Half Marathon
Adrienne_bone
Posts: 15
I made the crazy decision of signing up for a half marathon after struggling through a 5k a few weeks ago. A few of my coworkers signed up for it and thankfully I'm not the most out of shape person doing it! I'm so nervous because I have never been a good runner. I've looked up so many couch to half things on the internet but I just need support right now! I also want to know what has worked best for you guy? Is there anything special I need to buy/do to prepare for this?
Thanks guys!
Thanks guys!
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Replies
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when is the half? i'm running my first half in june and i started training about a month ago. it'll be my first half. as of today my longest race has been a 10k. since you said you struggled with a 5k hopefully the half is far enough away that you can sign up for a few 8ks or a 10k before tackling a half.0
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I just ran my first this weekend. I just slowly increased my mileage on my long runs on weekends and ran at least two additional runs during the week of at least 30 and preferably 45 minutes. I was adding about a half mile to a mile to my long runs and sometimes easing back or keeping the same distance for a couple of weeks in a row.
I was up to 11.5 miles on my long runs when my IT band got jacked up. I was only minimally training for the past 6 weeks but was determined to run this half. I changed my goal from a time goal to just a run the whole thing goal. I was able to run the whole thing and felt awesome.
Good luck and have fun!0 -
Check out Jeff Galloway, his method works well. I've done a number of 1/2s one full and training for another full in Jan using his method. This is from someone who wouldn't run unless being chased by a crazy man with a knife. It works and works well.0
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Good news is that you've done the hardest part: Zero-to-5K. Jumping up to 10K, 13.1 will take more training but it's well within grasp. When is the half? Check out this 12-week training plan:
http://www.halhigdon.com/training/51131/Half-Marathon-Novice-1-Training-Program
Best of luck!0 -
First question.......when is the half marathon?
If you have enough time to train (I'm thinking a minimum of 18 to 24 weeks) then its feasible but you need to get out and run, consistently, 3 or 4 times a week between now and the race date. Your weekly schedule needs to include a longer, slower run (this is what builds your endurance) and, given that you "struggled" through your 5K you should approach your training fairly conservatively (ie build up your distances gradually).
Given that you're new to running and shooting for a pretty big objective you may want to consider using one of Galloway's training plans (he's a big advocate of a mixture of running and walking which is ideal for novice runners). Here's link to his 19 week half-marathon plan:
http://www.jeffgalloway.com/training/half_marathon.html
Keep in mind that most running injuries are a result of trying to do too much, too soon, too fast. Focus on building endurance rather than worrying about speed.
Have fun!0 -
Bump for further reading since my first half is next March...0
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First and foremost rule: Enjoy yourself. Have fun. Lots and lots of fun. If you find new and exciting ways to enjoy your training, you'll never worry or wonder. Half marathons are great fun. The people who race them show up ready to enjoy their race and their day. If you make sure you have fun training, you'll be sure to have fun racing. I guarantee. Yes they're lots of good hard dirty sweaty work. But you know. If, as the old movie says, you find a way to whistle while you work, it'll all be good.
Next piece of advice: Good running shoes from your dedicated running store - NOT your local shoe store. And some good racing and training gear. Cotton is rotten!!!
Past that, just go have fun.
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Next piece of advice: Good running shoes from your dedicated running store - NOT your local shoe store. And some good racing and training gear. Cotton is rotten!!!
This^ All those fancy technical shirts, and fabrics were just trendy fads for rich people....until I ran my first 6 miles in the heat and humidity. As soon as I cleaned up from that run I went straight to the sporting goods store.0 -
bump0
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Dead horse, but when is it? If you "struggled through a 5K" I hope you gave yourself enough time to train for it.0
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Dead horse, but when is it? If you "struggled through a 5K" I hope you gave yourself enough time to train for it.
Yeah. Doing too much too fast can get you hurt to the point where you can't do it at all.0 -
There are plenty of training plans that I see people have linked to (Hal Higdon, etc). Speaking from experience, I've always trained for my full marathons and half marathons following a few simple rules to stay injury free:
1. Never increase your total mileage by more than 10% per week, or 10% per longest run.
For example, let's say you ran 3 miles on M-W-F and then a 6 mile run on Sunday for a total of 15 miles. The following week you will Increase your total mileage by only 1.5 miles. But your long run can only increase by 10% as well. So the next week's running schedule would look like this:
Monday: 3.3
Wednesday 3.3
Friday 3.3
Sunday: 6.6
You can easily create a spreadsheet that will track this.
