Half Marathon Training!!

YAY!!!! I will be starting to train also for a mini in June! I was given a website: www.marathonrookie.com/half-marathon-training.com.. Check it out... GOOD LUCK!!!!

This is just my opinion and I am sure some disagree but when I ran my first half last Oct I had really wished that I had trained beyond the 10 miles that most training plans have you run. I had plenty of time to do it but I didn't. They all say a beginner can finish a half by running up to 10 miles which is true and I didn't feel too bad. But had I trained past 13.1 I would have ripped up the road like I did the first 8 miles. By mile 11 my legs were spent. I also wish that I had done more lifting both upper and lower body. The other things lots of rest eat correctly and most of all have tons of fun!! It was a blast. I am doing one in May and I haven't decided on whether or not I want to do a marathon or we have a race here that is 5 half marathons on 5 consecutive Saturdays for charity that I am interested in doing. Its not until Oct though.

I definitely agree with training for further than 10, but that's just me... I had to know I could do the full distance when I trained for my first half. So one of my long runs ended up being 13.1 miles.... I went out too fast in the beginning and ran most of the first 8, then ended up doing more walking than running for the rest. But I proved to myself that I could do the distance.

(I don't know that I'll do the same thing if/when I train for a full marathon! lol)

I went from my max distance being about 4 miles to running a half last year. A few tips:

1) HalHigdon.com. Best online running programs out there. I followed his novice half program.

2) Add no more than 10% distance a week.

3) Make sure you are running outside as often as you can, and if you can only do it occasionally, try to make it your long run.

4) Close to race day, practice a few logistical runs on your long runs; figure out what do you like to eat before your run, when do you need to hydrate, etc etc etc.

5) Don't do ANYTHING new on race day. No new shoes. No new gels or goos or clothes.

6) If you are also strength training, make sure to space your lower body workout days so they don't interfere with your long runs. Your long runs are the most important part of your training and should not be skipped.

Edit: I trained to 12 miles, then tapered before my race. 13 miles was fine; I was only hampered by the fact that the race was mid-day and therefore way warmer than when I was used to running, in the evening.

2 things I was given that have always served well years ago by a trainer.

As you get closer, couple months away. Though you could do the first one right now probably.

Foot-time run.
Should have decent idea of your pace when closer to event. Figure out how long the whole run should be. For Half divide that time by 3, for Full by 5.
Walk 1/3 the time.
Run better than pace 1/3 the time.
Walk 1/3 the time.

For Full you throw an extra walk in the middle at 1/5 the time.

There, you just spent the same amount of time on your feet, and have the confidence that you can finish it no matter what. Also allows totally testing everything you plan on wearing, what you eat for breakfast and eat the day before, shoe tightness, ect. Field test everything. You can correct it and do this again since it requires probably just one recovery day.


Distance 24 hr run.
Half 5 miles, full 7 miles.
Pick 2 days where you can get 3 training runs in of the needed distance.
Evening run, morning run, evening run.
Or Morning, evening, morning.
3 runs within 24 hrs.
Each one at expected race pace. Add in extra warm-up and cool-down walk before and after.

There, you just did the total distance in 24 hrs running on your feet. Now you have confidence you can easily run it all. Plus it test a tad better feet movement in the shoes, ect. This does require a few days rest after doing it.

Beyond that, normal stuff others mention.
10 mile training run with 2 mile walk before and after. Another type of feet-time run, but requires some recovery days after doing.
Training the aerobic system for endurance more than the anaerobic system for speed. 80/20% split on your time for that.
You can always improve the anaerobic line with aerobic exercise, but rarely improve the aerobic system with aenaerobic exercise - when you are starting out. That'll change a few years down the line.

Never, increase your mileage over 10% / wk. I have run several races and competed in many triathlons.The excitement and running euphoria runners experience can sometimes get in the way of good judgement. Always consult trained professionals (books, magazines, runners chat rms) before making training decisions. I have found my best advice has come from experienced runners! Good Luck with your fitness goals!

This is just my opinion and I am sure some disagree but when I ran my first half last Oct I had really wished that I had trained beyond the 10 miles that most training plans have you run. I had plenty of time to do it but I didn't. They all say a beginner can finish a half by running up to 10 miles which is true and I didn't feel too bad. But had I trained past 13.1 I would have ripped up the road like I did the first 8 miles. By mile 11 my legs were spent. I also wish that I had done more lifting both upper and lower body. The other things lots of rest eat correctly and most of all have tons of fun!! It was a blast. I am doing one in May and I haven't decided on whether or not I want to do a marathon or we have a race here that is 5 half marathons on 5 consecutive Saturdays for charity that I am interested in doing. Its not until Oct though.

I would agree with this. I was tired and sore by mile 12 and the last half mile was all uphill. I am doing my 2nd half in June and will definitely go beyond 13 during my training! Good luck and have fun
Send me a friend request if you want. I love having running friends

Yes. My advice is don't forget to lift.

bump!

I just started training for my 4th half marathon in April. I've been running for about a year and a half and have learned a lot about how to train and how not to train over the past 18 months.... I'm still learning, but it's been a fun process.

For my first 3 1/2 marathons I used the training plan at the marathonrookie.com. I really liked this training plan and I always felt very prepared on race day. My personal goals were more about running the entire distance and having a strong finish than about running at a specific pace or finishing in a certain amount of time and this plan was a good fit for my goals.

With training and consistency I got naturally faster. I finished my first race in 2 hrs 31 mins and ran my most recent race (this past October) in 2 hrs 4 mins. Now I've got my eye on a finish under 2 hours so have moved on to a more challenging training plan to help me get faster.

Take a look at my profile and add me if you think we are a good match. I always love new running friends :flowerforyou:

Getting ready to start training for my first half in October. Thanks for all the excellent tips (and to OP for posting the question)! Glad to see I'm not the only one with this goal this year.

I'm training for my first half too, in July! It's nice to read all these tips. I just started running a month ago and I'm up to four miles, working my way up. I can't believe how sore I am though. Does it get better as you keep running consistently?

It gets better. If you keep running consistently the day will come when you run 4 mikes to recover from the hard workout the day before. It just takes time.

In response to people talking about distance to complete before the first half: my training program had me run the full 13 before actual race day, and I am actually really glad I did it. Somewhat anticlimatic in the sense that it wasn't like crossing the finish line on actual race day was the longest I had ever run....but going in to the race I had a lot of confidence, because I knew I could do it.....because I had done it about three weeks earlier.

I am gearing up for my first half marathon race too. I've run a lot though and have done the distance multiple times. I am recovering from a 5 month of horrible infections that led to about 25 pounds of weight gain. I hope that I can get back into running form myself.

Some general running tips:

(1) feel free to walk. I think some people get so much that they have to run when starting out that they hate walking. I think walking is a fabulous way to increase distance.

(2) As you get closer to your goal weight, make sure you are lifting weights too. Your body will stop dropping fat.

Good luck!

Ohhhh my goodness thank you EVERYONE for the tips!!! I will be putting them to good use!!! I am still trying to drop my last 30 lbs so I'm sure this training will help

Rosey - I am soooo proud of you my friend! I know you will do GREAT! And you are inspiring me to try to run more and go further! You awesome girl!