You may be able to switch to a shorter distance, like a half marathon, because based on the training you described, it sounds like you are well prepared to run a half.
For example, if you run 200 meters in 40 seconds for your hard interval, then you would jog for 1 minute 20 seconds to 3 minutes 20 seconds, or for 200 to 400 meters before beginning the next sprint.
DOWNLOAD HERE. Length: 10 weeks, 5 days on and 2 days rest or cross train. Sample Workout: Interval workout with 2 miles of warmup, 4 intervals at 400 meters, 2 intervals at 800 meters, 1 interval In theory, if you’re physically able to run a 10K, then there’s a good chance you would also be able to run a half marathon. Of course, this isn’t a guarantee and can depend on a variety of factors including your levels of fitness and the types of training you’re used to. As a 10K is shorter in distance than a half marathon, the A good time for a half marathon beginner could be considered anywhere around 2.5 – 3.5 hours. According to Runners World, the average half marathon time for females is 2:11:57 and the average time for males is approximately 1:55:26. If we factor in that many of these runners are likely to be highly experienced athletes with a few half Speedwork and hill training are important for power and endurance, so make sure to do these kinds of runs on your treadmill as well. Tempo runs—at your 5K or 10K pace—build your running efficiency. And there are recovery runs, which are done at a slow pace, designed to keep you moving but stop you from overtraining.
Listen to your breath . Repeat a mantra that keeps you motivated like “I am strong,” or “I am a warrior.”. Think of things other than running like the crowds or your grocery list. Studies show disassociating thoughts can help recreational runners push through the wall. Related: Average Marathon Finish Times.
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    • can you run half marathon without training