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How to run a halfmarathon with (almost) no training? (lemmy.world)
submitted 1 year ago by sirnak@lemmy.world to c/running@lemmy.world
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This Saturday I'll participate in a charity run where you find people sponsoring you and they will donate based on how many laps (400m) you manage to run in 2 hours.

My longest run so far was a 10 km run with a pace of 5:30 (very exhausted afterwards) and once with a pace of 6:15 (felt like I could have gone another 30 mins, however my HR steadily climbed from around 160 to 180 at the end).

My two questions to you experienced runners:

  1. What would a good strategy for running the longest distance possible in 2 hours?
  2. Is my HR an issue? It didn't seem to really stabilize and was around 180 for the last 10 mins. Will it plateau if I run more than the 60 mins or will I run out of energy before?

PS: I know running that long without proper training might be stupid but I'm determined to make my sponsors pay.

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[-] sirnak@lemmy.world 8 points 1 year ago

Hey everyone, Thank you for your tips! I just finished the run with exactly 20 km in the 2 hours we had. That's a 6:00 pace and it honestly pretty nice all the way through. Even had enough fuel in the tank to go a bit faster for the last 3 km then before. Super proud I made it and managed to raise about € 4000.

My next goal is a proper half marathon.

[-] ghose@foros.fediverso.gal 1 points 1 year ago

:D congrats!

[-] romankyiv@mastodon.social 0 points 1 year ago

@sirnak congratulations! My legs feel bad today after a 20k run yesterday, I hope you are doing well.

[-] sirnak@lemmy.world 1 points 1 year ago

Legs are fine but two of my toe nails look like they won't make it to the end of the week :D

[-] romankyiv@mastodon.social 1 points 1 year ago

@sirnak yes, this is the problem for me too after each long run. Don’t know what to do to avoid the toe problem 🤔

[-] sirnak@lemmy.world 1 points 1 year ago

Shoes that are too large can be a problem, as you'll try to "grab" the shoes with your toes without even noticing.

[-] davidalso@lemmy.world 1 points 1 year ago

It was the opposite for me. I had to switch to running in one size larger than my regular shoes.

[-] olafurp@lemmy.ml 1 points 1 year ago

With good tendon strength: Start off with something like a 6:15-6:30 for the first half and if you feel fresh after it bump it up to 6:00-6:15 otherwise just continue.

Otherwise be careful and start with a 7:00 first hour before starting the speed.

Either way, that's a lot of laps.

[-] odin@lemmy.world 0 points 1 year ago

Is it just based on how far you go? If so, your best option is probably a combination of running/walking. Take plenty of walk breaks to let your HR come down, but you'll keep making progress. You're probably not going to run a Half-Marathon distance in 2 hours with this strategy though.

[-] sirnak@lemmy.world 0 points 1 year ago

Yes. Max distance in 2 hours is the goal. Do you recommend running until I'm tired and then including walking breaks or taking walking breaks from the very beginning?

[-] pdlorah@lemmy.world 3 points 1 year ago

Don't wait until you are tired or it will be too late to really help. Decide ahead of time to run for a set period, 5 or 10 minutes, then walk for a minute. Keep the running pace pretty easy and you will be able to go a long way. Don't worry too much about your heart rate, at least for the first half hour, as long as the pace feels good. Your heart rate may drift up for the whole race, but, after the first half hour, shouldn't increase quickly.

[-] sirnak@lemmy.world 0 points 1 year ago

Thanks for the advice!

this post was submitted on 27 Jun 2023
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