Advice for first time 1/2 Marathon trainee

mair123

Hi! This has been a year of great progress for me. With the help of MFP and the C25K/10K program- I went from being inactive and obese to losing 60 lbs and jogging 6 miles every other day. I know how important it is to constantly challenge yourself and to not get complacent- so my next goal is to run a 1/2 marathon in May. I'd love to hear your advice and tips. I have printed out Hal Higdon's Novice 2 plan but it scares me that it is only 12 weeks long. I was thinking of doubling each week just to make sure that I will be ready. Thanks and wish me luck!!!

HMVOL7409

I think the Novice 1 would be a better fit for you as a new runner and your first 1/2. I followed his plan with some tweaking for my 1/2 last year. 12 weeks is plenty but you can add in 4 weeks for life occurrences, I don't think you need to double each week. Are you currently running close to 3 times a week now or what's your weekly base?

I like his plan with the exception of not having a good taper. I believe he has you do 11 miles the week before a race and I have had other runners agree in that's too much too close but its different for everyone. I did my last long run 2 weeks out. Also REST is key and don't overtrain. Don't skimp on rest days. Long runs are to be slow and steady, not your normal pace so don't try to set any time records then; you'll get hurt this way. Know your race route. If it has hills or elevations make sure you incorporate hill training in your runs.

13.1 miles is honestly a fun distance and I loved it and am doing it a few times this year. Good luck and find the 1/2 Marathon group on here.

scottb81

12 weeks is enough for the program. Instead of doubling the program you should simply continue working on building your aerobic base until 12 weeks out. Since you are already running 6 miles 3 days a week there are a couple of things you could do that would help. If you are already comfortable at the current mileage you could add another short running day (around 3 miles) each week. Although that would mean that you have to run 2 days in a row, a 4th day will give you a big payoff. Another thing you can do is start extending one of the weekly runs into a long run every other week. Add one mile every other week until you start the program or until you get to 15 miles, whichever comes first.

Whatever you do, if you start feeling an injury coming on back off on the mileage until you feel better. Also, at this stage your runs should all be easy for maximum benefit. If you are using a HRM that is around 70 to 80% max heartrate. It is also ok to run easier than that if you need to. Over time, the pace at that HR will increase.

Good luck with the race.

Fred4point0

I agree with HMVOL7409 and scottb81. I would also included some reading about marathon and half-marathon training. I recommend Runner's World Magazine, The Runner's World Big Book of Marathon and Half-Marathon Training, and Runner's World Guide to Road Racing. These books with help you with nutrition, proper training, and injury prevention. Good luck with your running.

mair123

Hi!
HMVOL7409- I try and jog 6 miles every other day. Sometimes, I might have time constraints and do less, but never under 3 miles. For the month of December my weekly base has been 18 miles. I thought the Novice 1 wouldn't prepare me enough or keep me at my current level. I am looking at NP2 and did not realize about the taper- although in the week of the race he only has you run 7 miles.

Scottb81- I really like your suggestions on how to rev up my current practices until real training begins. I should have added that I am quite slow. At times, I get into my own head and beat myself up about it- but 1. I have been injury free since I started in February and I am 3 minutes down from my time started with C25K. That is why I like the 6 mile distance- it is long enough for me to feel accomplished, get a good calorie burn and it keeps me focused on a steady pace. I keep telling myself it doesn't matter how slow I go, miles are still miles. I don't have a fancy hrm- just try to keep my breathing in check and track my distances/speeds through MapMyRun. Would you suggest adding the 4th day AND the long run?
Sun-6 miles
Mon-3 miles
Tues-off
Wed-6 miles
Thurs-off
Friday-7 miles

Thanks again!

scottb81

. Would you suggest adding the 4th day AND the long run?
Sun-6 miles
Mon-3 miles
Tues-off
Wed-6 miles
Thurs-off
Friday-7 miles

Thanks again!

I would suggest adding both but maybe add the 4th day now and wait about 3 weeks before starting to extend one of the other runs. When adding the long run do it every other week. On the in between weeks drop back to 6. Also, speed isn't really important when building an aerobic base. However, speed should be slowly increasing without having to increase overall effort. Adding a 4th day and a longer run should speed up that process. If you are not incrementally (it is a slow process) getting faster as the weeks pass then that points to a problem somewhere in the training.

Also, rather than extending the long run to 15 miles it would probably be a better idea to try and extend it up to around 2 to 2 1/2 hours regardless of the distance. That is long enough to get the full desired training effect without being so long that it drastically increases recovery time or injury risk. So starting with 7 miles the first time add a mile everytime you do one. Once you get to 2 to 2 1/2 hous that's long enough. As your fitness increases your speed will increase and the distance run in that time will also increase.

mair123

Also, speed isn't really important when building an aerobic base. However, speed should be slowly increasing without having to increase overall effort. Adding a 4th day and a longer run should speed up that process. If you are not incrementally (it is a slow process) getting faster as the weeks pass then that points to a problem somewhere in the training.

