Half Marathon
kaperlinger
Posts: 66 Member
For those of you that have completed a half marathon do you have any training tips? My furthest run so far is 8.5 miles. Before my knee issue I was consistently running 6 days a week, generally 5-6 miles 5 days a week and then a longer run or what I considered long one day a week. How long did it take you to build up to a half marathon? Thanks for the advice.
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I'm interested as well in opinions on half training! Right now I'm working on training for a 10K in June, but I'm going to register for the Princess 1/2 in Disney for February 2014, so I'm looking into plans right now.
Hal Higdon? Not sure if Galloway has one that is NOT interval training?0 -
I completed my first one on Sunday, my training was as follows:
28th Dec 2012- felt guilt from Christmas so did an 8miler (first run in ages)
28th Dec 2012- decided to enter my local Half on 24th Mar
30th Dec 2012- went to break in some new shoes and ended up doing 15miles
From then onwards I would do at least one run a week made 2 if my legs felt ok. As I knew I could do the distance I started focusing on time so I'd go for a 3miler and push myself and then say a 7miler I wouldn't go over that.
About 2 weeks before the event the organisers arranged a 'recce' run to familiarise ourselves with the course so I did that, first time is done that sort of distance for 3months. I then did a couple more runs say about 5miles and boom I was away.
The week before I cut out PopTarts and basically lived off fruit, eggs and Pasta. What ever you do have a short run a couple of days before the event not the day before as you need a couple of days to rest before you compete.
I hope this has been if some use, it won't suit everyone but I ended up with a time of 1hour 45mins 34secs0 -
Galloway is a big advocate of the run-walk method. I've never done his training plans, but I do typically take a short break thru the aid stations when I get my water. I followed Hal Higdon for my first half and I think he has some good plans out there. My problem is that I tend to get nagging injuries when I'm following plans that have me running 3+ consecutive days. (I'm over 40, so that may be part of the issue
). Last year I started using the FIRST program from Furman University. It basically involves 3 specific runs per week (interval, tempo, and long run - on non-consecutive days), combined with 2 days of cross training and a small amount of strength training. It's been a God-send for me. I've had no injuries and my half marathon time went from 2:18 to 2:09 last year. I'm running another half in a couple weeks and am hoping to get closer to my goal of being sub-2. There's lots of info online but I did eventually buy the book when I was training for the Chicago marathon (and imroved my time by 19 minutes). Hope that helps and good luck with your training! 0 -
Hi, I know everyone has different ideas as to what works best, so all I can suggest is the programme I use in training for half marathons. I follow this for the 10 weeks before the event, tapering over the last two weeks (dropping the long runs). This worked wonders for me, increasing both endurance and pace.
Sunday - long run. About 16km (10 miles) increasing to 18-19 about six weeks out from race day. Aim for a slow and steady pace only stopping for a drink every half hour.
Monday - recovery run. About 15 minutes just to keep the legs turning over and to help the lactic acid drain.
Tuesday - 5km (3miles) at a good, fast pace.
Wednesday - speed work. 15 minute warm up followed by half an hour of sprints (doesn't matter if you go to the track or are just sprinting between power poles, speed work is important for getting you legs used to going faster, increasing your stamina and getting you able to change pace and sprint across the finish line at the end of your half). If you'd like some specific drills, let me know.
Thursday - long run. 10km (6 miles) slow and steady.
Friday - hill work. 15 minute warm up, then find a shortish steepish hill (one that takes about a minute to run up) and run up it 5-15 times (obviously increasing the number you do as you get fitter) walking down between to catch your breath. Time yourself, as the idea is to complete each hill climb in the same time. This may mean your first couple seem a bit slow but you'll have to really push yourself for the last few.
Saturday - rest day.
Hope this helps. Good luck.0 -
Got my 2nd half on Sunday, really not feeling confident about this one. Only ran once since my 1st half (24th March 13), hopefully getting a short run in Thursday just as final preparation. I'm constantly having twinges in my knee and just hope that a can full of deep heat keeps it in check.
Encouragement needed this week I think, I wouldn't normally ask but confidence is low. It doesn't help that I have no idea how the course is set up. Oh here I go pointing out all the negatives.0 -
I hope this has been if some use, it won't suit everyone but I ended up with a time of 1hour 45mins 34secs
OMG!! That is like 8 min miles! For your first half..very impressive! That makes me really want to run a half! I've been training for one in September but I think I want to find one sooner..you have truly inspired me!! Thanks!0 -
Hi, I know everyone has different ideas as to what works best, so all I can suggest is the programme I use in training for half marathons. I follow this for the 10 weeks before the event, tapering over the last two weeks (dropping the long runs). This worked wonders for me, increasing both endurance and pace.
Sunday - long run. About 16km (10 miles) increasing to 18-19 about six weeks out from race day. Aim for a slow and steady pace only stopping for a drink every half hour.
Monday - recovery run. About 15 minutes just to keep the legs turning over and to help the lactic acid drain.
Tuesday - 5km (3miles) at a good, fast pace.
