Half Marathon from scratch

xelmax

I have recently started couch to 5k (only on week 3).
I have never been a huge fan of running and the furthest I have ever run is probably a couple of miles but that was a while ago. I am almost starting from scratch again.
I am trying to build this up hence starting the programme and hope to complete this by the end of Jan.
I am enjoying working to a schedule and want to take on a new challenge and have been seriously considering a half marathon. There is one in my area at the end of June.

My questions are:
Is it realistic for a novice to train for a half marathon in around 5 months?
I still have around 30lbs to lose (having gained 20 back over the last year), is it possible to lose weight whilst still training?
A lot of my running is on the treadmill at the moment but I hope to change this, do you have any tips?
What other exercises would be helpful ?

Thank you!

jessicapk

I'm also doing C25K, about to start week 4 tomorrow. Congrats on getting into it!

Check out Cool Running's plans for half marathons. This is the original writer of the C25K plan and there is tons of information on the site about training for various runs: http://www.coolrunning.com/engine/2/2_4/144.shtml

The beginner half marathon plan is about 12 weeks, so you could probably do it by June so long as you stick to your C25K schedule now. That even leaves a bit of buffer time in case of injury, life issues, etc. I also signed up for a race to encourage myself. Even if you end up walking part of the way, you did it. And, from what other runners have said, I'm willing to bet you'll sign up for more!

Yes, you can lose weight while training but it can be tough when you're starting out. I try to lower my deficit and eat more to help encourage me to keep going.

Yes, strength training will definitely help you. Cross training on non run days is also great (cycling, walking, yoga, etc.)

Run in the real world as much as possible! It does make a huge difference.

BrianKMcFalls

If you enjoy the Zen Labs app, they have a 13.1 app as well, but it's not free. I think it's a 14 week program, that has you completing a half marathon using a walk/run strategy.

girlinahat

Yes it's doable from everything I've read, but you'll need to get into a consistent pattern of running and learn to enjoy it. Running 13odd miles if you hate running won't be fun!!!

You might also look into a walk/run programme such as Jeff Galloway, and Hal Higdon is a go-to for running programmes.

Best advice is to get outside and start running there

BrianSharpe

Check out Hal Higdon's free training plans, however just because you can doesn't necessarily make it a good idea. If you're really thinking about challenges train for a 5K and then run one (or two or more.....5Ks can be grueling if you're actually shooting for a good finishing time) then train for an run a 10K (or two or more....) and then set your sights on a half marathon. Running requires a number of physiological adaptations (bone density, tendon strength, mitochondrial density etc etc etc) and these don't happen overnight.

You could probably go from zero to HM in 6 months but it sounds like an injury waiting to happen and a really crappy first racing experience.

You can easily lose weight while training for shorter distance races (all premised on maintaining a modest caloric deficit) as you start training for the longer distance you need to fuel the runs, especially on your long run days. It's not unusual for HM and marathon runners to actually put on a couple of pounds in the latter stages of training plans (it's largely water weight due to increased glycogen storage but it's hard to eat at a deficit)

Get running outside as soon as possible. I did most of my training for my first 5K on my treadmill and had the worst shin splints you can imagine by about the 3rd km....the mechanics of running outside are very different. LFMF

Consider strength training (you don't need to be lifting really heavy but your routine should include squats, lunges, core work etc - it helps address muscular imbalances and helps with injury resistance) Cycling is also great cross-training for runners. Yoga can help with flexibility (if you're an office worker you probably have tight hips)

Be consistent, don't try to progress too quickly & have fun!

Philtex

BrianSharpe wrote: »

train for a 5K and then run one (or two or more.....5Ks can be grueling if you're actually shooting for a good finishing time) then train for an run a 10K (or two or more....) and then set your sights on a half marathon.

What he said.

karenstep

Yes! It is completely doable, and I did it myself several years ago. I started C25K in March and did my first 5K in May. Planned for a 10K in early July and followed 6 week training plan for get from the 5K to 10K. I wasn’t planning to necessarily do a half starting out, but after the 10K I thought I could do it, so I found a race for September and a beginner training plan to get me from the 10K to half in 2.5 months. I ran the half and it was great – I felt amazing, didn’t struggle at all, and even beat my expected finish time. I ran several halfs after that and my first was still my best experience and best time. When I ran it I just found a comfortable pace and settled in and ran it and didn't worry about my pace or finish time. Just finishing the first one is what matters.

My advice would be to follow a structured training plan and don’t try to do too much too fast. Take your rest days – they’re important. I struggled with shin pain so I had to be super diligent about icing, foam rolling, and stretching every day – even on rest days or days things didn't hurt. If something hurts don't ignore it - it will just get worse as your training goes on. Stretching is super important and I didn’t do a lot of it in my early running days – years later training for my first marathon I developed really bad tendonitis in my feet and achilles from not stretching.

I did lose about 20 pounds in those 5-6 months starting out though. Good luck!!!

stealthq

BrianSharpe wrote: »

Check out Hal Higdon's free training plans, however just because you can doesn't necessarily make it a good idea. If you're really thinking about challenges train for a 5K and then run one (or two or more.....5Ks can be grueling if you're actually shooting for a good finishing time) then train for an run a 10K (or two or more....) and then set your sights on a half marathon. Running requires a number of physiological adaptations (bone density, tendon strength, mitochondrial density etc etc etc) and these don't happen overnight.

You could probably go from zero to HM in 6 months but it sounds like an injury waiting to happen and a really crappy first racing experience.

