Half Marathon Training

thesmoothsailor361

Just wanted to get some advice from those who have/are training for a half. Advice like, what kind of mileage am I supposed to be doing a week, what kind of diet should I be eating, is there a good app or a website I can refer too, how to improve pace, pre run snacks, post run snacks, things of that nature.

I would say I am an intermediate runner. I run 20-25 miles a week already. My pace is about 10-10.30/mile. Right now, I am following a training plan from the runnersworld website. My long runs are at 8 mile distance so far and I can't seem to get over this mental hurdle to go further than mile 8. Any suggestions on how to overcome that??

Any advice would be welcomed and appreciated! Thank you

TavistockToad

What is it specifically that you can't get past? I would find a 9 mile route and just go for it, even if you're walking the last mile.

I did my first half marathon last month, only got to 11 miles training and managed 13.1 just fine!

daweasel

One way I used to increase my distance was to add it to the start of a run on one of my regular routes. So if I knew that I had, say a 10km route that I liked to follow and I wanted to do 12km that day but was having trouble getting past the mental wall, I'd go and run 1km the opposite way to what I'd normally go, so I'd get to the start of my 10km having already done 2km (1km each way) and then I'd go for my normal 10. It would sort of trick my brain into feeling like I hadn't done as much, so by the time I got 10km into it I'd have those landmarks that told me I was 2km and then 1km from home and wouldn't really notice so much that I was tired.

The first time I ran the half marathon distance I did it by running along a trail and then streets near the train line. It was kind of cool to tick the stations off as I ran along and then instead of going out and back I just ran 22km or so in one direction and caught the train home. I hadn't really planned to go so far, but I got caught up in "can I make it to the next one?" Could you do something like that? If not a train line than a bus route or something? Or plan a 9-10 mile route to a friend's house who can give you a lift home? Worst case you really can't push past 8 and you walk the rest or call for a lift.

Other question would be, are you sure it's a mental wall you're hitting? Depending on your diet (carb intake), frequency of training and intensity, you might be starting to run out of fuel instead. If you're running 10-10:30/mile then by 8 miles you've been out for 1:20-1:25, yeah? What works for me doesn't necessarily work for you, and if you're new-ish to endurance sports your body might not tolerate sugar while exercising all that well, but if I'm going for much over 1:30 I usually bring some kind of sugary stuff with me (usually lollies, but you can try other things like gels and all that). I often don't need it, but I'd rather have it with me in case I do. Another option is to swing by home halfway through and grab a small cup of sports drink. There will usually be drink stations in longer races (with water and/or sports drinks), so it's not a bad idea to try it and see how your body handles it.

pondee629

TavistockToad wrote: »

What is it specifically that you can't get past? I would find a 9 mile route and just go for it, even if you're walking the last mile.

I did my first half marathon last month, only got to 11 miles training and managed 13.1 just fine!

This I'm having some difficulty in getting, only having an 11 mile run as your longest in training and then being able to do the 13.1. My training for the 5K often has runs of 5 miles. I always thought you needed to do at least the distance you are training for. This isn't so for longer races? At what distance does this (using distances shorter than your race distance) come into play?

I'm "training" for my first half marathon in September, having done two 5Ks this year (29:09 and 28:28). Scheduled for another 5K in July and a four miler in August before the September Half. Doing 5 miles Mondays and Wednesdays(10 minute mile pace) and am up to 8.5 miles (11 minute mile pace) on Saturdays. Cross training with FitnessBlender on Tuesdays, Thursdays and Fridays (sometimes golf on Friday, walking the course). The plan I'm following tops off my long Saturday runs at 12 miles. This is good enough?

Thanks

CincyNeid

I used McMillian Running's program to run my first half this past May and I was at the same hurdle for a long time. I just cannot seem to get over mile X in my head. I was doing everything right. Eating the right diet to fuel my runs. Taking plenty of water with me. I was making sure to incorporate hills, both up and down. I even would train in the rain in case it rained on race day. I was doing everything that I should be doing. Even bought a dedicated running watch [Garmin Forerunner 220] I've ran Several 5Ks, one 10K, and would run 5-10K for fun on off days. I've already ran 2 this year, I have a 5k coming up in July, August, September, 2 in October, and one in November. Plus a 14K run in September.... in But I couldn't get past get over that speed bump at mile 7.5 for me when I started training for my Half.....

Until I heard a great piece of advice, from a friend who is a runner. And I'll try to put the best way I remember it.

If you know you run a 10 min mile, and you know you need to run 8 miles. Do the math. 8*10 = 80. Just set 2 alarms on your phone. One for 40 mins out, which should put you at roughly 4 miles, run then turn around when the alarm goes off. Then try to beat yourself self home before the phone goes off. Don't look at the distance. Don't look at the time. Just run.

