Half Marathon training
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Half-marathons are also a great distance to eventually work on speed with. Sometimes going longer to a full marathon isn't a great idea, but working on getting faster at the half distance can be.
Lets say you do your first half in 2:30. Many people's initial reaction is to think "well gee, if I can do that should I try running a full?" but then you will realize you will probably do 5:30 or 6:00 in that full. Do you really want to be running for 6 hours? Probably not.
But... if you can work your speed for that half down to, say, 2:00 over the next year, running a few more races, then the idea of a full marathon could start becoming attractive. You are now looking at a perfectly respectable 4:30ish effort.
Then you might start thinking... well gee what about a 1:50 half? 1:45? 1:40? 1:35? All worthy goals, and all quite achievable by many if you put the work in. Personally I would think working hard to get your half marathon times down under 2 hours is a better goal than struggling through the hell and pain of a 5:30+ full marathon.
With you on that. Both half marathons I've got to the end of an immediately thought there is no way I could do that distance again right now. I have a slightly weird problem that I set some reasonably respectable PB's of 1:41 in the half last year and then a 44 minute 10km. I feel knowing my body that without really pushing training up a level or two and shedding a fair bit more weight, I've not going to better those times so that's why I'm looking at new challenges this year.0 -
Half-marathons are also a great distance to eventually work on speed with. Sometimes going longer to a full marathon isn't a great idea, but working on getting faster at the half distance can be.
Lets say you do your first half in 2:30. Many people's initial reaction is to think "well gee, if I can do that should I try running a full?" but then you will realize you will probably do 5:30 or 6:00 in that full. Do you really want to be running for 6 hours? Probably not.
But... if you can work your speed for that half down to, say, 2:00 over the next year, running a few more races, then the idea of a full marathon could start becoming attractive. You are now looking at a perfectly respectable 4:30ish effort.
Then you might start thinking... well gee what about a 1:50 half? 1:45? 1:40? 1:35? All worthy goals, and all quite achievable by many if you put the work in. Personally I would think working hard to get your half marathon times down under 2 hours is a better goal than struggling through the hell and pain of a 5:30+ full marathon.
This. A 2:00 half isn't difficult at all but I failed at getting a 4:00 full last time. Totally different game. The half marathon distance is still my favorite. Long enough for real endurance work but short enough to throw in some speed. Perfect balance I think. Beautiful distance.0 -
Half-marathons are also a great distance to eventually work on speed with. Sometimes going longer to a full marathon isn't a great idea, but working on getting faster at the half distance can be.
Lets say you do your first half in 2:30. Many people's initial reaction is to think "well gee, if I can do that should I try running a full?" but then you will realize you will probably do 5:30 or 6:00 in that full. Do you really want to be running for 6 hours? Probably not.
But... if you can work your speed for that half down to, say, 2:00 over the next year, running a few more races, then the idea of a full marathon could start becoming attractive. You are now looking at a perfectly respectable 4:30ish effort.
Then you might start thinking... well gee what about a 1:50 half? 1:45? 1:40? 1:35? All worthy goals, and all quite achievable by many if you put the work in. Personally I would think working hard to get your half marathon times down under 2 hours is a better goal than struggling through the hell and pain of a 5:30+ full marathon.
This. A 2:00 half isn't difficult at all but I failed at getting a 4:00 full last time. Totally different game. The half marathon distance is still my favorite. Long enough for real endurance work but short enough to throw in some speed. Perfect balance I think. Beautiful distance.
Yup. It is a great distance to race, and it doesn't destroy you as badly as the long stuff.
Oddly enough I have only ever run two open half marathons. One 7 years ago where I managed a 1:56 I think, and one a few weeks ago at 1:35.
I have, however, done many half-ironman races and I say the same thing there in relation to a full ironman. Much prefer the 5ish hour race to a 10-13 hour race that takes significantly more work to prepare.
