Planning to run semi-marathon

sinui

sinui

0
Hello =) new here

Okay need some advice hehe
I plan to run the 20k around my city beginning of june. I'm currently on a diet and still need to loose 2kg (thought might be important for training?)
I am 5'2" and 52 kg now.. female

I have started to run on regular basis: used to do 30-1h running on threadmill about 4x a week? and now have also started running outside 5k in morning (NOT in addition to indoor!).. I usually run at 8.5 km/h without effort on threadmill but harder on ground.

Can anyone offer advice as to how much and in what steps i should train to make through the semi-marathon by start june?

thank you =D
 
Welcome!

Here's a beginner half marathon plan...



The structure is gradual and will allow you to build up safely to reach your goal.
 
Welcome sinui and good luck. Follow tsilcyc's recommendation and report your results in June when you have completed the half marathon.
 
Sounds like your first half marathon?-good for you. I ran two last year and am planning to run another this year, also in June. You're best bet is to follow a plan like another poster linked to.

Train for the longevity of the run not for time. If you're new to distance running concentrate on finishing without walking, not trying to get it in a set time. I've found that once you add the hills, wind, weather etc that keeping a faster pace and be a dissappointment and lead to early burnout and you end up walking. Just finishing without stopping is a great feeling. You can add speed and set time goals later on. Trying to go too fast can lead to injury and if you're like I was I felt some serious pain at the end of both runs I did.

Best of luck and I hope your training and race are injury free.

MG
 
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