Half marathon training setback after missed runs: adjust target or push on?

[TealReader]

I’m due to do my first half marathon in 2.5 weeks. I’ve been terrified to race or parkrun even because I’m so slow but this one is open to walkers and the cut off is >4 hours so I signed up. I was doing really well until about a month ago, training with Runna. My easy pace had come down to 6:45/km and my 5k time dropped to just over 30mins. Was running 4/week- 2 x easy, 1 tempo/intervals/hills and 1 long run, about half of which had pace targets. I was hoping to finish it in 2:15-2:20.

A month ago there was a family bereavement, a family holiday and a very busy few weeks at work with very busy weekends. I missed one long run, and a few easy runs/tempo sesssions but still managed 3 runs a week. My last few long runs have felt awful- I’ve got up to 18k but the paces were awful (less than 7:30 in some cases) and my legs have felt like lead. I did manage an interval session today where my 200 and 400m paces were brilliant but can’t seem to sustain a pace for any length of time anymore.

I know missing runs will have prevented my improvement but I thought I’d at least have maintained my fitness. Instead I feel I’ve lost all I worked so hard to build.

Apologies for the essay- is there anything I can do to get back to where I was or should I just accept that I’ll not be hitting my targets this time?

You've had a lot on, its totally understandable! The race day will feel different because the crowd and the excitement and adrenaline will kick in. Just gi and run it and enjoy, dont worry about pace. In ten years you'll look back with pride that you completed something amazing. You won't sweat the minutes at all. Just go and run, you'll enjoy it!

My immediate thought is whether you're suitably hydrated. It's got warmer, and even very minor dehydration will make running HARD at any sort of distance. Don't sink a pint just before heading out for a long run, but plenty up to about three hours before could make a big difference.

It is warmer and that’s not helped but every run just feels much harder. I just can’t imagine being able to hold a 6:30-6:40 pace for 21.1km! I know pace isn’t the most important thing but it does matter to me because it’s what’s really stopping me from being able to do things like do events and run with other people. I can’t run with other people when I know I’m going to be holding them up all the time.

I find it very hard to run with other people as how you feel on the day can vary a lot and I like being able to adjust my run based on effort needed. But as for events, definitely go for them! You can (and should) run your own race, push yourself but within your own limits, and still be with loads and loads of other runners. So for your upcoming half, if it's warm definitely adjust your expectations but otherwise just break it down mentally. If the pace goal feels too fast aim for ten secs a km slower, get settled in, and then see if you feel like a few km at a slightly faster pace. And then after those few km see if you want to do it for a few more. If you need a slower km, that's fine. Then reassess again. Although, I prefer to work in miles as there are only 13 of them 😂

Thank you! I’ve got a real mental block about events but got it into my head that a half marathon would be less scary than 5 or 10k because the paces would be slower. And I was so happy and confident until about a month ago but I feel like it’s all fallen apart since then.

Please don’t worry about it! Life does get in the way if all training plans.
On the day you will probably get energy from the adrenaline and the support en route.
And- speed doesn’t matter at all.
As it’s an event, there is less pressure as you don’t have to run with someone. Do your own race.
I always run a race for the event rather than a time- it just isn’t a priority.
Lots of luck!

Your speed is not slow. I run at between 7 and 8 minutes for 1 km. I just ran a 10 km race in 1 hour 12 minutes. I was bleeding delighted and far from the last.

You seem to be focusing on speed a bit too much. If you managed 18 km recently, you will be able to do the half marathon.

You will not be holding anyone up. Are there staggered starting times? If so, you will be roughly sorted according to speed anyway. If not start way back, then during the race you'll find your spot - between those faster and those slower.

Good luck...try to enjoy it rather than focusing on the time.

Stress, busying around and poor sleep can all temporarily hinder performance and make running harder. If there's been knock-on effects such as changing your diet, that will also have an effect.

I've got a HM coming up soon. I was hoping that some consistent running would perk my speed up, but my legs generally feel like lead ¾s of the time, so I'm aiming to complete, and if I jeff it in 2½ hours, so be it.

No there’s no staggered start, just runners then walkers. It’s probably a psychological block but I feel I’d be so much more confident to do events if I could finish around my target time. I do know in reality the time matters only to me, but where I live the running community is small and most of the events have cut offs which are beyond me. Our local running club is something I’d love to join but they only take beginners who can run 5k in 30mins or less. The 18k was meant to be 9k easy (which I did very very easy at 7:45 on average) and then 9k at 6:40 but only managed 6k and then dropped to 7-7:15.

Diet wise I’ve lost 2.5kg in the past few weeks unintentionally so could potentially be underfuelled but I’ve got plenty reserves! Sleep has been awful though. I’ve been very stressed.

