Half Marathon Traning and ???'s

skingszoo

Do you have any recommendations for a training schedule for a Half? This will be my 2nd and is in 3 months so plenty of time to train. My first I did not train at all and that was a very bad decision. Adrenaline carried to mile 9.5 but after that I swore every word there was :grumble: and even cried a couple times :sad: ! I was in so much pain afterwards and STILL have a black toenail:sick: . Anyways I did finish before my goal of 3 hours in 2 hours and 57 minutes At the end my calves were cramping so bad. So questions:

1.) Half Marathon training schedule you like?
2.) What would be a good time to aim for (knowing I did last in 2:57? Is 2 hours 30 minutes too much?
3.) Do you recommend compression sleeves for my calves? (I still have issues with them getting so tight even at 3m runs)

Any other tips let me know please!

sherrie8929

I just signed up for the Nashville half, which is my first marathon. I've only done one 5k in the past. I was told by my runner friends to look into Hal Higdon's training program. I found the app and downloaded it ($9.99 but will be worth it, I think). You set the race date and it sets a date for you to start training and following its program. With the race date 4/28, it set my training start date for 2/6 I think, so until then I'm just getting back in shape. I recently started running again after a very long hiatus due to illness and schedule. I can currently only jog for about a minute without giving up. Obviously, I need to push past that, so I'm hoping the app will help me do that.

gleechick609

I am using the Jeff Galloway Half training for beginner runners. (www.jeffgalloway.com/training/half_marathon.html)
I love his methods and techniques. I dont follow his schedule to a T but I make sure I have 2 runs during the week (I run until I hit 4 miles - then cool down walk), one long run on Saturday or Sunday (usually the nicest day and Galloway's suggested mileage) and the other days I walk or elliptical. My average pace is about 12:40 per mile. I am not fast at all. A casual speed and I listen to my body when I need to take walk breaks.

My goal time is 2:45:00 but if I can finish under 3 hours, I will be one happy girl!

I don't know anything about the compression stuff but I get everything i need from www.roadrunnersports.com - they are the lowest price, free shipping for VIP members (1.99 to join) and they always have coupon codes out there! Were you fitted for correct running shoes? If not, I suggest going to a running company store and being fitted! It may help with your pain.

therealangd

I am using the smartcoach plan from www.runnersworld.com

I think it's awesome. I'll be running my first 1/2 in March. The plan is working wonders on my endurance and my pace. I'm very happy with it and when I'm done this one, I'll be using it again to train for a marathon.

TRACYW2002

I trained through a training team. We had long runs every Sat. and ran at least 3 miles 3 times a week with 2 rest days and 1 cardio day. Hope that makes since. depending how far away the race is. you should at least start with 4 miles for your long run. You also want to run at least a 12 mile run before the race so you know youre ready. Hope this helps some! Good Luck and congrats!

scottb81

You need to develop your aerobic fitness so that you can hold a pace over the distance. The way to do this is through volume.

This is what I did to get ready for a half marathon last week. Run it all at aerobic paces, sometimes a little faster or slower depending on how you feel. Don't worry about the distance, only the time running. Over time, you will run further in the same amount of time.

Su - 90 min
Mo - 60 min
Tu - 90 min
We - 60 min
Th - 2 hr
Fr - rest
Sa - ran with a group anywhere from 6 to 20 miles.

Every third week or so cut back the mileage to recover. Add a second slow run each day if you want to.

If this is too much at first then reduce each day proportionally and over time increase your time running each day to these goals. Once you get to the point you can run these times for a few weeks the half marathon will not be overly difficult.

This is essentially the base building scheme developed by Arthur Lydiad in the 1950's and is proven to work.

CallmeSbo

Whats your current mileage? 3months is not enough time for 2:30 from 2:57. With that said, good luck. Its my dream too, to run a half marathon. Im hoping i will be ready by August. Go to www.Runnersworld.Com for training plans.

erxkeel

bump

sprinkies

http://www.halhigdon.com/training/51131/Half-Marathon-Novice-1-Training-Program

hal higdon novice 1 training program

that's the one i used, and i was a brand spankin new runner, and i did the program in about 16 weeks (i kept running over 10 miles for 4 weeks before my race) and i finished in 2:08 and had no problems doing that. i would highly recommend this program.

ktrame71

Like many people have commented, I used Hal Hidgon's plan. Good Luck!