My full marathon PR is 3:28 set a few years ago. Despite 5 months of very focused training to get down to 3:15 this past year, I failed and limped in at 3:35. Disappointing to put in that much work and come away with what I consider a failure. I think I would have preferred spending all that time working on more speed over the shorter distance. Who knows maybe a 1:30 half is in these legs. I plan to give that a go later this year.
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Its not mental. Its about aerobic development of the muscles. That said, anyone can probably death march any distance they set out to go. But if they want to run and enjoy a race they train for the distance.0
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my goal for this year is to do a sub 2;00 half marathon. i have three races where i will try.0
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Half-marathons are also a great distance to eventually work on speed with. Sometimes going longer to a full marathon isn't a great idea, but working on getting faster at the half distance can be.
Lets say you do your first half in 2:30. Many people's initial reaction is to think "well gee, if I can do that should I try running a full?" but then you will realize you will probably do 5:30 or 6:00 in that full. Do you really want to be running for 6 hours? Probably not.
But... if you can work your speed for that half down to, say, 2:00 over the next year, running a few more races, then the idea of a full marathon could start becoming attractive. You are now looking at a perfectly respectable 4:30ish effort.
Then you might start thinking... well gee what about a 1:50 half? 1:45? 1:40? 1:35? All worthy goals, and all quite achievable by many if you put the work in. Personally I would think working hard to get your half marathon times down under 2 hours is a better goal than struggling through the hell and pain of a 5:30+ full marathon.
Yes, yes, yes!
I would also add, I hear lots of runners complete their first 5k or 10k and go marching right onto the half marathon distance - even though their first 5k or 10k times were slower or involved lots of walking.
There seems to be this push for big distance vs. overall running improvement.
And, some of this speaking from personal experience. In hindsight, I had no business doing full marathons as a newer runner. I do intend to come back and do another full maybe in 2016, but only after I've worked on lowering my half marathon time under 2 hours. (Current PR is 2:06)
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Lets say you do your first half in 2:30. Many people's initial reaction is to think "well gee, if I can do that should I try running a full?" but then you will realize you will probably do 5:30 or 6:00 in that full. Do you really want to be running for 6 hours? Probably not.
But... if you can work your speed for that half down to, say, 2:00 over the next year, running a few more races, then the idea of a full marathon could start becoming attractive. You are now looking at a perfectly respectable 4:30ish effort.
This is eerie, as once I started doing ~2 hour half marathons consistently, I did my first marathon aiming for a 4:30 (ended with 4:43 because there were way more hills than I'd trained for).0 -
Also, to the OP, definitely focus on distance right now, not speed. Speed will come with time as you get used to running more, but you want to be able to complete the distance and so definitely distance, distance, distance! Your plan sounds reasonable as is, so I say keep doing it!0
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Half-marathons are also a great distance to eventually work on speed with. Sometimes going longer to a full marathon isn't a great idea, but working on getting faster at the half distance can be.
Lets say you do your first half in 2:30. Many people's initial reaction is to think "well gee, if I can do that should I try running a full?" but then you will realize you will probably do 5:30 or 6:00 in that full. Do you really want to be running for 6 hours? Probably not.
But... if you can work your speed for that half down to, say, 2:00 over the next year, running a few more races, then the idea of a full marathon could start becoming attractive. You are now looking at a perfectly respectable 4:30ish effort.
Then you might start thinking... well gee what about a 1:50 half? 1:45? 1:40? 1:35? All worthy goals, and all quite achievable by many if you put the work in. Personally I would think working hard to get your half marathon times down under 2 hours is a better goal than struggling through the hell and pain of a 5:30+ full marathon.
This will be me. As much I want to train and run a full marathon, I'm going to wait until I get my time down because I have no interest in a 5+ hour marathon. My half time is still at the 2:31 mark, so once that's greatly improved in, hopefully, a year or so, I'll look at a full.
I've really come to appreciate the half distance and the work it's taking to get faster at it.