2. Avoid "garbage miles". This is when you just go for the run to get it over with and really don't make any progress. Shake things up so the body doesn't get used to the same old routine. Make one of your weekly runs a hill routine. Hills are excellent, as they say, because they are like doing speed work in disguise. Intervals are great too. If running on the street, sprint the length of one telephone pole to the next, then run at normal speed for the next two. Repeat this for the entire run as best as you can. Track workouts are great as well because you can Yasso workouts. http://www.bartyasso.com/800s (these are cool because you can use them to actually predict your half marathon and full marathon times!)0 -
I have no tried and true method, but in training for ny first as well! I'm using Hal Higdon's method and I like it so far. If you can do a 5k you can do it!0
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Started out by saying: "I hate running. I'll never be a runner."
Ran a mile then said: "I'll never run a 5k."
Then quietly said to myself: "Maybe I'll run a 5k."
Ran the 5k and said: "That was so fun, but I could never do a 10k."
Ran the 10K then said: "I really have to stop telling myself I can't do things I actually can do."
My first half marathon is in February! I have no training plan other than getting a good mix of short runs for speed and long runs for endurance between now and then and keeping up with my lifting schedule. I can't wait to cross the finish line.
Best of luck to you on yours! :drinker:0 -
Just leave time to get properly trained.
With that said, I reject that 10% rule. I say listen to your body instead. People throw it around like it is some sort of guarantee or something. As if the knees of a 4 mile runner will explode if they take one step past 4.4 miles.
The truth is you might be able to jump for 4 to 5 miles with no problem or you could get injured at mile 2.8.
Either way, train smart and don't be a too big a hurry - good luck and have fun!0 -
My first 5k was last weekend and my first half marathon will be in March. I plan on running a 10k on Jan 1st to help me prepare. Just believe in yourself, slowly increase time and distance and you will get there!0
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What I did, and what has been suggested to me several times before, is have 1 long run a week (saturday?). Add 10% to your longest run for 3 weeks straight then do a light week. Repeat the 4 week cycle again until you can do at least 11 miles without stopping.
Don't be concerned about your pace - in fact your pace should be purposely slower than your 5k pace since it is longer distance. I ran my first half last the beginning of this year and had only run just over 11 miles before doing it.
Also, when you run it you might want to consider walking through the water stations. If there is one on the left and the right go to the one on the left - it is generally much less busy as most people tend to gravitate towards the right-hand ones.0 -
Hi,
I've done 2 half's this year. I started running a year ago. My 1st half was in July and my 2nd half was in November.
you have a couple of options.
1. run walk intervals. run 5 mins walk 1. You can get it done in 2hr30mins
2. run it all and not worry about time
3. run it all and try to do it in a certain time frame (say under 2 hr 15mins)
You will need at least 16-18 weeks to prep for it. Esp if you have never run before.
And if you can get to 16km aka 10mi then you will be able to get the full 21.1km / 13.1mi
Good luck.
Feel free to add me if you want support.
I'd also suggest looking up the mcmillian running calculator, it will give you optimal training times and a good training schedule too.0 -
Make sure that what ever you decide to buy/try for the 1/2 marathon, you try before the actual day of the run. I use energy gels at least once at the 5 mile mark and maybe once at the 10 mile mark. If you are going to use something like that, make sure you try them during one of your shorter runs, so you can see if your stomach will be okay with it. Never try something new on the day of the run. Tech shirts/wicking are the best way to go. I had some pretty serious rub burns on my inner thighs on my first 1/2 marathon from wearing the wrong kind of shorts, so now I make sure to wear (bicycle type shorts) made for runners. Good luck. Your first 1/2 is always great when you complete it.0
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SHOES!
Do not go to Foot Locker or Big 5 or any other sporting goods store.
Go to a real running store, owned and staffed by actual runners.
They will watch you run, analyze your gait and determine which type of shoes you need (neutral, motion control, cushion) and if you need any additional support to deal with issues such as pronation.
They will give you several models to try on and a 30 day guarantee on the pair you take home.
The wrong shoes can cause injury, the right shoes can make your training so much easier.