Topsking2010

I did Hal Higdon half marathon novice training in a 12 week program and ran a 2:23. Pain free and my recovery took less than 24 hours. I highly recommend his program.


Top

i_am_asparagus

Bump.

Barneystinson

Do you have any recommendations for a training schedule for a Half? This will be my 2nd and is in 3 months so plenty of time to train. My first I did not train at all and that was a very bad decision. Adrenaline carried to mile 9.5 but after that I swore every word there was :grumble: and even cried a couple times :sad: ! I was in so much pain afterwards and STILL have a black toenail:sick: . Anyways I did finish before my goal of 3 hours in 2 hours and 57 minutes At the end my calves were cramping so bad. So questions:

1.) Half Marathon training schedule you like?
2.) What would be a good time to aim for (knowing I did last in 2:57? Is 2 hours 30 minutes too much?
3.) Do you recommend compression sleeves for my calves? (I still have issues with them getting so tight even at 3m runs)

Any other tips let me know please!

Compression sleeves are nice, but a better idea is to really focus on loosening calves through stretching work before and after runs. Try getting a "Stick" calf / IT Band massaging device - or a rolling pin - to help loosen the muscles even further.

The training plans offered by Hal Higdon (I use this one) and Jeff Galloway are both good. You want to consistently work at building up your miles and endurance.

missdaisy79

This is really useful - I'm going to keep a note of this for my training for the Birmingham (UK) half.

sjtreely

Whats your current mileage? 3months is not enough time for 2:30 from 2:57. With that said, good luck. Its my dream too, to run a half marathon. Im hoping i will be ready by August. Go to www.Runnersworld.Com for training plans.

Respectfully, I disagree. I did it. I ran a half in Maine the first week in October and my time was right around 2:55. I just did one in FL Saturday and my time was 2:30ish ... I don't remember the exact time, but it was less than 2:31.

Many things should be taken into consideration for your finish time. What's the weather? Is the course hilly? Etc. If all things are pretty much equal with your first half and the one you have planned, I see no reason why you can't reach your goal of 2:30.

I, too, follow Hal Higdon. Here's what you can't do (IMO) if you want to have a "more fun, less pain experience," you can't fudge on your long run. Make sure you get the long runs done. If you can't do it on the day you're supposed to, adjust your days, but for sure ... get them in. Again, IMO, you can fudge a little on your short runs - if it's 4 mile day and somethings not right - you can slide by with a 3 mile run. But I wouldn't make it a habit.

You're entering a running test. The best way to get ready for a test is to prepare in the method you'll be tested ... therefore, run.

jackiemarie

I'll be running my first half in march! I'm not really following anything so I'd like to see what others are doing. I've been running 3-4 miles a day 4 days a week and one long run a week and adding one mile a week to my long run! 2 off / cross training days. I was hoping to finish in 2 hours???

jackiemarie

I am using the smartcoach plan from www.runnersworld.com

I think it's awesome. I'll be running my first 1/2 in March. The plan is working wonders on my endurance and my pace. I'm very happy with it and when I'm done this one, I'll be using it again to train for a marathon.

Me too First half in march.. Not the Quincy one is it?:)

ryno0618

I like the Hal Higdon training plans. They are free on the website .... www.halhigdon.com.

Running world has also got some good stuff so check it out at .... www.runningworld.com

Good luck with your half! With training, you will me much more prepared for this 2nd race and you will enjoy it!!

