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I suppose this is a good problem to have, but I'm ahead of schedule for my 1/2 marathon training. I've kinda combined 2 different beginnger schedules from the internet that I've been following. I have 4 weeks left on my schedule, but 7 weeks until my race. I just ran a 10K this past weekend in 54:25. My goal is to run the 1/2 in 2 hours. What should I do with my extra weeks to get me to my goal? Should I just max out at 10 miles like my schedule suggests or should I run farther on my long runs? Should I add in speedwork? If so, what type of speedwork? Thanks in advance for any advice you can offer!
I ran my first half a couple years ago and ended up with the same issue. What I did was doubled up a couple weeks. Just to be clear I would do say week 10 for two weeks instead of one. I also went ahead and did a couple of my longer runs towards the end a little past the 10 mile mark but never more then 11.5. Hope this helps
Not sure how you end up ahead on a schedule if you stay on the plan? So it's hard to answer without knowing your level. Here are my last 3 weeks LR's before my last half I would say it's intermediate level: 4 out: 90 mins last 4 miles @ 1/2 pace and the last mile 10 sec faster then 1/2 pace. 3 out: 85 mins easy with 2 X 1 @ 1/2 pace. 2 out: 55 mins easy 3 X 800 @ 1/2 pace with 60 sec rest between. Or repeat your last three weeks.
Thanks for the suggestions. Re: BOSNPM, I started the plan early because I was just getting back into running after about 9 months of hardly anything. I wanted some wiggle room and knew I had some weeks of the summer where I'd likely not train as scheduled because of travel. Things have gone well though so I am ahead. I would consider myself a beginner. I've run two half marathons so far, but those were both 6 years ago. I tend to hang out in the 3-4 mile range but needed something to really get me back into the routine. Where do you max out as far as distance before the 1/2? Do you do other speedwork as part of your plan?
I think it would beneficial to extend your LR schedule to at least 10 miles and adding the intervals, hill-work, cross-training and so forth might be of benefit. Given the 10k time and the month left before the half, finishing around 2 hours would be difficult. However, it depends on the course and many other factors in the coming weeks.
I would recommend focusing on the LR and possibly splitting the mileage (a few days a week) if you have the opportunity, so running a route A.M. and P.M. (same day) to build endurance.
Since you have 3 additional weeks I would suggest to do 2 more long runs, the first one 11 miles, then an easier week with the longest run being 8 miles, then the week after 12 miles. This run should be 2 weeks prior to your race. AFter that you will taper to your race to give your body enough rest to do great at the race. Good luck!!
The Coaches advice sounds like a great plan for you! When I 1st started 1/2's I would only go to 10-12, I now go to around 15 and I do two hard days every week. Good luck!
Thanks again to all of you for the advice. I did a 10 miler yesterday in 93 minutes. I will aim to do some longer runs like Coach suggested and add in a few interval runs. Jasko... can you tell me a bit more about splitting runs in the a.m. and p.m. What benefits does that bring? How many miles would you suggest that I run each time? I'm just curious about that advice because I've never thought about doing that. Thanks again!
Splitting your runs allows you to get more miles in and helps you keep your form as you are doing less miles on tired legs, and is fine on any day other than your long run day. You should run your long runs all at the same time!