I'm an amateur runner, not a professional but I'd like to run a half-marathon in spring. Please, tell me how many times a week I should train for?
Master of Sports of International class in track and field athletics, winner of the Zurich marathon, participant of the Beijing 2008 Summer Olympics, multiple European Cup and Russian championships medalist, coach of the school “I Love Running”
In order to train for a half-marathon it's advisable to do at least three trainings a week. I think 4 times a week is an optimal number of trainings but if this frequency is not suitable for you for one reason or another, you should try to train 3 times a week. Also you should avoid double-training: training day should be followed by the rest day always.
In case of injury or illness you don't need to follow the training plan at all costs.
I run half-marathons regularly, my personal record is 1:52:00.
I've finished running season and plan to return to running trainings in spring (in late March or in the beginning of April). I have several questions:
What date should I choose for my first marathon's start considering that I plan to return to running trainings in March and let's assume that I'll start to train for a marathon since 1st April? I would like to prepare good, it doesn't mean quickly because my main goal is to run a marathon without injuries.
Could you give me some recommendations on training plan: frequency of trainings per week, weekly running volume? How will the weekly running mileage change every month?
What's number of speed trainings a week? How many long runs should I do?