To the OP: I agree with all the others. Distance first, speed later. Your first half will be a PR, so your time will be great one way or the other.0 -
brandiuntz wrote: »Half-marathons are also a great distance to eventually work on speed with. Sometimes going longer to a full marathon isn't a great idea, but working on getting faster at the half distance can be.
Lets say you do your first half in 2:30. Many people's initial reaction is to think "well gee, if I can do that should I try running a full?" but then you will realize you will probably do 5:30 or 6:00 in that full. Do you really want to be running for 6 hours? Probably not.
But... if you can work your speed for that half down to, say, 2:00 over the next year, running a few more races, then the idea of a full marathon could start becoming attractive. You are now looking at a perfectly respectable 4:30ish effort.
Then you might start thinking... well gee what about a 1:50 half? 1:45? 1:40? 1:35? All worthy goals, and all quite achievable by many if you put the work in. Personally I would think working hard to get your half marathon times down under 2 hours is a better goal than struggling through the hell and pain of a 5:30+ full marathon.
This will be me. As much I want to train and run a full marathon, I'm going to wait until I get my time down because I have no interest in a 5+ hour marathon. My half time is still at the 2:31 mark, so once that's greatly improved in, hopefully, a year or so, I'll look at a full.
I've really come to appreciate the half distance and the work it's taking to get faster at it.
To the OP: I agree with all the others. Distance first, speed later. Your first half will be a PR, so your time will be great one way or the other.
You are smart! Lemme tell, you a 5:45-6 hour marathon is NO fun. BTDT!!! NEVER again!
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Thanks guys and girls. I'm just going to stick to plan and add another day here and there when I can also for interval/Hill work. I should get my mileage to what I want by mid April. Then home in on the hill work etc whilst running my long runs so they feel more comfortable. Initial target was 2 hours 15 but think I was a bit optimistic.0
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Thanks guys and girls. I'm just going to stick to plan and add another day here and there when I can also for interval/Hill work. I should get my mileage to what I want by mid April. Then home in on the hill work etc whilst running my long runs so they feel more comfortable. Initial target was 2 hours 15 but think I was a bit optimistic.
That sounds like a great plan! And, sometimes it's difficult to say what your first time may/may not be. Enjoy the race, give it your best shot, and use whatever time you get as a benchmark.
My first HM was 2:15 and the longest run I'd done prior was 9 miles. I really surprised myself, so you never know.
Make sure to come back and post how things go. I'd love to hear! Good luck & happy running!
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I have my first half marathon in June. Training from more or less a complete beginner. I am currently up to 8 mile in my long run and also do a recovery run and a short fast tempo run. My long run pace is around 12 mins 30 per min/mile.
So I'm quite slow but have gone from 2 miles to 8 in last 9 weeks.
I have been advised to Foret distance now and work on speed to get faster then carry on with distance nearer the time.
However my plan was to continue with what I am doing and I should be up to my correct mileage with a month to spare. Then work on speed with also added days throughout that time.
Should I continue to plan or keep at 8 miles for a few weeks and work on speed??
That "forget distance and work on speed" advice is garbage. Aim to complete your first half, and do that by nothing but easy miles. You don't need the speedwork yet, especially if your long run is 12:30 miles. Your body isn't there yet and you'll get marginal benefits vs the chance to injure yourself.0 -
I trained up to about 11 miles before my first half and knew I could do that comfortably. Combined with the support and buzz of the day, you'll be fine. I'm confident anyone who can run a 10km can run a half marathon. To me it's 90% in the head from that point on.
That "it's all mental" stuff is best saved for those "fitspiration" pictures, which really mean nothing.0 -
SonicDeathMonkey80 wrote: »I trained up to about 11 miles before my first half and knew I could do that comfortably. Combined with the support and buzz of the day, you'll be fine. I'm confident anyone who can run a 10km can run a half marathon. To me it's 90% in the head from that point on.
That "it's all mental" stuff is best saved for those "fitspiration" pictures, which really mean nothing.
I think it's both. It starts from a belief and a desire, and the training flows from there. Obviously sitting on your bum going "I think I can" is only going to take you so far.
