General Discussion Triathlon Talk » Miles per week to maintain half marathon fitness? Rss Feed  
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2013-10-16 3:52 PM
in reply to: Baowolf

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Subject: RE: Miles per week to maintain half marathon fitness?
Not to be different, but ok I will be. For 4x per week

Speed work: 3 or 4 miles.

Long Run: At most 13 to 17 miles or 2:30 minutes, whichever is less (if 17 miles is less than 2:30, then stop, if 2:30 is less than a 13 mile run, then stop).

Tempo work: 1 hour at sustainable pace. Doesn't have to be threshold, but should be up there. Usually translates to 7-9 miles for most athletes.

Fun run: No metrics, no pace, just you and the love of the run: 4 to 10 miles.

So 28 to 40 miles.

If adding a 5th run, I'd edge toward a 10k.

Most importantly to maintain: Stretch, stretch, stretch, stretch, stretch. And then do some strength work (50 rep ranges) to avoid injuries.


2013-10-16 3:53 PM
in reply to: Pacific John

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Subject: RE: Miles per week to maintain half marathon fitness?

Originally posted by Pacific John This thread has been extremely informative. It's definitely going to shape my thinking getting ready for the next HIM. I will say that the thread's general advice sounds safe, strong and fast. I'd also say that if anything, it's likely to produce an HM well ahead of the MOP. I've been fixated on how slow HIM runs are (by people who blow endless cash on gear ). After a bad crash and spike in work load, I did my first HIM at Oceanside with essentially no run training, my only training was a bunch of hiking, and the second one this year on 10mpw (!). No run training = 53% back in the AG, 10mpw=42% back. I see a trend I was surprised this year at the huge parade of runners walking up the last few hills. ... so for me, Mark asked the best question ever. (So thanks, Mark, even though you're bailing on today's swim )

Just food for thought, but keep in mind that your HIM will be paced slower than your HM + you will also have accumulated approximately 3-4 hours of fatigue before you actually start running.  You may want to consider following something in between a marathon and half marathon plan when getting ready for an HIM, otherwise the volume may be inadequate.

2013-10-16 3:55 PM
in reply to: GoFaster

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Subject: RE: Miles per week to maintain half marathon fitness?
Originally posted by GoFaster

Originally posted by Pacific John This thread has been extremely informative. It's definitely going to shape my thinking getting ready for the next HIM. I will say that the thread's general advice sounds safe, strong and fast. I'd also say that if anything, it's likely to produce an HM well ahead of the MOP. I've been fixated on how slow HIM runs are (by people who blow endless cash on gear ). After a bad crash and spike in work load, I did my first HIM at Oceanside with essentially no run training, my only training was a bunch of hiking, and the second one this year on 10mpw (!). No run training = 53% back in the AG, 10mpw=42% back. I see a trend I was surprised this year at the huge parade of runners walking up the last few hills. ... so for me, Mark asked the best question ever. (So thanks, Mark, even though you're bailing on today's swim )

Just food for thought, but keep in mind that your HIM will be paced slower than your HM + you will also have accumulated approximately 3-4 hours of fatigue before you actually start running.  You may want to consider following something in between a marathon and half marathon plan when getting ready for an HIM, otherwise the volume may be inadequate.




Agree. I find a 17 mile long run just right for training for the run portion of an HIM. But that's just me.
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