first time half marathon training.

DangerJim71

I have been looking online at various half marathon training programs and now I feel dizzy. There are so many programs and while most are pretty similar I was hoping to get some advice from someone with experience; preferably a similar experience. A little background on me might be helpful. I am 41, quit smoking 4 months ago after 25 years, have gone from 265 to 205 in 5 months, had stress fractures in both my tibia in late May from couch to 5k but was cleared a month ago to resume running, and I have been training very hard for the last 3 months to get back into shape.

I am considering running a half marathon on Oct 27th which gives me about 8 weeks to train. I am not really interested in hearing that I should take my time and ease into it. I plan to devise a suitable training schedule and at some point in the next week if my body or my brain tells me not to do it I will probably ignore it until it begins to absolutely insist that I stop/slow down.

I am including my last months training schedule so you have an idea of my fitness level. About 95% of my Run/Walk miles for the last two weeks have been running. The last two weeks I have been running 5 miles on most mornings and have no problem maintaining 12 minute miles and feel I could do it all day. I have done the 5 miles in as few as 50 minutes but this was a bit more taxing. My bike rides are typically 15 mph averages and this is using a Mt. Bike on the road which is a bit more of a workout than riding a more efficient road bike.

Mon, Jul 16, 12 Run/Walk 3 Bike 6
Tue, Jul 17, 12 Run/Walk 4.5 Bike
Wed, Jul 18, 12 Run/Walk 6.5 Bike 5
Thu, Jul 19, 12 Run/Walk 6 Bike 9
Fri, Jul 20, 12 Run/Walk 6.5 Bike
Sat, Jul 21, 12 Run/Walk 3 Bike 20
Sun, Jul 22, 12 Run/Walk 6 Bike 20
Mon, Jul 23, 12 Run/Walk 3.5 Bike 10
Tue, Jul 24, 12 Run/Walk 5 Bike 10
Wed, Jul 25, 12 Run/Walk 3.5 Bike 15
Thu, Jul 26, 12 Run/Walk 5 Bike
Fri, Jul 27, 12 Run/Walk 3 Bike 5
Sat, Jul 28, 12 Run/Walk 3 Bike 20
Sun, Jul 29, 12 Run/Walk 6 Bike 15
Mon, Jul 30, 12 Run/Walk 6 Bike 0
Tue, Jul 31, 12 Run/Walk 5 Bike 15
Wed, Aug 1, 12 Run/Walk 5 Bike 15
Thu, Aug 2, 12 Run/Walk 10.5 Bike 0
Fri, Aug 3, 12 Run/Walk 0 Bike 15
Sat, Aug 4, 12 Run/Walk 6.25 Bike 25
Sun, Aug 5, 12 Run/Walk 6 Bike 10
Mon, Aug 6, 12 Run/Walk Bike
Tue, Aug 7, 12 Run/Walk 5.4 Bike 16.4
Wed, Aug 8, 12 Run/Walk 5.4 Bike
Thu, Aug 9, 12 Run/Walk 6.5 Bike 20
Fri, Aug 10, 12 Run/Walk 5.4 Bike 20
Sat, Aug 11, 12 Run/Walk 5.4 Bike 20
Sun, Aug 12, 12 Run/Walk 5.4 Bike 16.2
Mon, Aug 13, 12 Run/Walk 5.4 Bike
Tue, Aug 14, 12 Run/Walk 5.4 Bike 20
Wed, Aug 15, 12 Run/Walk 5.4 Bike 16
Thu, Aug 16, 12 Run/Walk 5.4 Bike
Fri, Aug 17, 12 Run/Walk 5.4 Bike 20
Sat, Aug 18, 12 Run/Walk 6 Bike 10.5
Sun, Aug 19, 12 Run/Walk 3.5 Bike
Mon, Aug 20, 12 Run/Walk 5.4 Bike 20
Tue, Aug 21, 12 Run/Walk 5.4 Bike 20
Wed, Aug 22, 12 Run/Walk 7.8 Bike 17.2
Thu, Aug 23, 12 Run/Walk 5.4 Bike
Fri, Aug 24, 12 Run/Walk 3.8 Bike 16.2
Sat, Aug 25, 12 Run/Walk 5.4 Bike
Sun, Aug 26, 12 Run/Walk Bike 27
Mon, Aug 27, 12 Run/Walk 5.4 Bike 21.6
Tue, Aug 28, 12 Run/Walk 5.4 Bike