Here's a sample half marathon training program that a lot of folks have good luck with:
http://www.digitalrunning.com/couch-to-half-marathon-plan/0 -
this!Good news is that you've done the hardest part: Zero-to-5K. Jumping up to 10K, 13.1 will take more training but it's well within grasp. When is the half? Check out this 12-week training plan:
http://www.halhigdon.com/training/51131/Half-Marathon-Novice-1-Training-Program
Best of luck!0 -
This for sure! Shoes make all the difference!SHOES!
Do not go to Foot Locker or Big 5 or any other sporting goods store.
Go to a real running store, owned and staffed by actual runners.
They will watch you run, analyze your gait and determine which type of shoes you need (neutral, motion control, cushion) and if you need any additional support to deal with issues such as pronation.
They will give you several models to try on and a 30 day guarantee on the pair you take home.
The wrong shoes can cause injury, the right shoes can make your training so much easier.
Here's a sample half marathon training program that a lot of folks have good luck with:
http://www.digitalrunning.com/couch-to-half-marathon-plan/0 -
I just completed my first half earlier this month. Like you the longest distance I had done prior to that was a 5K. I recommend the Hal Higdon training programs that someone else referenced earlier (http://www.halhigdon.com/training/51130/Half-Marathon-Training-Guide). I followed one loosely...basically I would run twice during the week on the treadmill at the gym for 30-60 minutes and then did a long run on the weekend outdoors. My longest training run was 13.5 miles, although on the Higdon novice plan the longest is 10 miles.
You can totally do this! A couple of suggestions:
- Listen to your body. The training plans are great, but if you need to rest, rest.
- As you get closer to the event try to equip yourself with the same things you'll run the race in (clothes, music, shoes, etc.)
If you want some support feel free to add me. Have fun and good luck!0 -
I'm an avid runner. You've received some great advice. Train and then go have run. Best advice I can give you is to not start out too fast. You'll want to, but don't. Resist the urge and run at the pace you trained for. Your long run pace. Can't wait to hear how it goes.
Feel free to add me as well.
Steve0 -
Started out by saying: "I hate running. I'll never be a runner."
Ran a mile then said: "I'll never run a 5k."
Then quietly said to myself: "Maybe I'll run a 5k."
Ran the 5k and said: "That was so fun, but I could never do a 10k."
Ran the 10K then said: "I really have to stop telling myself I can't do things I actually can do."
My first half marathon is in February! I have no training plan other than getting a good mix of short runs for speed and long runs for endurance between now and then and keeping up with my lifting schedule. I can't wait to cross the finish line.
Best of luck to you on yours! :drinker:
This captures my journey perfectly - well said! Now after the 5K, 10K, 13.1M, I'm registered for my first 26.2 in Oct 2013.0 -
I didn't follow any "program" . . . I increased my long runs by a mile each week and ran long runs at least 2x a week. So M and F were long run days and T,W,Th were shorter run days, but always 5-8 miles. I really tried to just listen to my body and run a little farther each time I ran. My longest run before the half was 15 miles. I road run so I made sure I planned my routes with hills in them. I never really worried about speed, but had the goal of finishing my first in under 2 hours. My first half was in Sept. I finished in 1:48:49 . . . my second half was in October (3 weeks later) and I finished in 1:46:160
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I used the Galloway method for all 6 half marathons I've done. I also have used halhigdon.com to train. There are lots of programs out there (currently I'm using the couch to marathon iphone app by Trish Blackwell and it's really good so far).
A couple pieces of advice:
1. Don't increase your mileage too quickly.
2. Get fitted for GOOD shoes - don't look for style or color, go with the ones that fit and make sure the store will let you run in the shoes before you leave the store.
3. Get running gear and body glide - chaffing is not fun in the shower or any other time.
4. The best advice I received when training was - don't set a time goal for your first race because if you don't meet it you will be disappointed when you should feel like you just accomplished a huge feat. After all, there aren't a lot of people out there can say that they've run a 5K let alone a half-marathon.0 -
oh and I should add too, I only run 3 days a week as that's all my schedule allows, but I do do cross training on my off days (i workout 6 days a week).
ditto on the shoes.0 -
Thank you EVERYONE who replied you made me feel a lot better about my decision. My half is on March 16 in beautiful Moab Utah so I have about 16 weeks to train. I've found some 12 week plans so I figured I could try to stick to those. Thank you for all your advice and keep it coming. If anyone wants to help coach me through feel free to add me I'd love all of your support!0
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Ditto on the thanks and to you, Adrienne for posting the question. Mine is April 28. Good luck to you.0
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