1/2 marathon in 20weeks time

C

Calder

0
Hi,
I'm new to these forums and was hoping someone could help me.

I have just started training for a 1/2marathon that is going to be held in 20weeks time. I would like to have a time of 1h:50min(which shouldn't be too hard?)

So far for my 1st week I have done per day-
2sets of 50 sit ups
3sets of 15push ups
2sets of 15, 15kg weights
4.5kms of running(3.5km running and 1km walking)

I would just like to know if I am on the right track? And would like some advice as to what I should eat, how many days off a week I should take etc, any advice is welcome :p

Thanks :)
 
1) Don't run every day. Every other day at most. Cross train.

2) Eat a healthy, balanced, plant-based diet.

3) The Runners World website has a great tool to help one develop a training plan, based on the distance you are training for, your past results, and your current level of training.

Hope this helps, good luck, MAKE IT HAPPEN!
 
yeah dont run everyday as it can cause stress fractures which would mean you wouldnt be able to do your 1/2 marathon anyway. This is an alright-(ish?) plan in my opinion:
Monday: core workout (planks, side planks, sit ups ect.)
Tuesday: run 5km
Wednesday: cross train (elliptical would be good)
Thursday: run for an hour
Friday: Core workout
Saturday: Run for at least 2 hours
Sunday: rest and i mean rest ;)
 
So much depends on what your current level of fitness is. Have you been running prior to taking on this goal?

If you already have a good aerobic base, then the amount of mileage you could handle at this point in time would be greater than someone just starting out.

Should you run every day if you are just starting out? No. Even if you were already a trained endurance runner I most likely wouldn't have you running seven days a week. Rest and recovery is a very important part in improving your performance.

I would have you increase your volume prior to throwing in much intesity. How much volume and the frequency of it would again depend on your starting fitness levels. Once your body adapts to this increase in volume is when you would want to start throwing in some intensity. The more your intensity is increased, the more rest and recovery your body will need.

As you get closer to the race, intensity should inrease and because of this the volume should drop some (there are some variables in this). The last week to two weeks should then be a taper to make sure the legs are fresh on race day.

Best of luck to you! Which race are you doing?
 
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