I should also add that swim training starts in September, as I plan to do a triathlon next summer.

dawlschic007

I've been using this half marathon training schedule and really liked it. http://www.marathonrookie.com/half-marathon-training.html
Since you only have 8 weeks left and can run 5 miles consistently, I would just start with week 3.

Also, I'd recommend sticking to the 4 times a week instead of every day to avoid injuries. You want to be able to compete and not over train yourself. The most important part is just finishing. You can always work on your timing the next time around.

Good luck with your training!

arc918

That plan is making my head spin!

I vote for Hal Higdon Int 1 plan

http://halhigdon.com/training/51130/Half-Marathon-Training-Guide

ahemming1

Look Up Jeff Galloway's website and follow his beginner training schedule. He promotes run/walk. I have been following it and my 1/2 marathon is September 29. You've got another month more than that to train. He has you running 3 times a week with a long run every other weekend. If you take a look at it, I think you would be able to do it.

I ran my first marathon last year. I had trained all summer and ended up with an injured soleus 8 weeks out. I pushed it for the next two, which was no good. So, I took the next 5 off and ran 2 small runs the week before the 1/2. I was able to run/walk the 1/2 and didn't do too bad for my first time out. I agree with dawlschic - you just want to finish the 1st time. I'm 46, by the way and it's one of the best things I've ever done!

Good Luck!

andriabentley

Another vote for Hal Higdon -- I've had really great luck with his half marathon plans (and really terrible luck with some others). I'd go for Novice 2 though, since it's easier to follow if you haven't done a training program like this before (no intervals) and since you will be pushing it a teensy bit starting at week 5. It's totally doable though, especially with your base. Just remember to keep the long runs really, really slow. Good luck!

http://halhigdon.com/training/51312/Half-Marathon-Novice-2-Training-Program

arc918

Another vote for Hal Higdon -- I've had really great luck with his half marathon plans (and really terrible luck with some others). I'd go for Novice 2 though, since it's easier to follow if you haven't done a training program like this before (no intervals) and since you will be pushing it a teensy bit starting at week 5. It's totally doable though, especially with your base. Just remember to keep the long runs really, really slow. Good luck!

http://halhigdon.com/training/51312/Half-Marathon-Novice-2-Training-Program

agree on novice 2 - I think it is the marathon plan where I like Int 1

DangerJim71

I appreciate all of the input. I looked at a lot of different plans and the Hal Higdon Novice 2 looks like a good program that I believe I can jump in at week 4 this week and have it fit into my Oct 27 goal.

For anyone who has used this plan as a novice, have you paid much attention to your pace on the "Race Pace" running days. I am really just worried about learning to maintain a consistent pace. Pretty sure my "race pace" will be 11 minute miles that I am comfortable in maintaining from start to finish.

wolfchild59

I'm about to run my second half marathon using one of Hal Higdon's plans. I used one of his 10-K plans for my 7-K and 10-K last year and was so happy with my results on them that I knew that's where I was going for my half training. I love how he lays them out and also that he specifically talks about making personalized tweaks if needed, as long as you stay on track for the training.

I can't remember if I used a Novice or Intermediate as a base, but here's the plan I follow for training;

Sunday - long run, increase by a mile each week. Maxed out at 14, just did a taper of 11 this week.
Monday - strength
Tuesday - mid-length run, usually just under half the length of the long run
Wednesday - every other week alternates between speed training and hill training
Thursday - strength and three mile run
Friday - rest
Saturday - cross cardio, any cardio but running

I ran my first half in a 9:32 per mile pace in hilly San Francisco without a single walk break. So I'm very happy with the plan.