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SonicDeathMonkey80 wrote: »I trained up to about 11 miles before my first half and knew I could do that comfortably. Combined with the support and buzz of the day, you'll be fine. I'm confident anyone who can run a 10km can run a half marathon. To me it's 90% in the head from that point on.
That "it's all mental" stuff is best saved for those "fitspiration" pictures, which really mean nothing.
Running with balloons to make you lighter and faster is the other half.0 -
SonicDeathMonkey80 wrote: »I trained up to about 11 miles before my first half and knew I could do that comfortably. Combined with the support and buzz of the day, you'll be fine. I'm confident anyone who can run a 10km can run a half marathon. To me it's 90% in the head from that point on.
That "it's all mental" stuff is best saved for those "fitspiration" pictures, which really mean nothing.
Running with balloons to make you lighter and faster is the other half.
I'm so trying this lol
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arussell134 wrote: »SonicDeathMonkey80 wrote: »I trained up to about 11 miles before my first half and knew I could do that comfortably. Combined with the support and buzz of the day, you'll be fine. I'm confident anyone who can run a 10km can run a half marathon. To me it's 90% in the head from that point on.
That "it's all mental" stuff is best saved for those "fitspiration" pictures, which really mean nothing.
I think it's both. It starts from a belief and a desire, and the training flows from there. Obviously sitting on your bum going "I think I can" is only going to take you so far.
My motivation comes from Chipotle burrito bowls
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They say you run about 1min/mile faster for every 10lbs you lose. I wonder how many balloons it would take to make me 10lbs lighter, and if the wind resistance of the balloons would overcome the increase in speed?0
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I'll echo most of the comments here - just enjoy your first half. Worry about the distance, not the speed. I guarantee you'll set a PR! Then you can work on speed to beat it in your next race. 0
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They say you run about 1min/mile faster for every 10lbs you lose. I wonder how many balloons it would take to make me 10lbs lighter, and if the wind resistance of the balloons would overcome the increase in speed?
I thought it was 2 seconds per pound. If it were 1 minute per 10 pounds I'd drop 20 and BQ this next race. LOL
Last race the 4:15 pace guy had several balloons tied to his sign stick. That must be what he was doing. Shedding weight.0 -
SonicDeathMonkey80 wrote: »arussell134 wrote: »SonicDeathMonkey80 wrote: »I trained up to about 11 miles before my first half and knew I could do that comfortably. Combined with the support and buzz of the day, you'll be fine. I'm confident anyone who can run a 10km can run a half marathon. To me it's 90% in the head from that point on.
That "it's all mental" stuff is best saved for those "fitspiration" pictures, which really mean nothing.
I think it's both. It starts from a belief and a desire, and the training flows from there. Obviously sitting on your bum going "I think I can" is only going to take you so far.
My motivation comes from Chipotle burrito bowls
Well hey, can't argue with that!
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So, to OP and all you helpful posters: suggestions for programs or apps to train a newbie looking to Half in fall 2015? Maybe sooner than fall if that is realistically possible based on my current level: I just started running in last 3 months. Run 3 miles at least 3 to 4 times/week and 6 miles once/week. Consistently a 10.4 min pace across any distance at this point. Thanks in advance for any wisdom you'd be willing to share
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So, to OP and all you helpful posters: suggestions for programs or apps to train a newbie looking to Half in fall 2015? Maybe sooner than fall if that is realistically possible based on my current level: I just started running in last 3 months. Run 3 miles at least 3 to 4 times/week and 6 miles once/week. Consistently a 10.4 min pace across any distance at this point. Thanks in advance for any wisdom you'd be willing to share
I know a few of us in the monthly running challenge have been using the Hal Higdon HM training program. It's basically 4 running days per week (3 consecutive weekdays and long run on the weekend). Sounds like it'll fit what your doing.....