You can easily lose weight while training for shorter distance races (all premised on maintaining a modest caloric deficit) as you start training for the longer distance you need to fuel the runs, especially on your long run days. It's not unusual for HM and marathon runners to actually put on a couple of pounds in the latter stages of training plans (it's largely water weight due to increased glycogen storage but it's hard to eat at a deficit)

Get running outside as soon as possible. I did most of my training for my first 5K on my treadmill and had the worst shin splints you can imagine by about the 3rd km....the mechanics of running outside are very different. LFMF

Consider strength training (you don't need to be lifting really heavy but your routine should include squats, lunges, core work etc - it helps address muscular imbalances and helps with injury resistance) Cycling is also great cross-training for runners. Yoga can help with flexibility (if you're an office worker you probably have tight hips)

Be consistent, don't try to progress too quickly & have fun!

This is what I did. I did have some minor injury very early on, but that was in the early C25K period and from ill-fitting shoes so not indicative that I progressed too quickly.

I did C25K, then jumped to running 10Ks the next week because it came easily. After doing that for a couple of weeks, I started Hal Higdon's 1/2 training program.

The caveat here is that I'd been lifting for a year or so before I started running. I know that strength made running much easier than it would have been otherwise and harder for me to injure myself. Plus, I was running purely to see if I could go the distance and I didn't have a time frame. I wasn't training for a race so when I felt gassed, I took extra rest and felt no pressure to progress faster than what felt right. It just so happens I ran a 1/2 (farther, actually) in 5 mos. And I will say that the distance felt good - I felt that I could have gone a couple more miles if I'd wanted.

I would be very careful with setting a 1/2 marathon as a 6 month goal because I would be concerned you might push through pain or tiredness or focus too much on speed (since it's for a race) when you shouldn't.

Oh, and I was losing weight the whole time. Very, very slowly, because I was just wanting to drop a couple of pounds. It was hard for me because when I run, I want to EAT.

nowine4me

Yes it's possible!! I did my first half last Saturday (Nov 2016). I started training in April 2016 -- while losing weight and heavy lifting at the same time. After finishing C25K, I ran for 30-45 minutes every morning, plus worked my way up to 10 miles (2 hours) on Saturdays, with Sundays off. I did a 5K and 10k along the way. I only ran 13.1 once about a month before the race. It sucked and my feet were covered in blisters, but I learned. Wear good socks and get new shoes periodically. I ended up running the whole time and finished in 2:35, 7th in my age group. I can check it off the list, but am not interested in doing another. Now I'm shifting focus to running a FAST 5k in December, the training is significantly more fun. Just sprint around the hood. 30 minutes and done.

Oh, and PLEASE get used to running outside well before the race. There are so many variables you need to experience (cold, wind, rain, debris, wet pavement, people around you, etc)

7lenny7

xelmax wrote: »

My questions are:
Is it realistic for a novice to train for a half marathon in around 5 months?
I still have around 30lbs to lose (having gained 20 back over the last year), is it possible to lose weight whilst still training?

I went from 0 to racing a half marathon in 6 months. The first time I ran the full HM distance in training was 4 months after I started so it's possible.
In that time I lost 35 pounds (Starting at 245lbs) so yes that's possible too.
Good luck!

Chieflrg

I never ran more than a mile in my life and ended up running a half marathon on a Saturday and another half the next day after about three months of training at age 44 while dealing with a joint disease that made it hard to walk evrry morning. Anything is possible if you have a good plan and work it.

spiriteagle99

I was able to build up from couch to 13 miles in 6-7 months fairly easily, but ended up not being able to race a half due to a stress fracture I developed a week before the race. In my case, it was too much too soon. But I'm older and evidently have some muscle imbalances that put stress on my pelvis. I have since been able to run both half marathons and marathons, it just took a while to build up my mileage again.

Hal Higdon's plans are good for beginners, and they are free online. I didn't follow him for my halfs, but I did for my marathons.

MeanderingMammal

xelmax wrote: »

Is it realistic for a novice to train for a half marathon in around 5 months?

Achievable, certainly. Sensible, hmm...

You're at significantly increased injury risk, so allow yourself to prioritise avoiding that over participating in the race.

A lot of my running is on the treadmill at the moment but I hope to change this, do you have any tips?
What other exercises would be helpful

Get off the treadmill and run in the real.

I mainly cycle alongside my running, but my priority is marathon and ultra running.

alipsie19

xelmax, how was your Friday?

juliet3455

@xelmax Lots of good advice from MFPeeps that I recognize from different forums.

Yes you could go straight into a HM training program as others have done. Personally I believe the chance of an injury would be higher going from minimal running straight to a HM. Any time I have been injured I could look back at my running/swimming-cross training and see a "Cause and Effect" correlation between events and injury.
I trained for some 10K events and then upped my goal to the HM after experiencing a few 10k events.
One item that has been stated multiple times by different posters is get off the treadmill and get outside as soon as possible. The varied terrain, weather and footing cannot be imitated on a treadmill.

What ever you ultimately decide on get a good plan together - adjust it to fit your work-life situation without destroying the concepts and total weekly distance averages. I did the Hal Higdon Novice and converted it into km's and re-balanced the days to match my swim club schedule and On Call rotation at work. Right now I consider myself to be HM ready at pretty much a moments notice. I might not get a PB time but I will finish and still be able to function the next day.

I am not a fan of 5K events as they are pretty much an all out sprint from the start - I find them to take a bigger toll on my poor old body than 10k's do. To each his/her own.
I commonly do 5k runs on Sunday with our Coffee - BS crew; but they would not qualify as a taxing run.

Not sure if we are a Running club with a Coffee addiction or a Coffee club with a Running addiction.

Get out and have fun.

alipsie19

Xelmex, how's the training coming?