training for 5K then 1/2 marathon

mumtoonegirl

I have decided once and for all to scratch one big thing off my bucket list. Run a 1/2 marathon. I have started running again but this is my first attempt at real long distances.

I have given myself until September to run my first 5K in the city and hoping to run a 1/2 marathon in the spring for the big city road race.

I have just started training and from a good friend of mine who is a runner sent me an app that I will be using that allows me to still cross train for strength training to keep me balanced.

Any tips from marathon runners for a newbie?

ladyark

I have no tips but want to congratulate you on doing something from your bucket list. Good luck with all your training and look forward to hearing the results!

flsusi

hi there,

I am in the same boat!
The 5k, I have that one down packed by now, and im starting to work on longer distances.
My next goal for myself is a 10k without 'walking breaks'.

In November im doing a tough mudder which is 12 miles, but its not constant running (it gets interrupted by horribly torturous obstacles - what was I thinking) and in February I will run the Miami Half Marathon.

I don't have any solid advise, other than: keep at it. Even a bad run is better than no run.
Don't forget weight training for legs, core and all the supportive muscles. Get the right shoe for you (a really good running store can do a gait analysis and fit you in the shoe thats perfect for you and minimizes injury risk). Be proud of every mile you run!

Do you use Nike+ by any chance? If so, add me as a friend if you want (same user name as on here) so we can challenge/support/motivate each other

mumtoonegirl

hi there,

I am in the same boat!
The 5k, I have that one down packed by now, and im starting to work on longer distances.
My next goal for myself is a 10k without 'walking breaks'.

In November im doing a tough mudder which is 12 miles, but its not constant running (it gets interrupted by horribly torturous obstacles - what was I thinking) and in February I will run the Miami Half Marathon.

I don't have any solid advise, other than: keep at it. Even a bad run is better than no run.
Don't forget weight training for legs, core and all the supportive muscles. Get the right shoe for you (a really good running store can do a gait analysis and fit you in the shoe thats perfect for you and minimizes injury risk). Be proud of every mile you run!

Do you use Nike+ by any chance? If so, add me as a friend if you want (same user name as on here) so we can challenge/support/motivate each other

I have sent you a friend request on here, I am using MapMyRun at the suggestion of a friend because there are two joined apps, one that sets you with a training sessions to train for a 1/2 marathon. We do have a company called Running Room here in Canada that is excellent and I am going to see them on the weekend and have already registered for some fun runs with them.

I cross train, I would never give up my strength training, it has helped me so much and I am happy that I can keep both my fitness loves.

Thanks for any and all support. I run my first 5K in October and hope to do a 1/2 marathon in April but we will see.

BrianSharpe

May I make a suggestion?

I hate dampen a budding runner's enthusiasm but it seems to me that you're rushing things a bit. Getting to a 5K in September is eminently doable and it's also possible to get to half marathon distances by the spring with a rigorous training schedule and iron discipline. But just because you can doesn't necessarily mean it's a good idea.

It's a big jump in distance in a relatively short period of time and, in my opinion, for those of us over a certain age an injury waiting to happen. Your body needs time to make the adaptations (bone density, additional capillaries, mitochondrial density - there's a lot going on above and beyond aerobic capacity)

Even if we forget the physical aspects doing a half marathon is largely a mental game and I'm inclined to think that you'd be far better prepared by getting a few more races under your belt (including at least one or two 10Ks)

You have a lifetime of running ahead of you, slow things down a bit and I can guarantee you'll have a far more enjoyable experience.

bluefox9er

I went from c25k to a marathon in a year exactly ( to the day from starting c25k to marathon day) and what you are attempting is very possible....

I started c25k May 2012 and ran a 13.1 mile training run by mid august 2012...

so firstly..

CONGRATULATIONS on setting a tough but workable goal!!

secondly...

Get some proper shoes fitted by a specialist running store


thirdly...

Get a decent c25k app..plenty of free ones

forthly(?!!!)

Dedicate yourself to do this. training requires discipline

finally..

