Training for half marathon in 13-14 weeks?

Miscellaneous and Personal Stuff I Must Share
1

A few months ago, I started a thread where I asked for some advice regarding training for a half marathon. Due to a minor injury, I scrapped my plans but now I’m back with some more questions.

A group of my friends has decided to run a half marathon on November 23. I’d like to know if it is realistic for me to train properly by then to run with them. I am not a runner, but I’ve done some 5k training in the past without too much difficulty. I am in good shape and I lift and train in martial arts several times per week.

In my previous thread, SDMB member wasson suggested that if I pushed it I could probably get myself ready in 12 weeks. Can anyone suggest a training schedule for such a condensed timeline? Most of the training schedules I see online are 12 weeks but assume an ability to do 3-5 miles easily already. What are some things I should look out for to make sure I don’t injure myself?

2

I did it, you can too!

This is a great article. Try using the beginners training program (page 3, I think). Good luck, it’s a major accomplishment!

3

Focus on your running 3 days a week, cross-train(cycling, elliptical, rowing),etc 2-3 days. You will need at least one day per week for complete rest. Do a long run once per week, increasing the distance 1-2 miles every 2 weeks.

Sample week.

S M Tu W Th F Sa
off XT run 3 XT run 3 XT long run

If you are feeling too fatigued, you can drop the wed. session for extra recovery.

Do your last long run 2 weeks before , you should be up to 9-10 miles at that point.
Taper off from that point, fitness gains work on a 10 day delay, continued hard training will be counter-productive at that point.

RUN TO FINISH, this will not get you to the point of racing or keeping up with fully trained runners.

Good luck.