Advice for first time 1/2 Marathon trainee

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.

Bump

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.

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!