Once you get to 2 to 2 1/2 hous that's long enough. As your fitness increases your speed will increase and the distance run in that time will also increase.

Thank you for taking the time to provide feedback- I really appreciate it! I am looking at my pacing chart from MapMyRun. For the month of December, my slowest run was at 12:51 and my fastest was 11:26. I am all over the place and it doesn't seem to be a pattern. I'd say my average is in the 12:20's. When I started C25K, I was doing about a 15 minute mile- so there definitely has been progress. I get into my own head a lot, going back and forth about wanting to amp up my speed vs appreciating the sheer joy of running. Making the decision to train for a 1/2 puts this more into focus though.

I am debating between the Brooklyn 1/2 Marathon and the NJ 1/2 Marathon. The NJ 1/2 gives me 15 minutes more to finish. I'd love to finish around 2:30-2:45

Maryt1961

See if one has more hills than the other...sorry, but those are like my nemesis!

70davis

Bump

70davis

Bump

AEFidgets

I'm slow as hell (16m/m) but I love 1/2s!! I can't give you advice on training but I will tell you to pick a run that sounds like a blast and make the most of it!! My mother and I do the Disney ones at least once a year, sure it's a trip but that's half the fun. Or do a local one with a theme.

kbrichar

Congrats on the weight loss and the continued goal setting. I am attempting to run my first 1/2 in March. I tried 2years ago to do a 1/2 and increased my mileage to quickly. I ended up in a walking boot for 3 months with severe shin splints. Do not do too much distance too quick. Good luck ;-) LA

aswearingen22

I ran my first half in April 2011 using some random plan, but then used a combo of the Hal Higdon Novice 1 and 2 plans to prepare for spring 2012 halfs (I ran 3 in 7 weeks) and I loved his plans! I was restarting with a base pretty close to 0, so it was fine for me. I definitely think you could do the Novice 2 no problem. I actually used the weekly runs from Novice 1 (as it was higher mileage than the Novice 2) with the long run from Novice 2 (as I wanted to train to 12mi, not just to 10mi). I think you are a good judge of your current fitness and you'll know if you're ready. I'm starting a plan in a few weeks to train for the 4 halfs I'm signed up this spring and it starts with 23 miles per week on week 1 which is perfect for where I am now.

As far as speed, that will come the more you run. The more miles you have run, the faster you'll get. I notice it as I can run at a faster pace with my heart rate at the same place (I feel best on long runs if I can keep mine in the high 140's to low 150's). I just picked my mileage back up a month ago and I was hitting almost 11 min miles, and now I'm down to a comfortable 10:30. I wouldn't do any speed work for your first half marathon, your goal should be to finish it. Sometimes a plan will recommend a smaller distance race prior to the actual race to gauge where your pace is so you know how to pace yourself for the actual race. It looks like Hal's plans do as well.

I also HIGHLY recommend picking a race that has pace groups and run with them!! It makes the race so fun to have a group you run with the entire time, you learn great race tips from them (decrease pace uphill, make up ground downhill, they'll have you run a negative split, how to fuel, etc). I didn't run with a pace group for my very first half and that was a big mistake, I boinked big time and ended up walking a lot, I started off way too fast. For the three halfs last spring, I ran with pace groups each time and on the first one, I PR'd by 15 mins! I was dying the last few miles and the pacers seriously wouldn't let me fall behind. It was huge having their support.

Also, treat your long runs like practice races. Fuel how you expect to fuel during the race. Experiment on what to eat and how long before you run. Incorporate hills in your run if your race course will be hilly. Don't do all your runs on the treadmill, try to at least get the long runs done outside.

Hope all that helps! Good luck!

mair123

Congrats on the weight loss and the continued goal setting. I am attempting to run my first 1/2 in March. I tried 2years ago to do a 1/2 and increased my mileage to quickly. I ended up in a walking boot for 3 months with severe shin splints. Do not do too much distance too quick. Good luck ;-) LA

That must have been so frustrating for you! I wish you all the best in for your race in March. Thanks for the feedback

mair123

@Aswearingen22- congratulations!!! 3 1/2's in 7 weeks is amazing! Thank you for all of your feedback and advice. Since this is my first 1/2, I am just concerned with making it before the 3 hour 15 minute deadline. I think I am going to look at Novice 1 again- the only thing I might change is that instead of the races, continue with the next long run. I'd also like to taper after 11 or 12 miles, not 10.

I believe this race has pace leaders too- so that is something I will look out for. I believe the course is mainly flat, and trust me, I try to avoid the treadmill at all costs. I am getting so nervous and excited just thinking about May!

mair123

Officially registered today! So excited and nervous for May 5th!