Suggestions for a Half Marathon Training Program

JustSomeEm

Hey guys! I recently signed up for a half marathon on 30 March 2015 (bucket list item - but I think I might be slightly crazy). Currently I routinely run only 3 miles per run, I CAN run up to 7 without hitting 'the wall'. I'm looking for training program suggestions from you experienced runners out there - as well as any tips you might care to give the idiot (me) who just signed up for a half.

MeanderingMammal

Higdon plans seem to be well respected, as are the Runners world plans. They're all pretty reliable templates.

I used an Endomondo derived plan which was reasonably dynamic for my situation.

fwiw end of March is probably tight to achieve, but it's just possible assuming no injuries.

JustSomeEm

Well, I'll definitely keep my fingers crossed to stay injury free. I did a 4 mile practice run yesterday, and no real issue. I checked out the Higdon plans, and they seem less aggressive than I'd figured they would be (looking at the Novice 2 one on his website). I'm starting to feel less "Oh-my-god-what-the-heck-have-I-gotten-myself-into-I-must-be-crazy" and more determined after taking a peek. Thanks for pointing me that way - totally made me feel better. And looking at the plan, it looks like I've got a few weeks before I need to start following it.

rjmudlax13

I 2nd Hal Higdon.

Lyadeia

I like the plans in Greg McMillan's book "You (Only Faster)." He also helps you to develop your own personalized plan instead of just following a cookie-cutter one that was created for the general population.

Daisy471

Higdon's plans are my favorite. I used Novice 2 for two HMs this year, and will use one of his plans for my next half in April. You should do great - it sounds like you've got a base established and you've got enough time before the race to train. Good luck!

SKME2013

Higdon is great. Just make sure you do your rest days! I did a race some weeks ago and it went superb. Kept on training more and more, without enough rest. Ended up with peroneus longus tendonitis. Put me out of the game for nearly eight weeks!

JustSomeEm

Wow - sounds like Higdon wins. LOL! @Lyadeia - I'll check on that book. Sounds really interesting.

And @SKME2013‌ - I googled the tendonitis.... Ouch, and that had to be frustrating!

OK, so any training or racing tips you guys want to pass on? I'm not training for speed - my only goal is to finish. I know not to use any new equipment or drink or use any new energy stuff (which I'm not sure I'll actually need, since it's only a half... but I've never done this before... LOL!)

AglaeaC

There's a group for longdistance runners. I'm not that advanced yet, but am sure they have lots of tips also for beginners. Good luck!

BrianSharpe

+1 for Higdon's plans.

He offers novice to advanced plans and they're pretty solid (he uses a 3 week build progression followed by 1 week of lower volume) Train consistently and follow the plan 9inluding the x-training) and you should have no problem being ready for the end of March.

loratliff

I'm doing Hal Higdon's Novice 2 for a March 29 HM, so I'll hope you'll keep posting on your progress.

And actually, you will need fuel—the general "rule" is fuel for runs longer than 1-hour.

Mich4871

I started with Hal Higdon, but switched to Jeff Galloway. While I didn't follow it exactly, but did make sure I did my long runs on the weekend. I also did not do his run/walk method, but I will tell you, I just ran my first half marathon last weekend, I did not give myself a time limit, my only goal was to finish. Not only did I finish, but I finished in 2:08, my best run pace ever. I'm a slowish runner (average 11:00-11:30 min/mile). What I liked about the Jeff Galloway app, is that he will talk you through it periodically throughout your run. I was able to upload my own playlist (and it will sync the bpms to your pace which I loved!). It really helped keep my motivated during the actual run.

And yes... as the poster above me said, FUEL yourself properly. I tend not to, but made sure I did the day of the run and it really made all the difference.

JustSomeEm

Wow, thanks guys. Yet more stuff to think about. I'll look into some sort of 'fuel'. And I think I'm going to go ahead and start the Novice 2 program this coming Tuesday. That way if I have any set-backs, I've got a few extra weeks.

What do you use for 'goo/fuel'?

Oh, and @AglaeaC - thanks for the reminder! I found and joined the group, and will be harrassing them next.

@loratliff - Mine is actually 29March, not the 30th - definitely a typo. You're not in Maryland are you?

loratliff

I like Honey Stinger Waffles (http://www.honeystinger.com/). A lot of people like GU or GU Chews. Clif Shot Blox are good too! Some people in my running group eat Pay Day candy bars. It's really about what doesn't upset your stomach but gives you a good dose of sugar.

Not in Maryland -- New York, actually. But I do hope you'll keep posting, since we'll be following the same training plan for a race on the same date!

gabbo34

i'm starting the Hal Higdon Novice 2 this week. Seems like there are a lot of fans. Was doing the Endomondo for a few weeks - but felt like it added too much mileage to fast. My race is April 12, so I've got a little extra time built in. But I'm doing a 15k in February and will likely slow down the week before and week afterward.

allieallieoxenfree

I looooove GUs. I take them every 45 minutes on long runs. But I am in a caloric deficit and "bonk" easily, so I need all the help I can get, lol.

MeanderingMammal

davis_em wrote: »

I'll look into some sort of 'fuel'.

I wouldn't worry too much about fueling for the moment. See how the training pans out. I nowonly use gels when on something more than two hours where I might take one SIS gel.

Mostly it's just about eating enough in general, and before a long run having an adequate breakfast; porridge, nuts, banana.

For now, just run. For your ten miler, experiment.

FrustratedYoYoer

Hello, i also signed up for my first Half Marathon on 22nd Feb. I was about halfway through a 10k program I was repeating just to try and get my running fitness back up after having to cut back on my runs for a couple of month. I tend to follow Jenny Hadfield's programmes because they suit me better. I've looked at Hal Higdon's and they do look gentler than JH programmes and hers have worked well for me improving my running so I've continued. But good luck with the run. I am nervous as hell. I tend to hit the wall at about 7-8 miles depending. So I need to try and figure that one out. I've gradually been building up and ran 8.4 miles the last two long weekend runs so I hope I can get to 13 miles by the end of Feb.

hermann341

About.com has some good free plans for novice through intermediate runners.

klhessling

I use jelly beans for fuel. Easy to carry

carolinedb

I used Higdon for my first two half marathons. It seems to be a good general program. For fuel, I've done a lot of experimenting and found I do best with GU. On the other hand, my running partner swears by ShotBloks. Definitely try different fuels to see what makes you feel the best.

italysharon

carolinedb wrote: »

Definitely try different fuels to see what makes you feel the best.

Yes, this.

I can't do the goos. Make me gag just thinking about it. Jelly Beans are okay. I can eat a granola bar when I run. A little at a time.

Capt_Apollo

hal higdon is great. probably one of the novice training plans.


nutrition is keys, especially if you already know you hit a wall at about mile 7. i suggest that for your long run, you don't go out completely fueled up, and that you plan on taking in some nutrition while you run.

many people have issues taking solid foods while running, even jelly beans and gel packs. personally, i don't really care for solid foods while running, i prefer to drink in some nutrition. there are powdered energy drinks like Hammer that you can pick up. usually sample sizes if you're afraid of the taste. or, if you use gatorade, try cutting it 50-50 with water.

remember, you're not just training for a run when you go to run. train for every aspect of the race. what you'll wear, how you'll carry your nutrition and water. are you going to use a hand-held bottle, or wear a race belt?

good luck.

WhatMeRunning

I finished my first half in November following the Hal Higdon training plan. As a point of reference, I also ran my first 10k in September, and only started running in July.