So I am going to sign up for a 15 mile race 7 months from now. The entire race is at high altitude and a lots of elevation gain. I’ve only done 5ks before and I always have a lot of trouble with hills. I’m wondering what level of training I’m going to need to do to get better at hills, trails, and altitude. So far my road record for distance is 6mi and my trail record is 4mi.
Am I making a mistake or not (I’m doing this either way)?
Seven months is plenty of time to train up to that distance if that’s your goal, but you’ll need to purposefully train if you don’t want to have a really bad time or hurt yourself. Your current fitness level and age will also be factors.
The main thing is that when you train for longer distances than your body is used to you need to slowly work up to the target distances so you don’t injure yourself. The general practice is the 10% rule where you should only ever increase your total weekly mileage by 10% from the previous week. As a former shin splint haver and person who ran a half marathon last weekend, running injuries suck and take a really really long time to heal fully from. You don’t want that when you’re on a tight deadline, so best to be careful.
Generally when you’re training for distance you don’t want to do more than a single “long run” day per week so that you don’t strain your joints and bones too heavily. There’s a bunch of “couch to whatever distance” schedules out there that can give you a good schedule to start off with as a skeleton and, if you want, you can modify it for your body and timetable. Your long run is usually only ever going to be like 80% of the race distance max unless you’re doing a race trial(which you should do once or twice in the last month or two of training).
I don’t know how high altitude this is and I don’t know if your body is used to the altitude that the race is at or not, but if it’s not you’ll also need to know that the lower air oxygen concentrations of a high altitude race will hit you like a truck if you’re not ready for it. Just keep that in mind and it will make things much harder. If you don’t have access to the altitude your race will be at you’ll essentially need to train for a longer race than you’re actually doing.
Hills suck. Hill workouts suck, but they also make your legs super strong, strengthen your lungs, and get you in shape very quick. Try to incorporate them into your workouts every other week or so in the beginning until you can add runs with decent hills organically built into them. Hills are a part of cross country running and you’ve just got to learn to power through them.
Get used to waking up early. As your distances increase and your runs take longer, first thing early in the morning is usually the only time to organically and consistently fit an hour or two of running into a day for most working adults if you’ve got a normal day job type schedule. Otherwise you’ll just need to figure out what works for you.
7 months is lots of time, especially for running. And 15 miles is like, what, a little over a half marathon? Yeah the altitude might be a big adjustment but it’s not hard to titrate yourself up to 24 km in 7 months.
I might suggest training a little closer to the full distance than you might normally otherwise to give you a bit of a chance with the altitude, but other than that you’re fine if you train and stick with it.
(Also the stakes are pretty low, if the altitude gets the better of you you can just walk a few hills not that big a deal haha)
Good on you for pushing yourself comrade
The hard part honestly seems like finding the time. My target pace is 10min/mi as compared to by current training pace of 6:30/mi. I’ll probably just get more comfortable in the dark. I’ll try to stretch my long runs out a little longer.
My target pace is 10min/mi as compared to by current training pace of 6:30/mi.
Is this a typo? Did you mean it the other way around? Your target pace is slower than your current training pace?
And yeah running is time consuming especially when the distances get longer. When I’m training I just try to do one 10-15k run every weekend and when I have time I might do one moderate distance run in the week but mostly don’t. You can still add distance pretty easily only doing that frequency.
Is this a typo? Did you mean it the other way around? Your target pace is slower than your current training pace?
This is my training pace for flat 4-5 mile run. The winner of this race averages 7:30/mi because it’s so high and hilly. My strategy is to push longer for quick runs without changing pace, and go slower for long runs.
It’s doable in that amount of time. Make a training plan, but don’t be so rigid with that plan that you get an injury. Listen to your body.
I’m not an expert but I have been running for a long time. I’d start with low heart rate training. Do mostly slow runs, gradually increasing your mileage until you get to the target mileage. You want to be doing 80% of your mileage in zone 2(if you don’t use any technology, zone 2 is about where you can easily say a few sentences while running). Once you’re comfortable at your goal distance start phasing in speed work and more hills.
I remember one time I was playing WoW in the Burning Crusade xpac. I asked the forums if I was ready for Serpentshrine Cavern while having a piece of gear from that very raid. You have some idea of what it’s like to do a race and you can make a very rational prediction for what a 15 mile race is going to be like.
You picked a very reasonable goal that will require planning, training, discipline, and execution. For my money that’s an exciting goal and the kind of thing you can really sink your teeth into.
Not a terrible decision if you can get lots of miles per week under your belt. Lots of running at low intensity to up weekly mileage should be more than enough with 7 months to train, given you’ve done 5Ks before. Even runs over short distances, if done often enough, will help. It’s all about getting that weekly mileage up. What’s your record 5K time?
With a time like that, you could probably run 15 miles tomorrow in a decent time if you pace yourself appropriately. You have nothing to worry about if you get good weekly mileage in before the race. Just don’t increase your mileage too quickly, that’s a big cause for injuries.