In our world of connected devices we're so pre occupied with Heart Rate, Cadence, Distance, Time, Calories Burned, Paces ... we've forgot to just enjoy the pure simple joy of running [or cycling]. When you get out out there and you just run, you'll be surprised on how far you can really go.

The first time I did that I went out and I told my wife I'm going to run along this path. And gave her the directions. And asked her to leave in X amount of minuets... I put my running watch in my running/water belt and just took off.

When she picked me up I actually had made it to about 11.3 miles. Which was much further than I had made it before. But once I made it that far, i knew I would be able to do the 1/2 w/o an issue.

Djproulx

thesmoothsailor361 wrote: »

Just wanted to get some advice from those who have/are training for a half. Advice like, what kind of mileage am I supposed to be doing a week, what kind of diet should I be eating, is there a good app or a website I can refer too, how to improve pace, pre run snacks, post run snacks, things of that nature.

I would say I am an intermediate runner. I run 20-25 miles a week already. My pace is about 10-10.30/mile. Right now, I am following a training plan from the runnersworld website. My long runs are at 8 mile distance so far and I can't seem to get over this mental hurdle to go further than mile 8. Any suggestions on how to overcome that??

Any advice would be welcomed and appreciated! Thank you

I'm not a coach, but I have used a running coach for a number of years. Last fall, I helped him doing pacing work for a group of runners in a 12 week program prepping his clients for the Hartford Half Marathon. The group I usually worked with trained their long runs at the 10:00-10:15 pace. The weekly mileage for this group fell right in line with your weekly volume. Their program consisted of 5 runs/week: 3 easy paced short runs (4-4.5 miles) 1 "quality" session - either intervals on a track or a tempo run, then a long run on Saturdays. First week started at 6 miles, eventually working up to 12 miles two weeks before the race. The Saturday runs were done at a "conversational pace", meaning that they could speak to each other during the runs without gasping for breath. ( Zone 2-low Zone 3 if you're familiar with HR based training) The longer runs were sometimes a struggle, but group support helped them to get the mileage done.

Also, as @daweasel suggested, when you start to do work that exceeds the 75-90 minute mark, you may want some fuel with you. As a rule, if our runners were going to be out for 90-120 minutes, they would take in gels and or sports drinks to replenish energy stores. Fuel was consumed in small doses and at regular intervals during longer events. For example, if doing 120 minutes of running, then we might consume something like 125 calories (say gel & water) at the 45 minute mark (ahead of when I really felt I needed it) and then again at the 90 minute mark to carry us through to the end. (Note: this is what works for me. You need to practice fueling to find what your body likes best. LOTS of options out there - liquids, gels, etc.)

For reference, most of the runners in this group finished the 13.1 clustered around the 2 hour mark. I think several finished around the 1:56 to 1:59 range, or about 8:50/mile. Many finished around the 9:00-9:10 pace for the 13.1 distance.

13.1 is a great distance race. Hard, but fun. Often big crowds and lots of satisfaction when you cross the finish line. Good luck.

RoxieDawn

I got up to 11.6 miles in my training and winged the rest. Actually you may find you run better on race day. Butterflies actually are good for the race IMHO.

If you are mentally stumped on getting past the 8 miler, you have three choices 1) do the race as your training plan has allowed you to get to 2) Follow the training plan and do the taper, you will be thanking yourself for this part of the plan 3) Just go to the race and let fate fall where it may.

edited to add: OP if you just set a goal to "finish" you will finish!

thesmoothsailor361

daweasel wrote: »

One way I used to increase my distance was to add it to the start of a run on one of my regular routes. So if I knew that I had, say a 10km route that I liked to follow and I wanted to do 12km that day but was having trouble getting past the mental wall, I'd go and run 1km the opposite way to what I'd normally go, so I'd get to the start of my 10km having already done 2km (1km each way) and then I'd go for my normal 10. It would sort of trick my brain into feeling like I hadn't done as much, so by the time I got 10km into it I'd have those landmarks that told me I was 2km and then 1km from home and wouldn't really notice so much that I was tired.

The first time I ran the half marathon distance I did it by running along a trail and then streets near the train line. It was kind of cool to tick the stations off as I ran along and then instead of going out and back I just ran 22km or so in one direction and caught the train home. I hadn't really planned to go so far, but I got caught up in "can I make it to the next one?" Could you do something like that? If not a train line than a bus route or something? Or plan a 9-10 mile route to a friend's house who can give you a lift home? Worst case you really can't push past 8 and you walk the rest or call for a lift.

