1/2 Marathon Training

QuestForFitness

I hear so many different people recommending the same 3 programs ( c25k, galloway, hidgon)....but what is REALLY the best way to train for a half?

Currently I'm doing my own run/walk intervals based on what feels appropriate for me. I'd like to follow a specific plan, but a) most are 12-14 weeks and I want much longer than that and b) most of the ones i've seen i'd want to skip to week 4 or 5 when I begin. Is that allowed? I'm doing run 3/ walk 3 now, for 30-35 minutes. Next week will bump to run 4/walk for 35-40 minutes, then the next will be run 5/walk 2 for 35- 40 min.....

Now week 4 is where I get a little off regular plans (I'll be running 5 min/ walking 1 min for 40 minutes then running 3/walking 2 for 15 min). Comfortably I run about 5 minutes/ walk 3 minutes about 35 minutes at a time right now, but I figured that was moving too fast and didnt want to stress myself which is why i dropped it to 3 and 3.

Any suggestions???

rowbseat13

Here are the ones I've found that I plan on starting in September (when the weather cools down... It's been over 100 here for weeks, and I can't handle more than 2-3 miles a day right now, even in the early morning/late evening heat.)


http://www.marathonrookie.com/half-marathon-training.html

and/or

http://www.shape.com/fitness/sports/running/your-step-by-step-half-marathon-training-schedule-you-can-do-it?page=3

I'm a little worried about the fact that neither builds you up to much over 10 miles, but expects you to run 13.1 the day of the 1/2 marathon... but every one I've found is that way.

QuestForFitness

Exactly. I've had the same problem. I found ONE that built me up to 12 miles two weeks before the race. I feel like if I want to run 13.1 miles, I need to have run at least 14 miles once in my life.

Thanks for the sites, I'll go check those out!

arc918

Exactly. I've had the same problem. I found ONE that built me up to 12 miles two weeks before the race. I feel like if I want to run 13.1 miles, I need to have run at least 14 miles once in my life.

Thanks for the sites, I'll go check those out!

Training plans are guidelines, not gospel!

If you want to run 5 miles one day instead of 7 then so be it. If you want your long run to top out at 14 or 15, then tweak your mileage accordingly. The training plans don't know if you had a rough night or are feeling great.

Personally, I send newbies to Higdon.

http://www.halhigdon.com/halfmarathon/inter.htm

Pitterpatter

here is my training program for a half in December

Date Monday Tuesday Wednesday Thursday Friday Saturday Sunday
9/26-10/2 3 miles off 3 miles 3 miles off 5 miles off
10/3-10/9 3 miles off 3 miles 3 miles off 6 miles off
10/10-10/16 3 miles off 4 miles 3 miles off 7 miles off
10/17-10/23 3 miles off 4 miles 3 miles off 8 miles off
10/24-10/30 3 miles off 5 miles 3 miles off 9 miles off
10/31-11/6 3 miles off 6 miles 3 miles off 10 miles off
11/7-11/13 3 miles off 7 miles 3 miles off 6 miles off
11/14-11/20 3 miles off 7 miles 3 miles off 11 miles off
11/21-11/27 3 miles off 7 miles 3 miles off 12 miles off
11/28-12/4 3 miles off 5 miles 3 miles off 8 miles off
12/5-12/11 3 miles off 3 miles 2 miles off 2 mile walk Race Day!

slim_photographer

Tricky question. I have the same problem but I think I've answered my own question by following the principles of training for any event. I can quickly think of always 'listen' to your body. Don't overtrain.Build up to your race distance slowly. Do one long run a week. Do one all-out (even if quick) workout. Go as fast as you can for as long as you can. Before the race you should be able to run close to the race distance. Stretch. Eat enough carbs.

If you insist in being able to run the distance you could train for a marathon and stop the training half way.

lp0007

I swear by Hal Higdon's half and full marathon plans. I have completed so many half's I can't actually remember how many! I have completed two marathons using Hal Higdon's Senior Marathon plan (only running 3 times a week).
Hal Higdon Rocks!!!

gingerfoxxx

I am doing a modified hal higdon. I switched some things around to accommodate excessive heat and excessive bachelorette parties this summer. i also am planning on doing a 14 mile run a couple weeks before the race. Physically i know i will be fine, but mentally i need to have that confidence. I think all the programs are meant to guide you, but are open to interpretation

bunchesonothing

Exactly. I've had the same problem. I found ONE that built me up to 12 miles two weeks before the race. I feel like if I want to run 13.1 miles, I need to have run at least 14 miles once in my life.

Thanks for the sites, I'll go check those out!

Training plans are guidelines, not gospel!

If you want to run 5 miles one day instead of 7 then so be it. If you want your long run to top out at 14 or 15, then tweak your mileage accordingly. The training plans don't know if you had a rough night or are feeling great.

Personally, I send newbies to Higdon.

http://www.halhigdon.com/halfmarathon/inter.htm

Agreed. IMO, there is no "best way." There is a best way for you though.

fteale

I think the best way varies from person to person. Some people benefit from more training, some from less. I can't put in 4-5 sessions a week as I don't have that much child free time to run. I am on 2 or 3 a week at the moment, but I try to make the runs I get to do count with at least one interval training/sprints session a week and one longer run. I could do better, but I just don't have the time at the moment.

fteale

PS My husband thinks I should get a personal trainer or join a running club to find the best program for me personally, but as I said, I just don't have the time at the moment with the children at home.

jjgirl76

I'm a little worried about the fact that neither builds you up to much over 10 miles, but expects you to run 13.1 the day of the 1/2 marathon... but every one I've found is that way.

You will be surprised how far adrenaline can take you on race day. I have found the best preparation is being about to do 11 miles at least twice before race day. Then take the week of race day off so that your glycogen stores can rebuild in you muscles for race day.

Building up your long runs trains your body to store glycogen more efficiently. Not to sound obvious, but distance running is much different in preparation than 10K's or lower. Less "carb loading" and more protein and complex carbs (green veggies, etc.). Most hint I have read talk about making sure you get in that weekly long run. Tempo or speed building is all well in good for improving a PR (personal record), but if you want to finish the race without the wall... work on the long run, build your endurance.

In 1/2 marathon training I found adding one mile per week to be ideal. When I went into marathon training I would still do a weekly long run. Every other would be 10 miles, and every other would add 2 miles, until I hit 18 miles, then I only added a mile every other week. My short runs during the week never went over 4 miles. Make sure you have allowed plenty of training time.

Good luck!!!

jah1165

I have ran 2 marathons a couple of years ago and trying to get back into running again for another 1/2 but pitter patter sounds like the best path to take that is what I am doing to get back into shape for my 1/2 Good Luck

rjs3455

Bump

RTricia

do you ever see the runners with the black velcro bands wrapped directly under the knee? I wonder if they are to absorb shock to the knee from constant running? Might you know what those are?