I get shin splints if I run consecutive days. I have tried all sorts of running schedules and have found that IF and ONLY IF I run every other day do I avoid shin splints. Does anyone know of an every other day half marathon "prep" schedule? I have been a runner for about 2 years.|||You could try this SmartCoach app from Runner's World:
http://www.runnersworld.com/cda/smartcoa…
You could lower your mileage in your program or rearrange the workouts in the schedule according to your needs.|||If you can only run 3 or 4 times a week, then try building your training around this.
One of your runs each week is your long run. Build up to at least 11 miles, but it will be a lot better if you can train over distance, and get up to about 15, or even 16, miles. Do this one at an easy pace, so that you can carry out a conversation without losing your breath. This will improve your endurance, and if you train over distance, you'll be able to maintain your race pace for the 13.1 miles, without fading at the end. Increase by no more than 10% each week.
Another session is a race pace run. Do this at your target pace for the half marathon, and build up to about 7 to 8 miles. This will get you used to running at that speed for the race. Again, increase by about 10% each week.
The final session to include will be an interval session. Alternate between strength (hills), speed (short (200 - 400 metres) with a long recovery (twice run time)), and endurance (longer distance (800 -1200 metres) with a short recovery (same as run time)). These will give you all round fitness,without losing your speed, which can be a problem for endurance athletes doing longer sessions.
On the intervening days, try to include aerobic exercises such as swimming or cycling, and have one day a week as rest.
This schedule is based on how I coach my athletes (and train myself) to run marathons.
Good luck, and I hope you make it.|||You should look into pool workouts. I know someone who can't run every day(like you), and they do a pool workout every day they don't run. You need to be trained a bit to know how to do it, but basically the equipment allows you to mimic the motions of running, while providing a lot of resistance and avoiding impact.
As to your shin splints, don't give up on running every day. There are a lot of causes of shin splints and they're pretty much all preventable. How old are your shoes? If they're worn out they could be not giving your shins enough support. And make sure that they're the right pair for your feet; getting fitted at a running store is best, because different shoes are made for different running styles. I would get another pair of shoes and ask the clerks if they have shoes that have extra support.
Make sure that you run lightly and relaxed, without clomping when you come down. The impact is what gives you shin splits.
You should also run on softer surfaces when you can. If you ran entirely on grass and sand, for example, you wouldn't be bothered by shin splints at all.
As to a specific schedule, I would do something like this:
Monday: off - or pool workout ;)
Tuesday: distance run. 40-60 minutes ish. Not too fast, but don't be jogging.
Wednesday: off
Thursday: Workout - Something like mile repeats or fartlek. Basically some longer distance speed.
Friday: short easy run.
Saturday: off
Sunday: Long run. Important for half marathon. Work your way up to 90 minutes at a strong pace.|||Thats good - run everyother day, and cross train the "other" days! be sure to take a day totally off too - swimming, biking, eliptical machine or rowing. do some balance excersises and weights. good luck! I do a long run on Sundays (10-12 miles) wieghts on mondays, Run tempo (5miles minimum) on tuesdays, lift on wednesdays, sprints on thursdays, medium run on friday (6-8 miles) REST on saturday
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