Other question would be, are you sure it's a mental wall you're hitting? Depending on your diet (carb intake), frequency of training and intensity, you might be starting to run out of fuel instead. If you're running 10-10:30/mile then by 8 miles you've been out for 1:20-1:25, yeah? What works for me doesn't necessarily work for you, and if you're new-ish to endurance sports your body might not tolerate sugar while exercising all that well, but if I'm going for much over 1:30 I usually bring some kind of sugary stuff with me (usually lollies, but you can try other things like gels and all that). I often don't need it, but I'd rather have it with me in case I do. Another option is to swing by home halfway through and grab a small cup of sports drink. There will usually be drink stations in longer races (with water and/or sports drinks), so it's not a bad idea to try it and see how your body handles it.

Hey thanks for the reply! Alot of great advice! I will definitely try running from point A to point B, instead of just running my usual loop like i usually do.

And as for my diet intake i make sure i carb load the night before my long run and that morning i usually just have a plain bagel. I am familar with gels and sports beans. They seem to give me a little boost by 40 minutes into it.

thesmoothsailor361

mjneidlinger wrote: »

I used McMillian Running's program to run my first half this past May and I was at the same hurdle for a long time. I just cannot seem to get over mile X in my head. I was doing everything right. Eating the right diet to fuel my runs. Taking plenty of water with me. I was making sure to incorporate hills, both up and down. I even would train in the rain in case it rained on race day. I was doing everything that I should be doing. Even bought a dedicated running watch [Garmin Forerunner 220] I've ran Several 5Ks, one 10K, and would run 5-10K for fun on off days. I've already ran 2 this year, I have a 5k coming up in July, August, September, 2 in October, and one in November. Plus a 14K run in September.... in But I couldn't get past get over that speed bump at mile 7.5 for me when I started training for my Half.....

Until I heard a great piece of advice, from a friend who is a runner. And I'll try to put the best way I remember it.

If you know you run a 10 min mile, and you know you need to run 8 miles. Do the math. 8*10 = 80. Just set 2 alarms on your phone. One for 40 mins out, which should put you at roughly 4 miles, run then turn around when the alarm goes off. Then try to beat yourself self home before the phone goes off. Don't look at the distance. Don't look at the time. Just run.

In our world of connected devices we're so pre occupied with Heart Rate, Cadence, Distance, Time, Calories Burned, Paces ... we've forgot to just enjoy the pure simple joy of running [or cycling]. When you get out out there and you just run, you'll be surprised on how far you can really go.

The first time I did that I went out and I told my wife I'm going to run along this path. And gave her the directions. And asked her to leave in X amount of minuets... I put my running watch in my running/water belt and just took off.

When she picked me up I actually had made it to about 11.3 miles. Which was much further than I had made it before. But once I made it that far, i knew I would be able to do the 1/2 w/o an issue.

I really like this method! Great advice and thank you for sharing. I love the idea of tricking my brain. I will try out this "alarm" in my long runs.

ncfitbit

I recently ran a 10 mile race training with a group similar to the one @djproulx describes and due to a knee issue around week 6 of the training, I only got to an 8 mile distance before race day. The week before race, we tapered and everyone said not to try to make up the miles right before the race. I ran the 10 mile distance on race day easily. I wish I hadn't worried about it. Good luck with your training! If you have any running groups in your area, I highly recommend them. I can run further and more easily when I'm running with others. On my own, I find it easy to talk myself out of going further.

ETA: One thing I really liked about my training group was that they created the routes and they varied, which often makes a run feel fresh and interesting. I find it more difficult to simply add distance to a familiar route. Maybe you could try running your long run in a new or interesting place with some natural beauty.

lemurcat12

pondee629 wrote: »

TavistockToad wrote: »

What is it specifically that you can't get past? I would find a 9 mile route and just go for it, even if you're walking the last mile.

I did my first half marathon last month, only got to 11 miles training and managed 13.1 just fine!

This I'm having some difficulty in getting, only having an 11 mile run as your longest in training and then being able to do the 13.1. My training for the 5K often has runs of 5 miles. I always thought you needed to do at least the distance you are training for. This isn't so for longer races? At what distance does this (using distances shorter than your race distance) come into play?

I'm "training" for my first half marathon in September, having done two 5Ks this year (29:09 and 28:28). Scheduled for another 5K in July and a four miler in August before the September Half. Doing 5 miles Mondays and Wednesdays(10 minute mile pace) and am up to 8.5 miles (11 minute mile pace) on Saturdays. Cross training with FitnessBlender on Tuesdays, Thursdays and Fridays (sometimes golf on Friday, walking the course). The plan I'm following tops off my long Saturday runs at 12 miles. This is good enough?

Thanks

It's normal for the marathon to run no more than 20 in training (18 in some plans). The reason is that the wear and tear of running that long and the risk of injury is considered to outweigh any training benefit. You can train in other ways (like running 10 miles the day before the long run) and if you can do 20 in training you can do 26.2 on race day. Similarly for various triathlons you won't have done everything together prior to the race.

