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I play squash perhaps twice a week and walk to lectures (20 minutes each way) everyday but apart from that i've done no training and the half marathon is in 10 days. But it's a mates birthday tonight so tomorrow will be a write off making it 9 days.
What kind of training should i do if i am to complete the 13 miles in less than 3 hours?
Cheers
The biggest concern would be an injury in the later stages of the race or in the days afterward. Even experienced internationally elite marathon runners have been known to have injuries in the half marathon. Preparation is a must. One of the most common annoying injuries that could easily happen in your case is the "calf heart attack". In this situation, the calf gets overstressed and tears badly. There are three grades: 1, 2, 3. A grade 1 takes about 10 days to recover. A grade 2 tear will take about 2-4 months. A grade 3 tear likely requires surgery and may take up to 6-8 months. You are at high risk for a grade 2 tear.
To minimize risk, I would just recommend walking most of the race and not worry about the time. It may take 3.5 hours or longer, but the odds of that calf tear are much lower. Even elite runners have had them.
Those "calf heart attacks" are awful. When my grade 2 injury occurred I remember the "pop" noise and just wilted. It took me three months before I could jog aggressively again. The scariest thing about this injury is that there is a false confidence of recovery that happens and one could get aggressive again. But the reinjury is likely and the patient has to "start all over". Calf tears are annoying.
The elite runners also are vulnerable to those injuries and it is a common occurrence even for them. So a novice is at high risk. Be careful. It would be much safer to do a 5k. You can go all out in that one and probably easily finish under 30 minutes without training. Meb Keflezighi Pulls Out Of Boston Marathon With Calf Injury « CBS Boston
The biggest concern would be an injury in the later stages of the race or in the days afterward. Even experienced internationally elite marathon runners have been known to have injuries in the half marathon. Preparation is a must. One of the most common annoying injuries that could easily happen in your case is the "calf heart attack". In this situation, the calf gets overstressed and tears badly. There are three grades: 1, 2, 3. A grade 1 takes about 10 days to recover. A grade 2 tear will take about 2-4 months. A grade 3 tear likely requires surgery and may take up to 6-8 months. You are at high risk for a grade 2 tear.
To minimize risk, I would just recommend walking most of the race and not worry about the time. It may take 3.5 hours or longer, but the odds of that calf tear are much lower. Even elite runners have had them.
Those "calf heart attacks" are awful. When my grade 2 injury occurred I remember the "pop" noise and just wilted. It took me three months before I could jog aggressively again. The scariest thing about this injury is that there is a false confidence of recovery that happens and one could get aggressive again. But the reinjury is likely and the patient has to "start all over". Calf tears are annoying.
The elite runners also are vulnerable to those injuries and it is a common occurrence even for them. So a novice is at high risk. Be careful. It would be much safer to do a 5k. You can go all out in that one and probably easily finish under 30 minutes without training. Meb Keflezighi Pulls Out Of Boston Marathon With Calf Injury « CBS Boston
I play squash perhaps twice a week and walk to lectures (20 minutes each way) everyday but apart from that i've done no training and the half marathon is in 10 days. But it's a mates birthday tonight so tomorrow will be a write off making it 9 days.
What kind of training should i do if i am to complete the 13 miles in less than 3 hours?
lol.. if you don't at least jog regularly you're going to have a hell of a time doing 13 miles. Good luck.. lol ... edit, oh, another necro post brought back from the dead.
You can WALK the whole distance in 3 hours but if you're not in shape you won't even be able to do that. A half marathon in three hours is considered extremely slow. In most of the half marathons I've run, they sweep the course by then and anyone who finished after 3 hours doesn't get a finishing certificate or medal, but your chip time will be tabulated.
You have no one to "blame" by yourself. Who starts training for this race a week and a half ahead of time? If you're planning on running it, forget it. The chances of injury are huge.
Uh no. A 15 min mile pace is a damn fast walk, unless you have very long legs. Doubtful that someone with no training is going to be able to keep that pace up for 13 miles.
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A 15 min mile pace is a damn fast walk, unless you have very long legs. Doubtful that someone with no training is going to be able to keep that pace up for 13 miles.
