Half Marathon - Training plan recommendations

I run with a group through a local running store We run 3 days\week with 1 extra day of running if you desire and cross training. The program is 12+ weeks.

My group does 5 miles twice a week and long runs on Sunday. I think we started at 9 miles for the long run. The max mileage is 14 miles.
We also mix in hill work and speed work. Long runs include hills and pace increases.

When I first took these classes, my first long run was 5 miles and we added a mile each week. At that time, my longest run was 3 miles.

So, I signed up for a half marathon at the end of May. I've been running for a little more than a year and my current routine is 3 miles 2 - 3 times a week.

I know I shouldn't increase mileage too quickly, and that I need to taper before the race - but that's about where my knowledge on the subject end.

Can anyone recommend a good training program for a novice runner?

I recently used a 12 week program from Runners World Magazine. It was based on 4 runs a week. Max mileage it called for was 10 but I did not feel confident after doing that so I increased my longest run to a slow 12 miles. Did my first 1/2 two weeks ago and felt it went pretty well despite cold temperatures. Good luck.

Thanks!

I think I saw the same program on Runner's World. I was a little worred about the long run topping off at 10 miles too. Did you change anything about the mileage during the week or did you just up the weekly long run slightly?

If you're following the training plan, you'll get through the half even though your max is 10.

One thing that is different between 10 and 13, for me anyway, is refueling.

Runners World has some info about food and refueling. Also, I posted a link to my eating plan for my half.

It's here:
https://docs.google.com/spreadsheet/ccc?key=0AtCsYuXopoFadEtwMGNfcElmQVFWUWRqb1pKOVpJaHc&usp=sharing

That's the food for a 180 pounder so YMMV. Also, I think I ate more than I needed.

Check out energygelcentral.com for good info.

I use Gu but have picked up a bottle of Karo because it's a lot cheaper and very similar to Gu/Hammer/ etc.


And guys reading this — be aware that you can tear up your nipples if you're not taped. Seriously. I need to tape for run >= 10 miles and I'm only 16% body fat so if you've got some extra weight there, be careful.

I ran a half a few weeks ago, the tape on my nipples came off and I was bleeding at the end. My fiancee gave me the tops to her contact lens case and so I taped them on for a couple of days that it took to recover! :-)

I recently used a 12 week program from Runners World Magazine. It was based on 4 runs a week. Max mileage it called for was 10 but I did not feel confident after doing that so I increased my longest run to a slow 12 miles. Did my first 1/2 two weeks ago and felt it went pretty well despite cold temperatures. Good luck.

Thanks!

I think I saw the same program on Runner's World. I was a little worred about the long run topping off at 10 miles too. Did you change anything about the mileage during the week or did you just up the weekly long run slightly?

Wow, thank you all for your advice. I looked over Hal Higdon's race training plan and I think I'm going to give it a shot, since the race is at the end of May, I can comfortably use his 12 week plan.

I'll also make sure to do a gear check to in hopes of avoiding the dreaded bloody nipple syndrome ::cringe, LOL::.

I see that the Higdon program (I'm using Novice 1) schedules strength sessions - what kind of strenght work do you do, if any? Would kettlebells be okay? Or is that too much?

Thank you again for your feedback, you're all awesome