Half-Marathon
StephFolz
Posts: 6 Member
Hey! I have just started training for my first half marathon! Anybody have any tips or things I should know? I’m starting early, race is in 8 months
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Replies
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Slow and steady. Both in your runs and in your increasing distance. Not sure if it was endurance or just plain stubbornness that kept me going. Many plans top off your long runs at 10 miles, I liked to go to 13 just to convince myself that I could do it. I left the extra 0.1 for race day. And remember, it being your first, you WILL have a Personal Best
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Here is a simple 10-week training program that I have successfully used several times:
http://www.marathonrookie.com/half-marathon-training.html
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Hey! I have just started training for my first half marathon! Anybody have any tips or things I should know? I’m starting early, race is in 8 months
Get a training plan or 2 to work with to slowly increase your distance. You've got plenty of time to mess around with fueling - for race day and before long runs.
I struggle to lose weight when my long run gets into double figures... the runger is real :laugh:
Good luck!3 -
Since you are still 8 months out, don't worry about starting an official training plan just yet. Right now your focus should be to build a strong aerobic base. This is done by running all of your runs at a slow, comfortable pace and steadily increasing your weekly mileage, slowly so as not to get hurt. A good goal is to increase overall mileage by 8-10% per week, then every three weeks, give yourself a break and cut it back a bit.
When it's time to start a plan, choose one that is well suited to your ability at the time. Hal Higdon's plans are really popular for first timers. I always like to start the plan at least two weeks earlier than I need to in case something happens during the training cycle and I need to skip a week or have an unplanned cut back week. If everything goes according to plan and I finish early, I repeat a week and/or give myself an extra week of taper.
Good luck!8 -
So happy to see someone starting 8 MONTHS in advance instead of 8 weeks or 8 days! I'm not a distance runner, but I know you'll get lots of good advice here.9
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I would suggest looking for a training plan. I've seen plans ranging from 16 weeks to only 8 weeks long. You did not mention how long you have been running or how many miles per week you currently run, but it is great that you are giving yourself plenty of time to prepare. When I decided to run my first half, I did not have much of a running base. I started adding runs to my regular workout routine and slowly built up my distance. Once I was about 12 weeks out from the race, I started following one of Hal Higdon's novice plans. Having the plan was helpful because it added structure to training. I wasn't just running to run, I was running to prepare for a specific distance, and this was a tested method for crossing the finish line. The plan I used only went up to 10 miles for the longest run, and I think that is fairly common for novice training plans. Best of luck!1
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if you are using a plan, stick to it - if the plan says 6 miles, but you feel like doing more - don't - it can lead to injury, if they are built and phased properly2
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Plan some shorter races between now and then. Eight months is a long way away. You need something to focus on now besides just "run more". Shorter races will allow you to train for speed, which will help when it comes time to start HM specific training. Most of your runs should be easy though, as you are building your base mileage. The shorter races will also help you prepare mentally for race day excitement/nerves, etc. If you can, look for someone to train with. The long runs are easier if you have a companion to talk with. Higdon plans are good for beginners. Pete Pfitzinger's are a bit more challenging.4
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Hey! I have just started training for my first half marathon! Anybody have any tips or things I should know? I’m starting early, race is in 8 months
Congrats! Nice goal to work on. I like the free training plans on runkeepers, they have 5k - HM and the HM plans start at 2:30 and under depending on your pace and goal. I prefer strava as my regular training app for running but use the free plans on runkeepers as a guideline. Good luck!0 -
Good luck! You're giving yourself plenty of time, the race will be a breeze come race day!0
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I'm doing one in 8 months too!1
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I just completed my first on Sunday and the best advice I can give in my limited experience is to get on a proven training regimen and stick with it. It might seem unorthodox compared to what your normal running routine is, but trust in it and it will get you across the finish line.