Good luck!

mumtoonegirl

May I make a suggestion?

I hate dampen a budding runner's enthusiasm but it seems to me that you're rushing things a bit. Getting to a 5K in September is eminently doable and it's also possible to get to half marathon distances by the spring with a rigorous training schedule and iron discipline. But just because you can doesn't necessarily mean it's a good idea.

It's a big jump in distance in a relatively short period of time and, in my opinion, for those of us over a certain age an injury waiting to happen. Your body needs time to make the adaptations (bone density, additional capillaries, mitochondrial density - there's a lot going on above and beyond aerobic capacity)

Even if we forget the physical aspects doing a half marathon is largely a mental game and I'm inclined to think that you'd be far better prepared by getting a few more races under your belt (including at least one or two 10Ks)

You have a lifetime of running ahead of you, slow things down a bit and I can guarantee you'll have a far more enjoyable experience.

I really appreciate your honest answer. I will focus on 5ks for now and build. I don't want to over stretch myself. I will take it one run at a time.

CarsonRuns

May I make a suggestion?

I hate dampen a budding runner's enthusiasm but it seems to me that you're rushing things a bit. Getting to a 5K in September is eminently doable and it's also possible to get to half marathon distances by the spring with a rigorous training schedule and iron discipline. But just because you can doesn't necessarily mean it's a good idea.

It's a big jump in distance in a relatively short period of time and, in my opinion, for those of us over a certain age an injury waiting to happen. Your body needs time to make the adaptations (bone density, additional capillaries, mitochondrial density - there's a lot going on above and beyond aerobic capacity)

Even if we forget the physical aspects doing a half marathon is largely a mental game and I'm inclined to think that you'd be far better prepared by getting a few more races under your belt (including at least one or two 10Ks)

You have a lifetime of running ahead of you, slow things down a bit and I can guarantee you'll have a far more enjoyable experience.

I really appreciate your honest answer. I will focus on 5ks for now and build. I don't want to over stretch myself. I will take it one run at a time.

I agree with Brian. That's good advice and will help you to develop a long lasting love of running.

waskier

Congratulations on setting some goals and working toward them. Be prepared, running is addictive!

The key to running distance is slow and steady with the training. I personally like Hal Higdon's training programs. He has them for various distances and difficulties. Too many people try to do too much too quickly and get injured as a result.

I started running short distances in December 2011. I have HORRIBLE knees and just started on a treadmill. I was running 10k's 2-3 times a week for cardio by April when I started the Hal Higdon 1/2 marathon training plan. I ran my first half that June, my second that Fall and my first full that December. So far this year I have completed 6 halfs, an olympic tri, and will complete my first Ironman 70.3 in 2 weeks and Ironman Canada in 8 weeks.

The key is slow, steady progress with lots of rest. I have two friends who started running at the same time as me. They did too much, too fast and have been constantly injured as a result. During the same time period I outlined above, they have each completed one half marathon as a result. One even had to have surgery to remove a bone chip as a result of over training. When I used to train with them I had to constantly ask them to slow down or not to add so many extra miles from one week to the next (never add more than 1 mile to your long run each week!). They wouldn't listen. I have a head full of great memories and a wall full of medals as a result. They have a lot of pain!

Get a good training plan and stick to it. Pick one of the plans that includes some form of cross training. As you build miles I DO NOT recommend lifting lower body. It is just too much wear and tear on muscles and joints that are already being stressed. If you want, try cycling, particularly cycling classes since they will push you harder. Great cardio benefit, strengthens muscles, no severe stress on the joints! I hired a coach several months ago for my triathlon training and we have completely eliminated all lower body lifting. Between the cycling and the running I have legs of steel. Much stronger than when I was lifting and they are anything but scrawny.

Last point, USE YOUR REST DAYS!!!! Do not use them for other types of exercise. Your body needs to recuperate. My coach has me take 1 full recovery day per week and on big weeks will have some active recovery days as well.

Hope that helps. Best of luck with your races!