Can I train for a half marathon in 4 weeks?! 😬

[Runningnewbie]

Started training months ago but then had a back injury and summer of holidays!

Im due to do Manchester half in October, I’m back to training with my PT twice and week and with 3 runs a week is it doable?! I’m not bothered about getting a good time

How far were you running before your injury?

I did it 8 weeks from being able to run about half a mile. Just over 2h.
Unfit/older relatives did it in around 4 hours without training (mostly walking).
You'll get round (excepting injuries) if you don't care about time, although some don't keep the route open for that long so maybe check if you're limited.

Depends how far you're used to running.
How far along did you get into your training plan?

Completing it won't be a problem as long you're not injured, and if you're happy to go slower.

I was comfortable going 10k but hadn’t got above that 😬

Should be fine. It’s only a half. Don’t worry.

If you can run 10k then just think of it as 2 10Ks plus another 5 minutes.

Also, what layers do people wear for October running?

6mi to 10mi is doable as training if you've got good base fitness (i.e. used to 10k)

If it's a one-off injury that's well healed, that'll probably be fine. Muscles are more forgiving than tendons etc. Overuse injuries are more fussy and prone to reprising.

Other ways to help are ensure that shoes are in good condtion now and by race day milage. Also strength and flexibility work. And rest. Listen to your body.

It depends very much on the weather. I've run in 22⁰C+ or it could be in the teens and feeling colder with rain and wind chill.

Normally vest/ t-shirt/ long t-shirt should cover the temperature range. A light waterproof could be useful for cooler weather. Thermal layers shouldn't be needed.

When you say you were comfortable going 10k - do you mean you got up to 10k before the summer and haven't run since?
If you're comfortably running 10k now then you will be able to get round a half in four weeks time - you just need to fit in a couple of longer runs before then, including one of 10 miles.
But if you mean you were at 10k pre injury but aren't even back to that point now, I would rethink. Yes you could get round with lots of walking, but it won't be pleasant and you could well find yourself injured again. Why not build up a decent base instead, then do a proper training block after Christmas with the aim of a spring half?

@fellrunner85 i did 12k yesterday but it took 90 minutes 😬 I’m planning on doing 2 short runs per week, plus 1 longer one each weekend and 2 strength training sessions. Do you think that’s doable?

Thing is - 3x runs plus 2x strength work each week would be a good programme, but it's the fact you've only got four weeks that is the issue. You simply haven't got the time for your body to benefit from that training and adapt accordingly.

As you've done 7 and a bit miles today, how about you do 9 miles for your long run next week, 10 the week after and then taper. If you can get those runs in, you should get round the half ok, but it'll be tough!

That’s my plan, just hope I manage to fit them all in!

I think so if you have a reasonable base running fitness. I have got round a half marathon with no specific training before (entered on the day as last minute impulse decision) and it was fine, but then I have run three times a week for years, normally 5-6km, and do a 10km every few weeks.

I’m worrying about the London Marathon. I’m injured so haven’t been running much but I can’t defer and I doubt I’ll ever get in again (it’s taken years - I deferred last year as I broke my foot and you can’t defer twice).

I did a 10km today and I had to walk the last 2km. My training only got me as far as 20km and that was about 6 weeks ago. I’m still going to try but torn between resting my injury and trying to get in some more runs over the next three weeks. I did a series of halves in the early spring which were all fine but I was better prepared then than I am now!

I’ve run marathons before but never without sticking to the training plan, and never carrying an injury like this. My GP has advised total rest and to not run, but I know I might never get another chance to do London!

Oh no! What a dilemma especially if this might be your only chance! Will running on it make the injury worse long term?

Yes it’s likely to make it worse but unlikely to cause permanent damage…

I did a 10km today and I had to walk the last 2km. My training only got me as far as 20km and that was about 6 weeks ago

So you haven't run further than 13 miles in training, and you currently can't run further than 5 miles - and the race is three weeks away?
It would be madness to attempt the marathon. But you know that. You could put yourself out for several more months.

Have a word with yourself, accept London isn't happening, and do Manchester, Brighton or Edinburgh in the spring instead?