On race day, the biggest mistake I made was to get too taken in by the crowd and the thousands of other runners (Chicago Half). I started out WAY too fast and I am damn lucky this did not derail me entirely. Remember to run YOUR race, and stick to the game plan. If you run how you trained you will be in good shape and hopefully not make the same mistakes I did.5 -
Here's some really specific advice from experience:
#1 replace your shoes regularly. Increasing distance can lead to PF for a lot of people. Use your older pair for slop shoes on rainy days
#2 keep your toe nails trimmed, any irregular jagged edges will cause nasty blisters at longer distances
#3 do a few 10ks between now and then
Oh, and have fun. My longest usual training was 10 miles. I had only run 13 one time a few weeks prior to my race. I retired from half marathons immediately after!3 -
I’m at about 3 miles now, that’s my base. I do that in about 30 minutes. I’ve done some 5k’s but that’s about it. I’m not in it to win, I just want to cross the finish line.MeanderingMammal wrote: »
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There is literally hundreds of training programs out there and giving yourself 8 months is a great decision. Good luck
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I’m at about 3 miles now, that’s my base. I do that in about 30 minutes. I’ve done some 5k’s but that’s about it. I’m not in it to win, I just want to cross the finish line.MeanderingMammal wrote: »
You are wise to give yourself 8 months. I had 3 from the time I finished my 2nd 10K before I got serious about getting ready. You should be in great shape. By race day your primary concern will probably be perfecting your celebratory fist pumps for the finish line pics. These very threads are going to be your best resource for information. You are going to have lots of questions between now and then and there are thankfully lots of folks here with a ton of experience with road races who can offer you some great advice. If you have a specialty running store local to you that is decent, those folks can also become another good source of information.
Best of luck.1 -
I recommend reading Slow Burn by Stu Mittleman. It's great for starting out!0
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I’m at about 3 miles now, that’s my base. I do that in about 30 minutes. I’ve done some 5k’s but that’s about it. I’m not in it to win, I just want to cross the finish line.MeanderingMammal wrote: »
Personally I'd recommend identifying where you'll start your HM plan, normally about 16 weeks and aim to be running c20-25 miles per week, ready to start the plan. That's only four 10K sessions per week so easily achievable in about six weeks. I'd recommend a couple of 10Ks in the interim as well, to get a handle on the experience and pacing issues highlighted above.
The HM is a nice distance, long enough to be worth it but not life consuming to train for.4 -
Two pieces of advice:
1. Sign up for a few local 5k/10k races along the way so that you have mini-milestones - can seem monotonous training for a payoff months away.
2. STRETCH STRETCH STRETCH. Spend a few minutes stretching your legs when you are done with a run. Seems small but its the easiest thing to blow off and the easiest way to have problems creep up.2 -
I’m at about 3 miles now, that’s my base. I do that in about 30 minutes. I’ve done some 5k’s but that’s about it. I’m not in it to win, I just want to cross the finish line.MeanderingMammal wrote: »
Since you have plenty of time, definitely build up your aerobic base. I'd personally build to a point where your weekly long run is an easy 10K before starting to train in earnest for the half. This probably isn't critical since there are novice training plans that start with a long run of 4 miles, but if you get to the point where you're comfortable with 6.2 miles, it's relatively easy to add a mile at a time such that 13 isn't really that much of a stretch.
I would definitely schedule some races in the interim but would probably focus on 10K. 5K is a little too short to really teach you how to control your pacing (since everyone tends to go as hard as they can from start to finish). 10K is a reasonable length but is long enough to get you comfortable with controlling your pace at different points of the race and fatigue levels.3 -
I followed John Stantons guide to half marathon training. It was good but I wish I would have put in more time. I think his schedule was 3months long. Good luck on training.1
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Go to a running store and get fitted for shoes if you haven’t already. Over 8 months of HM training you will probably go through a pair of shoes and be ready for a new pair.
Don’t increase mileage too fast. You have plenty of time. Work on building up your base mileage first; many plans assume you are running 3-4 miles, 3-4 times per week.