I've generally run the full distance and more for the half (I like including 14-15 mile runs in my training, but I currently tend to do a long run of 10-13 just routinely even when not training for anything). However, in training for my first half (in ages, I'd done them in the past) back in summer 2014 I was injured and messed up my training and so didn't do more than 11. I just figured I'd take it easy and walk the last two if I needed to. I didn't, as the race generally carries you through (and typically if you can do 11 you can do 13.1).

The training plan I used (something on Runkeeper) did go to 13, but I've seen ones that don't, including at least the beginner Higdon ones. I think part of it is that you are always going to stretch and run harder in a race unless you are really treating it just as a training run or fun run. So either it's a new distance that is a challenge to finish (as with a first time half or marathon) or it's a run faster than you normally do (and for those, at least with the half distance, I'd prefer to feel comfortable with the distance, if not the pace).

I'm no expert, though.

lemurcat12

thesmoothsailor361 wrote: »

My long runs are at 8 mile distance so far and I can't seem to get over this mental hurdle to go further than mile 8. Any suggestions on how to overcome that??

I like the idea to add in some extra distance before your normal route, if you have a normal route. Another thing is to focus on the time you plan to run (for example, if you think 9 miles will take 90 minutes think of it as a 90 min run, not the mileage) and then plan out what you will do during that time. I create playlists or listen to podcasts and can get myself motivated to run long distance just by being motivated to have the time to listen.

Another thing that works for me, although might not fit your training plan, is to divide the run up into chunks and have a time goal or some other way of marking it -- 2 miles warming up, 3 miles intervals, 3 miles a particular pace, 2 miles cooling down. One simple way of doing this is the out and back -- if you are going from 8 to 9, you are going from 4 out and 4 back (even if it's a circle) to 4.5 out and 4.5 back -- .5 added seems like nothing, where I am just 4 blocks! Just mental tricks like that. Also, remember you can go as slow as you want.

thesmoothsailor361

Thank you all for these awesome replys! I will take in account of every persons advice!

stealthq

Sounds like a mental block. I get those sometimes because I'm almost always running the same route. For me, I'm careful to not stop at the same point on my route every time or it turns into wanting to stop there every time. I also run out farther than I need to to get my mileage. The extra is useful for a nice walking cool down, and it keeps me wanting to run lest I end up walking for 4-5 miles at the end instead of the 1-3 I usually plan.

pomegranatecloud

As far as mileage goes, just follow your plan. If you can run 8 miles now, then you can finish a half. I found that going from 6 to 8 miles to be much harder than going from 8-10+ miles. Adding on miles after 8 is much easier. Have you tried playing mind games instead of psyching yourself out on the distance? Make you can psych yourself up for your long runs? If you're hitting new distances that's pretty exciting. Maybe try slowing down a bit on your longer runs? Is the mental hurdle because you get bored? A lot of times on my longer runs I like to try out a new route. It's distracting and it makes it harder to figure out how many miles I've gone just based on location. Sometimes I'll listen to Podcasts too, which make longer runs more interesting than just listening to music, especially if I'm going to take one of my usual routes. You could also try running with a local group. Your local running store likely has one and should be able to point you to one that meets your current running level.

You shouldn't need fuel (gels, chews, etc.) during a half. Water should be sufficient. But if you want to take them be sure to practice with them during a long run BEFORE your race. Be sure to test out the exact brand and flavor prior. A lot of races hand out gels or chews during the races, but unless you trained with the exact ones they are handing out do NOT eat them, unless you want to risk having stomach issues. Same goes for sports drinks. Do not make the mistake of the race being the first time you decide to have the Gatorade that is being handed out.

Before I run, I usually eat a meal or have a snack, such as fruit, nuts, and trail mix. I can't run on an empty stomach. Before races, I usually have a bagel, toast with nut butter, or fruit and coffee.

Have you ran a race before? If not, I highly recommend you sign up for a 10k or 10 mile race as a test run and so you don't make common newbie mistakes, such as getting super excited at the start and going out way too fast or eating or drinking new stuff right before or during the race. If you pick a longer distance, it could serve as one of your long run days. If you need a few extra miles, you can run before or after the race. Oh, and make sure to pin your bib (your number) on the FRONT of your shirt, and also be sure to follow the instructions if the timing chip needs to go on your shoe.

If your half is a big popular race, don't be surprised if the bathroom wait is 30+ minutes prior to the start so plan accordingly. If it's a smaller race, you should still expect lines.

Runners World is a really good resource. The forums are really helpful, and you should definitely take a peek. I also subscribe to some local running email newsletters.