Mariposa7

bump

bahacca

I started Jeff Galloways plan. I would highly recommend AGAINST the person who wrote about training 6 days a week for an hour or more each day. That is just going to increase your risk of overuse injuries, especially if you are a recreational runner and not used to all of that pounding on your joints and bones.

jturnerx

http://beginners.runnersworld.com/2008/06/how-do-i-calculate-a-realistic-goal-for-my-next-half-marathon.html

brandyk77

1) if you ran 250 your first one, I am guessing there was a good deal of walking. If you can get your fitness up to par and run this one smarter, no 2:30 isn't out of the question
2) maybe I missed it, but what is your running base
3) I like compression sleeves, socks, etc. I have issues with mine as well and they do help
4) In my opinion, the best training method is the one made for you. Do you have access to an actual running club and coach? I have seen the best improvement via this method.

scott091501

Can't go wrong with Galloway or Higdon. Pick a plan and stick to it is really the key.

gottolosethisfat

This is really useful - I'm going to keep a note of this for my training for the Birmingham (UK) half.

Hey I am doing the birmingham half marathon in October jut started running if you need a running buddy let me know

gleechick609

I started Jeff Galloways plan. I would highly recommend AGAINST the person who wrote about training 6 days a week for an hour or more each day. That is just going to increase your risk of overuse injuries, especially if you are a recreational runner and not used to all of that pounding on your joints and bones.

Agreed x's 2.

allie7383

I'm running my second Half next month. The first time around I didn't train as much as I wanted, and the farthest I had run was about 6.5 miles.. I was feel ing ok until the last 2-3 miles.. By then I was so ready to be done. My finish time was 2:27. This time I'm using Hal Higdon and really hoping to get under 2:20.. I agree with what others have said... It's ok to fudge your runs during the week, but def do not miss the long runs, both to improve your physical and mental endurance.. good luck!

JustJennie1

I ran my first half about four years ago (or so) and a friend of mine made my training schedule. In all honesty I find Hal HIgdon's program has a lot more running than what is necessary. The reason I say that is because My program consisted of me running: Monday; Wednesday; Thursday and Sunday and that was plenty of runs and truth be told I was tired of running that many days and it wasn't even that much. Hal's program has you running every single day and as an avid runner I would get tired and discouraged if I was forced to run that often iin my training scheudle. My schedule was: Monday was a pace run, Wednesdays alternated between tempo and speed work; Thursday was my recovery run and Sunday was my long run. It worked out very well. I started out thinking a 9:30 was hard and within a few weeks a 9 minute mile felt like a 10 minute mile. I also did weight training during the weeks too.

As far as the time goes, do what you feel is comfortable. You run your first and race your second. If you think that you can finish in 2:30 then do your training so that you do.

Also, during the half that I ran I did a gu pack before the race and had to do another one about haf way through and it most definitely heaped with the energy. Make sure you carb up the night before and have a good breakfast the day of, just not too close tot he start and water water WATER!

sjtreely

Hal Higdon's Novice Program does not have people running every day.

Three days of running with one cross training day and another day to either cross train or run pretty much make up the cardio. He suggests you stretch and strengthen one day and do strength on another cardio day. Every week has at least one rest day.

Even his Advanced Program has a least one rest day per week.

falsecho

My first 1/2 is Nashville also. Like many others are using, I am doing the Hal Higdon's schedule

Williamj

I'm following the program at http://www.halfmarathons.net/training_tips_schedule_beginner_runners.html.

vmclach

1.) Half Marathon training schedule you like?
Nike plus has some you can follow. but you should be runnning at least at a bare minimum 25 miles a week in my opinion...

2.) What would be a good time to aim for (knowing I did last in 2:57? Is 2 hours 30 minutes too much?
to be honest, i don't know... it seems like you didn't really know what you were doing going into the first one, and that is kinda risky. I've never heard of anyone saying they were crying during a race because they were in so much pain just finishing it. I would really try to be smarter about preparing yourself because injuries can and will happen if you are not prepared....

This would depend on your long run pace or just any running pace. Based on your 3 hour finish time you were running like 13.5 min miles... If that is your normal pace, then go for a closer time like 2:55 or something. If you usually run 6 mines in an hour, then I would aim at about 2 hour 15 min. Just based on the speed you normally run, you should aim for.


3.) Do you recommend compression sleeves for my calves? (I still have issues with them getting so tight even at 3m runs)

If your calfs are getting tight, stop and stretch them. Don't run so fast. or just keep going. If your calfs are sore after, then there is a problem, but if they are only hurting during, that is kinda normal.