So I was suppose to be participating in the relay portion of a marathon, bringing my contribution of only a 10K. Well, all three team members I was running with have backed out, and now I have been asked to complete a half marathon with another runner.
So I have one week to get myself prepared to complete double the anticipated milage, 13.1 miles. I have until December 2nd. Is there anyone who can give me advice as to how I can get in the training that will help me the most by then?
I have access to a gym and running outdoors, as well as endless hours to dedicate to training this week. Also, I was thinking of juicing this whole week with adding fish and egg white protein portions for my meals.
Any advice would be greatly appreciated. I'm really looking for a whole workout breakdown. Thanks!
2007-11-25 19:02:58 · 8 answers · asked by Loves Comes Again 2 in Sports ➔ Running
Hey ya'll- thanks for the answers. Understand that I am an avid runner and have completed another marathon previously. I am just wondering how to do some effective training the week prior since my training has only consisted of runs for a 10K. I am confident about the run, just wanted some advice. Thanks.
2007-11-26 02:46:09 · update #1
you most likely have the speed for the 10K, so i wouldn't worry about doing any interval work. i would reconmend running an average of 10 miles a day. with one long run at about 15miles, and a few shorter ones at about 6miles. this weill let your body get used to the distance. run the shorter ones fast, and just jog the longer ones at a comfortable pace. this should allow your body to run a resonably fast pace for a longer amount of time! GOOD LUCK!
i see someone has said t=not to run distance. and i dissagree. you can run long, just make sure you keep it easy because you are on a rest week. also, only jog about 4miles the day before the race... just enough to keep loose.
2007-11-26 02:12:15 · answer #1 · answered by spell_it_out 2 · 1⤊ 2⤋
It can also be performed however might wish to check out so as to add a minimum of a further day of strolling ........even supposing handiest three or four miles that day it's going to aid colossal time. The well information is that the opposite aerobic will convey over commonly in particular if you'll upload a stairclimber as good. Without understanding something approximately you bodily, age intelligent, or present mileage ........... on in the future do a longer term with at any time when out slowly growing that distance five-10%. Then possibly a four-7 mile pace run and an additional convenient run of four-eight miles. The most important factor is even supposing your handiest going to run three days you have got to get in a base mileage of 20-25, something much less you going to have a complex time finishing the part at a fair velocity. Drink lots of fluids while coaching, (most likely already do that) a minimum of one hundred oz. an afternoon. Good Luck, touch if want extra aid.
2016-09-05 14:35:31 · answer #2 · answered by vandevanter 3 · 0⤊ 0⤋
If you have not been doing the mileage to run a half there is nothing you can do in a week to get ready.
If you must do this then run easy. Stop and walk when you need to, and drink plenty of water.
It is a big jump from a 10K to running a half, and unless you have a very good reason to do it you should pass.
2007-11-25 23:10:54 · answer #3 · answered by lestermount 7 · 3⤊ 0⤋
whatever you do, don't listen to "trackstar" -- if you aren't ready now, like was said above, there is nothing that you can do to get ready in one weeks' time. you should be in what we call "taper mode" -- getting lots of rest, eating well and using running and stretching to just "stay loose" before the big day.
if you think that you are game for the challenge, GO FOR IT!! it'll be a huge accomplishment -- but definitely start out easy, and then, if you feel good at mile TEN, that's when you can "pour it on" a bit for the last 5K. Best of luck if you go for it!
2007-11-26 02:06:27 · answer #4 · answered by Peter B 1 · 2⤊ 1⤋
hi... at the end of the day, you are the only one who can really answer whether you are "ready and fit". If you regularly exercise and participate in this kind of competition, perhaps you are fit. 1 week preparation may not be enough if you are not physically, and mentally ready for it.
2007-11-26 00:07:54 · answer #5 · answered by Jimmy C 1 · 2⤊ 0⤋
Go back to your training log for the past month and calculate your average daily mileage. You should be able to complete 3 times your AVERAGE DAILY MILEAGE. If the numbers don't stretch, then sit this one out.
2007-11-26 02:34:31 · answer #6 · answered by snvffy 7 · 0⤊ 1⤋
hmmm... i'd say start doing long runs... about 10-15 miles every other day... i'd prefer 15 cuz u shud do more that ur event... practice on hills and resist surfaces like sand
2007-11-26 00:30:52 · answer #7 · answered by trackstar13 1 · 1⤊ 2⤋
get a plastic bag go outside and try to catch the sun that should be a real work out
2007-11-25 19:21:52 · answer #8 · answered by Anonymous · 0⤊ 3⤋