, you should generally be fine.

It is very likely that the opposite will happen. You will get more and more comfortable with running that type of distance and would be able to increase even a little further during that two-month-period.

In fact, if you hit 10 miles in training two months out from your half marathon, I would definitely encourage you to build up the long run a little bit more. Do a few 10.5 milers, a few 11 milers, ...

Building Up Your Mileage

I like your plans, I think they are solid. I have no doubt that this will set you up well for your half marathon.

One word of warning: when you are increasing your mileage, you are increasing your risk of injury. So, keep most of your runs at a leisurely pace. Build up slowly and steadily at 0.5-1 mile per week.

Everybody is different and the major rule with increases in mileage is to listen to your body. Check out my increasing mileage safely-page for more info.

Hope this helps.
Best of luck with your half marathon. I have got every faith you can do this.
Kind regards,
Dominique