Ah I can see why your running club has got in your head - mine has a learning to run group for people whose 5km time is more than 45 mins, then 40-44, 35-39, 30-34, 25-29 and sub 25. So their requirements would be the second strongest group at my club.

Well it’s reassuring to know that it’s not a universal expectation that a 5k should be under 30mins! It’s very much stuck in my head alright!

Today my intervals went really well. Turns out I can hold a pace for 400m just fine but the longer runs are really getting to me at the moment.

Absolutely not! There are over a hundred members in my club. About five regularly train in the top group and about eight in the 25-29 min group. Definitely not the majority!!

Great the intervals are going well! X

Our local running club is something I’d love to join but they only take beginners who can run 5k in 30mins or less.

That's a high expectation for a "beginner" (men...cough!). Shame that's it effectively become a barrier for you. Do a park run and you'll overtake lots of us slower ones. Also, the adrenaline on the race day will definitely help.

Maybe I need to move away from my rural village where they have more options for the less speedy!

Expecting new runners to be consistently running a sub 30 5k is a bit much tbh. We have over 200 member in our running club. There are people who have been running years and just enjoy the getting outdoors, social element of it that don’t run sub 30 5ks.

we have a group for just about everyone. From those wanting to run a social run at 7 minute miles to those doing 15 minute miles and everything in between. Don’t let one odd club put you off.

I would do the half, but aim for a good time rather than a fast time. I paced my dd1 for her first half recently and it was amazing how much fun I had when I wasn’t running at my full capacity. Just go out and enjoy the experience and don’t stress about time.

I have got enormous anxiety about running in a group and about my pace. I’m not even sure why.

I run parkrun in about 32 minutes, and I also volunteer at quite a big parkrun.

About half the people running will finish in less than 30 minutes so at this parkrun more than 400 people are finishing in more than 30 minutes. No-one will come last (that is a volunteer's role) and everyone has finished the same distance.

Don't panic about your time, that is actually the quickest way to get injured as you push too hard. Go at a pace which feels sustainable and comfortable and enjoy yourself!

The local parkrun is pretty small and fast. I think what’s getting to me is I was seeing slow but steady improvements but now I’m just getting slower and all the runs feel hard!

Your 5km time in 30 mins is respectable (not fast but definitely not slow), and if you can run 18km, you can definitely run 21km. You seem to have a mental block with the longer runs. Perhaps try chunking them up into 4 x 5km with a minute walking break between. And, if you like running, look for a more welcoming and inclusive running club! @

I am a very slow runner and will never be able to do 5k in under 30. I recently did a half and was around the 2.45 mark. I was really worried beforehand I was too slow and would be left behind. What I would say were there were loads of people at my pace and we supported each other and the crowds were also amazing. My husband waited for me at the finish (he is much faster) and commented how much more fun it was to cheer on the slower runners because we appreciated it more and also looked so proud to finish. A half marathon is an achievement whatever pace you do it!

@TealReader find a bigger more inclusive park run! Ive been running for 6 months , 2 or 3 times a week. Started with c25k. I run 5k in aroubd 41 minutes if im just running alone. I could manage 35 minutes if i REALLY pushed it. Our park run had 4 -500 runners and i would be mid field.

Definitely carry on, will Runna adjust your plan a bit? I think Id just carryon though, make sure you are fuelking and hydrating. Good luck!

Thank you all. I think being surrounded by fast people doesn’t help. My good friend did C25K with the plan of running with me but she’s way too fast after a few weeks training for me to keep up with. Husband can run 5k in 22mins without training so he’s no support either. When I looked into the local running group I was out due to my time. So I think I’ve felt that I’m unusually slow and that I’d never be able to take part in events. I signed up to this on a whim and was initially feeling really confident but the past few weeks have really knocked me.

Honestly, to me that "easy" pace sounds way too hard compared to your goal and it seems totally normal to me that it's making your long runs feel harder. it is way too close to your goal HM pace. Slowing runs down will build your endurance and not tire you out!

For comparison, when I ran a sub-2.15 hour HM, I was running my long runs at 8.00 to 9.00 min/km. I ran two sub 30 min 5ks in that block (i.e. making the long runs slow wasn't holding back my progression).

Now I am aiming for sub-2 and my 10k has come down to 55 minutes and my easy pace is between 7.00 and 8.30 min/km. I get a plan from a running coach and these paces are set by her and am improving my personal best at all distances.

Also, the taper makes a massive difference - it always seems like it can't make that much difference but it really does.

I sometimes get down about my paces because I compare myself to faster runners, younger people, men and people on social media. But statistically, I'm above average!

The average 5k time for a woman is 35.50 - it sounds like a you're already an above average runner! Well done

My heart rate is pretty low on those runs but my legs feel heavy and it’s such a slog. I feel much better running a bit faster but then can’t maintain it. Maybe I should engage a real life running coach.