Training for a half marathon - minimum runs per week?

[Mmmicecream]

I was wondering if you could help me, oh wise MNers!

I'm keen on training for a half in Sept, but have had a running injury (and dodgy knees) in the past that I'm terrified will come back if I run 4 times a week between now and then. I was wondering what you thought the minimum number of runs per week would be for training - could you do 2 a week (one of these long) if I were to also do 2 other decent cardio sessions a week (say spin and a swim), as well as a yoga and weights session? What about 3 runs + something else?

Or, is this just wishful thinking?

Based on my old injury (I got it doing a half a number of years ago when I ran 3 - 4 times a week but didn't do any yoga, pilates or strength training to my peril) I really need to do the weights sessions regardless.

Interested in your advice! I wouldn't be aiming to finish in a particular time, just to finish at all.

[emummy]

I am training for my first hm just now on a plan that has 4 runs a week, but I do think you could do it with 3; especially if you were doing the other things too as you will certainly be fit enough. Think the main thing is the long run really, as you do need to get used to the time on your feet.

[littleblackno]

I did a half marathon a few weeks ago. I ran 2-3 times a week in the 10 or so weeks before. One of these was a long run which I started off at about 4miles and increased by 1 mile per week. The most I ran before the day was 10miles. good luck

[SoftKittyWarmKitty]

I ran my first half last month and my running plan said 4 times a week, so I ran 4 times a week unless I had a very busy week, in which case I ran 3 times but I think that only happened twice. I didn't do any other cross-training though. I probably should but I struggle for time and childcare, plus I'm not a gym member.

Could you join a running club or hire a running coach? I have a running coach who I train with weekly and he's fab - my running has improved no end. Maybe also see a physio to discuss/check the injury before you start training?

Good luck.

[StaceyAndTracey]

If you google

Half marathon training 3 runs a week

You get lots of plans . Like this
www.marathon-training-program.com/three-day-half/

So I don't think its that unusual to have to limit the number of runs, through injury or other comittments.

[CMOTDibbler]

3 runs, plus strength and spin would be fine. Really concentrate on your running form and do exercises everyday to strengthen the muscles that support your knees and keep them tracking correctly

[Eastpoint]

A friend of mine was very limited with what training she could do & used a rowing machine for her cardio.

[Claybury]

Agree 3 quality runs a week is fine.

[MrsMook]

I did an Hm last year for the first time and was my first time building near to that distance. I cross trained with a circuits class for strength, and a buggy babes class. Most weeks I managed a long run, and a shorter mid-week run. I struggled to fit in a third run many weeks.

I ran the first 10 miles. I then got struck with stomach cramps and had to walk- I had been off work ill 4 days earlier so not ideal, but I still had energy in me- I was power walking faster than many runners, so don't feel it was the training that was deficient.

[Mmmicecream]

Thanks for the advice! I might just give it a go ...

[twobambinos]

Same as look last year did half marathon one long run a week two cross training classes and very rarely second short run. So can b done.

This year one long run and two shorter runs greatly improved time.

[whimsicalname]

I followed the Runners World 'Run Less Run Faster' training plan for my last half. That has you running 3 times a week, one long, one intervals and one tempo. Then you cross train twice, so swim/bike/row. I did a spin class and a swim most weeks, plus weights and yoga when they fitted in.

I chose that plan for 2 reasons - firstly I didn't want to commit to lots of outdoor running in mid winter (I'm in the US and we've had -10 temps and a foot of snow at times), and secondly because I had a lingering ache after marathon training last year. I got to the race injury free, and now feel a lot stronger (and certainly faster over a short distance), and whilst the race itself was a disaster, I don't think that was the fault of the training.