Get a foam roller and use it regularly. I try to foam roll every day. I have an old running injury and foam rolling helps keep me from re-injuring it.3 -
I’m at about 3 miles now, that’s my base. I do that in about 30 minutes. I’ve done some 5k’s but that’s about it. I’m not in it to win, I just want to cross the finish line.MeanderingMammal wrote: »
Let's see. 8 months from able to do a 5K to doing a half marathon. The half marathon training program will take 12 to 16 weeks, depending on what program you use. It will want you to be running 12 to 15 miles per week regularly before you start the program, if not more.
My best guess: Target doing a 5K in 2 months or so. Then see if you can work up to a 15K or 10 mile race in another 3 month. That leaves you 3 months to train for the half, and the experience of building your aerobic base and running a couple of races that are long enough to give you an idea of what it means to pace yourself.
With less time, you could target a 15K about a month before the half, and work it into your training; but with all the time you have, you can afford to build your capacity more gradually. That will reduce the chance of injury. Just remember that the goal is to finish, and don't get sidetracked by visions of finishing the first one fast.1 -
I'm signed up for a half in April. I'm working on increasing my base before I start in fully with a half marathon training plan. You've definitely given yourself plenty of time to increase your distances slowly. I'll be rooting for you!0
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Has anyone mentioned running slow?
Seriously, just run slow and steady until you get a good aerobic base. The rule of thumb is you should be able to have a conversation or sing a song without any trouble if you're running the right pace.
If you find yourself with a strong enough base to run 10 miles or so when it's time to start a training plan you can then incorporate some speed workouts if you want to. Just be careful, speed kills. Well, for runners it usually just injures, but you get the point.
Practice hydration and nutrition on your long runs when you start on a training plan. Most races have aid stations with water and snacks every two miles so on my long runs I drink every two miles. I carry my own fuel, even during the race, because I don't want to risk whatever it is they're giving away during the race causing me stomach problems, and I practice taking my Gu approximately every four miles about a quarter mile prior to the next aid station. Most in-race nutrition you'll want to wash down with water so I start taking it in a bit before the next water station. The nutrition isn't as much of an issue for a half marathon, but it's still something to consider.
Oh, and if you haven't tried drinking from a Dixie cup while running you're in for a rude awakening come race day! lol. Either bite the bullet and look like an idiot out there practicing drinking from a cup while training, or just walk during the race while you drink.
And most importantly, have FUN! Going across the line, start and finish, is a pretty cool rush.
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did you have anyone particular in mind? lol.So happy to see someone starting 8 MONTHS in advance instead of 8 weeks or 8 days! I'm not a distance runner, but I know you'll get lots of good advice here.
OP the only problem I see with a hm so far in the future is that its easy to blow off those training runs and before you know it there's only a couple weeks to prepare. I'd almost look for something sooner in the 4-5 month range.
I have a hm in 2 weeks that I've tried training for since July but life has thrown me a couple curve balls since I started my hm training. This is the first race I've ever done that I know I'll finish so now I'm actually worried about pacing so thats a whole new set of problems.1 -
lsutton484 wrote: »
did you have anyone particular in mind? lol.So happy to see someone starting 8 MONTHS in advance instead of 8 weeks or 8 days! I'm not a distance runner, but I know you'll get lots of good advice here.
OP the only problem I see with a hm so far in the future is that its easy to blow off those training runs and before you know it there's only a couple weeks to prepare. I'd almost look for something sooner in the 4-5 month range.
I have a hm in 2 weeks that I've tried training for since July but life has thrown me a couple curve balls since I started my hm training. This is the first race I've ever done that I know I'll finish so now I'm actually worried about pacing so thats a whole new set of problems.
Or, OP just works on her base mileage for a couple of months and then starts a training plan... it doesn't always have to be a massive drama to do a race...4 -
If you are currently running 10 mpw, I'd make a goal to get up to at least 25 mpw before starting race specific training since you have so much time. 35 would be better, but I'm not sure you have time. If you are currently running 3 days a week, add a day, which will make it easier. In a couple of months, add another day. Start by splitting your current mileage among 4 days. i.e. 2, 3, 2, 3. Then add 1/2 mile to two of your runs. The following week, add another mile or so. Don't increase too quickly.1
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