Half- marathon training

head_in_rainbows
head_in_rainbows Posts: 290 Member
in Fitness and Exercise
Hi guys! I just signed up for a half-marathon that will take place in exactly 12 weeks. I am excited as hell but ... I need a training plan. I am in rathe rreasonable shape. I run 10km few times a week and it take sme about 55 minutes. But I have never run anything longer and I need advice. I have a brand new HRM so if anyone can advise me on running with it I'd be grateful. I need to add that I am short of cash so buying training plan is out of question.
Can anyone help?
Cheers to everyone and have a great New Year!

Replies

  • nefbaker
    nefbaker Posts: 79
    http://www.halfmarathons.net/training_tips_schedule_beginner_runners.html
    This is what I used for my first half marathon. I've done two and I'm scheduled for a half and a full this year... enjoy!
  • head_in_rainbows
    head_in_rainbows Posts: 290 Member
    Thanks a lot! I had a look at this and I am a bit confused ... Is it really necessary to run those short runs? 3 -4 miles? I mean ... I run 10 km (6.2 miles) rather comfortably 4 times a week and I wonder why all teh plans call for such short runs. What is your experaince? Is it really the way to do it that works best?
  • Saree1902
    Saree1902 Posts: 611 Member
    http://my.asics.co.uk/

    This one lets you build your own training plan, depending on time goals.

    From personal experience, (I've done 6 half marathons in the past 4 years), I find that one long run a week is essential, and getting that up to at least 10miles 1 month before the event is best. During the week, I only ever have time for 3-4mile runs so I do a couple of those, plus some strength & conditiong work.

    On another note, don't increase your long run by more that 10% each week and remember that rest days can be as important as running days!
  • Rhunt24
    Rhunt24 Posts: 42 Member
    Try googling Hal Higdon half marathon. He has several levels that might interest you since you already have a good base. I did his novice plan for my first (and only!) half and really enjoyed it.
  • nefbaker
    nefbaker Posts: 79
    Thanks a lot! I had a look at this and I am a bit confused ... Is it really necessary to run those short runs? 3 -4 miles? I mean ... I run 10 km (6.2 miles) rather comfortably 4 times a week and I wonder why all teh plans call for such short runs. What is your experaince? Is it really the way to do it that works best?

    I put up the beginner one, there is an intermediate one that you should probably follow since you already have a good base....
  • runchris63
    runchris63 Posts: 20
    The best training plan is to try to be consistent weekly in your running. Try to get in one or two 12 mile runs (building up to that) up to two weeks before the race. 13.1 miles is very manageable to train for in 12 weeks. There are a lot of free training plans out there. Your primary goal is the finish on your first race and most of all enjoy it. Good luck!
  • Sox90716
    Sox90716 Posts: 976 Member
    Try googling Hal Higdon half marathon. He has several levels that might interest you since you already have a good base. I did his novice plan for my first (and only!) half and really enjoyed it.

    I've used this method for my last two half marathons! Good luck!
  • Elzecat
    Elzecat Posts: 2,916 Member
    http://my.asics.co.uk/

    This one lets you build your own training plan, depending on time goals.

    From personal experience, (I've done 6 half marathons in the past 4 years), I find that one long run a week is essential, and getting that up to at least 10miles 1 month before the event is best. During the week, I only ever have time for 3-4mile runs so I do a couple of those, plus some strength & conditiong work.

    On another note, don't increase your long run by more that 10% each week and remember that rest days can be as important as running days!

    ^great advice.
  • Fred4point0
    Fred4point0 Posts: 160 Member
    Runner's World Magazine and books are a great source of information. You'll learn about proper nutrition, training, injury prevention and recovery.
  • jzammetti
    jzammetti Posts: 1,956 Member
    Thanks a lot! I had a look at this and I am a bit confused ... Is it really necessary to run those short runs? 3 -4 miles? I mean ... I run 10 km (6.2 miles) rather comfortably 4 times a week and I wonder why all teh plans call for such short runs. What is your experaince? Is it really the way to do it that works best?

    My training plan sounds very similar - the shorter distances at an easy pace help your body build a strong support for running and in my plan i gradually increase the distance over a 16 week period - averaging about 27 miles a week. So, short runs three days (one day with high intensity intervals) and on Sundays i run for longer distance. This plan worked for me with a similar 10k training so I am sticking with it.
  • scottb81
    scottb81 Posts: 2,538 Member
    Thanks a lot! I had a look at this and I am a bit confused ... Is it really necessary to run those short runs? 3 -4 miles? I mean ... I run 10 km (6.2 miles) rather comfortably 4 times a week and I wonder why all teh plans call for such short runs. What is your experaince? Is it really the way to do it that works best?
    My guess is that most plans have short runs during the week for two reasons. Most people begin the plans with a minimal aerobic base and can't handle more than that and many people can't devote the time neede during the week to run longer.

    However, the primary determinant to distance running success is weekly training volume. If you can handle more mileage while recovering and without getting injured then you will run a better race.

    If you do add more mileage then remember that at least 80% of the miles should be run easy, maybe easier than you are running now. This allows you to build mileage, recover, and run the hard workouts very hard.
  • kmoore02
    kmoore02 Posts: 167 Member
    I'm using myasics.us and I love it far. I loaded the app on my phone and it uses your phones GPS and I use the website to log runs on the treadmill. It syncs both one to the other. It also tracks your progress and allows you to compare your progress to others with similar goals. The best thing about it is its FREE!
  • KelliW_runner
    KelliW_runner Posts: 150 Member
    I would caution about building mileage too quickly (as others have referenced). I am in good shape but discovered why people complain about IT bands so much when I started ramping up my marathon training plan. I have maintained the Higdon long run schedule but cut back on running days during the week (1-2 runs of 5-7 miles), using cycling, HIIT and strength training to recover from my IT band issue while still building endurance.

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