need half marathon training help

Amy_B

I posted this earlier, but you can't edit your subject. I hope to get some responses this time.

I completed my first half on 6/4/11. I did Hal Higdon's Novice plan. Here are some things I didn't like that I would like to do differently this time around...

I would like to have my long run be 12+ miles instead of 10. The last 3 miles in my last race were difficult. I feel that getting closer to 13.1 miles for training would help.

I would like some strength days built in. I know Hal's did have those, but other programs I have seen have none. I am mostly trying to concentrate on firming up now along with adding in my running and other cardio.

Because I do almost all of my training outside (not on a track), I am unsure of how to best do speed work. I need help figuring out the best way to do this without a treadmill or a track.

So, what programs do you think will fit this? Any tried-and-true ones you've used? If it matters, I average a 10minute mile and wouldn't mind being a bit faster.

bunchesonothing

I would invest in a Garmin or some other GPS watch, if you'd like to watch your pace, and do speedwork without utilizing a track or treadmill. Honestly though, the track is probably easiest.

You don't need a completely new program. You can modify Hal's to do all of these things.

bunchesonothing

Hal's program works well, but nothing works well for everyone. If you tweak Hal's, maybe by adding a week or two to get your run up to 12, you can do that.

These races are not easy, no matter if you've trained to 10 or 12 though. Keep in mind, most marathon trainings get you to 20 miles instead of 26. These are often, more mental leaps than physical.

meggonkgonk

Hi-

I am by no means an accomplished or seasoned runner- I ran my first and only race just a couple weeks ago, - a 10K- but I feel like I probably have come from a similar training standpoint. I base my training off of HH novice HM schedule and I run outside not on a track or treadmill.

One option you can do for speed work is called Fartlek- it's where you run at varying speeds for varying amounts of time. I think the translation is literally "speed play". If you search the word though you will come up with many ideas.

If you run anywhere you can track distance (I run on .5ish mile blocks) you can run repeats of about 400 or 800 meters (about .25 and .5 mi respectively). Also, tempo runs I ahve found have greatly improved my speed- they are about 2 miles and start slow and get progressively faster each .25 mi until I am running about as fast as I can stand and then slow back down (I usually start about 5.5mph, then 6, then 6.7, then 7, 7.5, and then I try to ease back down with as much control as I can). Yuo can use runkeeper.com also to help you plot out your runs so you can set landmarks for your distance cues.

Instead of sticking straight to a plan I've taken to just kind of borrowing workouts I like and kind of making a mishmash of my own. So I have long runs, 2 mid-mileage speed workouts, 1 mid-mileage easy jog, and tempos for my running workout options, and 2 strength workouts, a yoga and pilates work out for my non-running. Obviously this is more workouts than days of the week, so I just pick 6 (usually 3 running days, 2 strength/stretch days, 1 combo day and a rest day) at the beginning of the week slot them in as best I can aroudn the plans I have for that week (early meeting thursday? Good day for a rest day. Etc)

gatorgirl7

congratulations on your half i ran my first half almost two years ago and have run 3 others since then. i'm a bit familiar w/ hal higdon's plan, but don't know it too well. for my first half, i trained w/ a running group, and then the rest i trained on my own.

we used hal higdon's plan for the first half. and the rest, we made up as we went along. my friends and i planned it out to increase a half mile each week (i got injured during my first half by building a mile each week)--and that seemed to work well. my friends and i would run mon/wed/fri usually 3-4 miles and run a long run on saturday. then sunday, we'd do 5:1 intervals (run 5 min, walk 1 min) and do a eaaaaaasy run. we just wanted to get the lactic acid out. speed work, from what i've heard from all of my coaches should only be done once a wk. we used to do it (when i trained for my first half) on tuesdays--and would run from a trashcan to a statue--which i think was about a quarter mile but could be remembering it wrong. do you gave a garmin for tracking your distance? there is a tool on there you can set for intervals and use those for speed. you can also do them on the treadmill in 30 second spirts (sp?).

my first half, we ran 14 miles to prep for it...and then the others we did about 12 or so. i agree, i like to ahve run almost all the distance before doing them...plus, if you can run the course before hand (like we did for our first) it really helps. the first half i did, the last 3 miles were straight in the sun (i live in florida), no shade, and there was no water. i was so glad that we had run it so i knew how to prep myself--and also knew that it was only going to be 3 measly miles before i was done ;-)

good luck w/ your training!!

therealangd

I also think you should invest in a GPS watch. They really work well for speed and tempo work.

I've been using Runners World smart coach program. This is my first run through, so I'm not sure what the end result will be, but my longest long run will be 12 miles. That's a little better.

lovejoydavid

I would invest in a Garmin or some other GPS watch, if you'd like to watch your pace, and do speedwork without utilizing a track or treadmill. Honestly though, the track is probably easiest.

You don't need a completely new program. You can modify Hal's to do all of these things.

I agree about the watch. I actually use a GPS watch/HRM to track effort and to time laps and intervals, and use endomondo on my iPhone to track the entire work out. I am currently using a training program from a 2004 edition of runners world magazine (ancient history, I know, but so are my prime running years!) I just use the watch and figure out a loop on a nearby trail or relatively flat, contiguous series of sidewalks. My program does not have crosstraining built into it, but I don't care, I do two-a-days with biking and lifting built in around 12 hours after my run. I just don't do legs lifts in the middle of a training cycle (nor do I recommend you do, do it in the off season and come back stronger the next year).

My current program uses a max long run of about 15 miles. Honestly, just google half training, and see what pops up on runners world or something similar. You can message me if you would like to steal the peri-exercise fueling tips my sports dietician gave me?