I have to run/walk 13.1 miles and maintain a 16 minute mile. Not hard at all, but I want to do MUCH better than this. Should I try and run 13.1 miles every week, or work up to it, how many days a week should I walk or jog?
2006-07-23 12:50:42 · 4 answers · asked by Beauty2020 2 in Health ➔ Diet & Fitness
You haven't stated your existing fitness level, but definitely check out some running websites including www.runnersworld.com and www.coolrunning.com. If you are not running currently, Cool Running has a "Couch to 5k" program that enables you to run a 5k (3.1 miles) in a month. This would be a great starting point for your training.
The 1/2 marathon at Disney is about 5.5 months away, so you have a bit of time to work with. I would advise you to start run/walking 3 times a week, and try to go for a "long walk/run" on the weekends. It doesn't need to be super long initially--aim for twice the distance/time you do during the week (i.e., if you walk/run for 20 minutes during the week, try to go for 40 minutes one day during the weekend). Also, try to cross-train (bike, swim, etc.) two other days during the week. Don't worry if you can't go very far or fast initially. You will be able to go further as your fitness improves (and, as you go longer distances, your speed at shorter distances will increase!). Increase your total distance each week by no more than 10%.
If you can get your "long walk/run" up to 10 or 12 miles within the month before the race, you will be golden. All of the crowd support and excitement of the day will carry you across the finish line even if you have never covered the entire 13.1 miles before in your training.
You might also want to look into a nearby running club. Experienced runners can give you advice and provide support in your training.
If you already run, check out Hal Higdon's website: www.halhigdon.com . He has a few training plans for half-marathons.
Good luck and have fun!
2006-07-24 12:33:34 · answer #1 · answered by eye_the_ocean 2 · 0⤊ 0⤋
Train five days.
What is your fitness level now?
Can you run an 8 min mile? A 7? A 6?
How far can you walk at a 11-12 min pace? 5mi/hr?
Do you know how to breathe properly while running?
Do you know how to dress for different weather and temps?
Nutrition?
Hydration?
before and after stretching?
Join a local amateur runners club, from Yahoo local or sign up at a runners shoe store. Ask, learn, get a mentor. 13mi is a long one, I have done it.
2006-07-23 19:59:50 · answer #2 · answered by helixburger 6 · 0⤊ 0⤋
start reading articles in Runners world and brows the running books in a local bookstore. They have couches and lounges for customers to leaf through and read books.
2006-07-23 19:56:08 · answer #3 · answered by rainyday people 2 · 0⤊ 0⤋
Check out the link for cool running.. they have a great program to get you ready.
http://www.coolrunning.com/engine/2/2_3/181.shtml
2006-07-23 21:26:27 · answer #4 · answered by free2praise76 3 · 0⤊ 0⤋