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Great thoughts so far, but I'll chime in since I'm doing my first half in a few weeks. Focusing on endurance is definitely good advice--just aim to finish. Keep running, and you will get faster.
I originally was going to do a HM on 3/1, but the weather was horrible, and I didn't want to risk injury (I have several other races planned this spring). To prep for that race, I actually ran a couple 12 mile long runs and one 14, so I knew I could finish. I backed off for two weeks (running nothing longer than 6 miles) then ramped back up. Not only has the additional time running helped my overall endurance, but I've gotten slightly faster just as an effect from spending so much time on my feet
Also, I was injured at this time a year ago, and when I started back running I was doing around 10-11 minute miles on average (I've been running for a few years but never really got serious about distance until this year, mostly 5ks with a couple 10ks thrown in). The training for the half, without doing much speed efforts has definitely improved my time.0 -
Thank you @gabbo34 - Appreciate the program info & I found the Monthly Running Challenge Thread toosuggestions for programs or apps to train a newbie looking to Half in fall 2015? Maybe sooner.... current level: I just started running in last 3 months. Run 3 miles at least 3 to 4 times/week and 6 miles once/week. Consistently a 10.4 min pace
I know a few of us in the monthly running challenge have been using the Hal Higdon HM training program. It's basically 4 running days per week (3 consecutive weekdays and long run on the weekend). Sounds like it'll fit what your doing..... 0 -
You know, I can't recall anyone ever saying that when they can begin lifting weights faster for just a few reps that they should be able to hold that same amount of weight for 3 hours straight without putting it down. I just find that an interesting parallel.0
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Thanks guys. Just a bit of advise. How quick do you see improvements on the tempo runs. I have increased my long runs by 1 mile each week and so far so good so it's easy to see the progression.
I also do a tempo run which is aimed to be run at my 5k pace minus 30 or 40 seconds so around 10 min 30 pace. I have only been doing tempos for a month as the first month was just getting me to run. I managed 20 minutes at 10 min mile pace and realised I was to fast. I have also set off too fast on other occasions and not able to complete the desired time.
I completed 30 minutes last week at 10 min 30 mile pace which was on target and a lot better than previous attempts. Today's run was 35 minutes but only managed 31 minutes. Slight improvement but very hard to judge.
Is my pace to fast for my ability at this stage or shall I just continue as I am trying to do more each week. My long run pace is 12 min 30 per mile pace. End of month the tempo goes back down to 25 min run but should be at faster pace than the previous.0 -
Thanks guys. Just a bit of advise. How quick do you see improvements on the tempo runs. I have increased my long runs by 1 mile each week and so far so good so it's easy to see the progression.
I also do a tempo run which is aimed to be run at my 5k pace minus 30 or 40 seconds so around 10 min 30 pace. I have only been doing tempos for a month as the first month was just getting me to run. I managed 20 minutes at 10 min mile pace and realised I was to fast. I have also set off too fast on other occasions and not able to complete the desired time.
I completed 30 minutes last week at 10 min 30 mile pace which was on target and a lot better than previous attempts. Today's run was 35 minutes but only managed 31 minutes. Slight improvement but very hard to judge.
Is my pace to fast for my ability at this stage or shall I just continue as I am trying to do more each week. My long run pace is 12 min 30 per mile pace. End of month the tempo goes back down to 25 min run but should be at faster pace than the previous.
You're doing tempo runs way too fast. They should be around your HM-MP, closer to HM. And since we're talking those paces anyway, you probably don't need to work about speedwork so much as you should concentrate on the easy runs. Save the speedwork for when you're hitting 40ish MPW and running sub 2 halfs.0 -
So, to OP and all you helpful posters: suggestions for programs or apps to train a newbie looking to Half in fall 2015? Maybe sooner than fall if that is realistically possible based on my current level: I just started running in last 3 months. Run 3 miles at least 3 to 4 times/week and 6 miles once/week. Consistently a 10.4 min pace across any distance at this point. Thanks in advance for any wisdom you'd be willing to share
halhigdon.com0
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