Wednesday - speed work. 15 minute warm up followed by half an hour of sprints (doesn't matter if you go to the track or are just sprinting between power poles, speed work is important for getting you legs used to going faster, increasing your stamina and getting you able to change pace and sprint across the finish line at the end of your half). If you'd like some specific drills, let me know.
Thursday - long run. 10km (6 miles) slow and steady.
Friday - hill work. 15 minute warm up, then find a shortish steepish hill (one that takes about a minute to run up) and run up it 5-15 times (obviously increasing the number you do as you get fitter) walking down between to catch your breath. Time yourself, as the idea is to complete each hill climb in the same time. This may mean your first couple seem a bit slow but you'll have to really push yourself for the last few.
Saturday - rest day.
Hope this helps. Good luck.
Thank you so much for posting this! I'm going to follow this for my training...it sounds like a great training schedule! For the 10 mile run on Sunday...you said you increase it up to 19 miles..could you break that down for me? Thanks!!
Thank you...excellent advice!! What do you consider a small amount of strength training?My problem is that I tend to get nagging injuries when I'm following plans that have me running 3+ consecutive days. (I'm over 40, so that may be part of the issue ). Last year I started using the FIRST program from Furman University. It basically involves 3 specific runs per week (interval, tempo, and long run - on non-consecutive days), combined with 2 days of cross training and a small amount of strength training. It's been a God-send for me.0 -
I hope this has been if some use, it won't suit everyone but I ended up with a time of 1hour 45mins 34secs
OMG!! That is like 8 min miles! For your first half..very impressive! That makes me really want to run a half! I've been training for one in September but I think I want to find one sooner..you have truly inspired me!! Thanks!
8.08min mile according to the trusty watch haha0 -
Hi, I know everyone has different ideas as to what works best, so all I can suggest is the programme I use in training for half marathons. I follow this for the 10 weeks before the event, tapering over the last two weeks (dropping the long runs). This worked wonders for me, increasing both endurance and pace.
Sunday - long run. About 16km (10 miles) increasing to 18-19 about six weeks out from race day. Aim for a slow and steady pace only stopping for a drink every half hour.
Monday - recovery run. About 15 minutes just to keep the legs turning over and to help the lactic acid drain.
Tuesday - 5km (3miles) at a good, fast pace.
Wednesday - speed work. 15 minute warm up followed by half an hour of sprints (doesn't matter if you go to the track or are just sprinting between power poles, speed work is important for getting you legs used to going faster, increasing your stamina and getting you able to change pace and sprint across the finish line at the end of your half). If you'd like some specific drills, let me know.
Thursday - long run. 10km (6 miles) slow and steady.
Friday - hill work. 15 minute warm up, then find a shortish steepish hill (one that takes about a minute to run up) and run up it 5-15 times (obviously increasing the number you do as you get fitter) walking down between to catch your breath. Time yourself, as the idea is to complete each hill climb in the same time. This may mean your first couple seem a bit slow but you'll have to really push yourself for the last few.
Saturday - rest day.
Hope this helps. Good luck.
I would be very interested in your speed work drills. Also, how did you add mileage to your long runs? I've seen a lot of training where it was one mile per week added on the long days. Any feedback on that and the speed drills would be great. Thank you!0 -
The actual FIRST program has just a handful of strength training moves specifically for runners that they recommend 2x a week I believe (sorry I don't remember exactly). I prefer to go to a strength training class at my gym twice a week. It still incorporates some of the same activities (squats, core work, etc), but I like the instructor and the class, so I do that instead.0
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Good luck on Sunday Ed, we'll look forward to your report!0
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As I live in the land of the metric system I struggle with miles, however, I'll convert where I can. Just remember 1 kilometre is 0.6 of a mile.
LONG RUNS
Ok, for my regular Sunday run I do 16km (10 miles) then ten weeks prior to my half, I increase it by a kilometre every second week until I get to 20 kilometres (12.5 miles). Three weeks out from race day I start to taper and drop the long runs back down to 16km then 10km so my legs are super fresh for the race. It pays to never increase your distance by more than a kilometre per week to avoid the risk of injury.
SPEED WORK
Here are four examples of speed work that I do at the track, to be clear, I do one session a week. I always start with four laps warm-up jog and finish with at least three laps to cool down. You don't have to be religious about times, but for best results, use a watch that can record split times. Also, there are no breaks during the session besides what's written. If you really can't do these without a break, you're pushing yourself too hard so ease up just a bit. And finally, these can be great fun, but are not supposed to be easy.
session 1:
600 metres hard, 30 secs rest, 200 metres hard, then 400 metre jog.
Repeat four times.
The key is to time your sprints and aim to get them exactly the same during the session. For example, if it takes 3 minutes to run the first 600 metres, you should be running the fourth 600 metres at 3 minutes also. This means your first interval will feel easy and your fourth really hard.
session 2:
6 x 800 metres (2 minute rest between each)
1st one, get faster every 200 metres
2nd one, get faster every 150 metres
3rd one, fast on the straights, steady on the bends
4th one, 400 metres relaxed, 400 metrees hard
5th one, first bend easy, then hard for the rest of the lap
6th one, steady pace but sprint last 200
This is a great one for getting you ready for a sprint finish - learning to run even though you feel like you might puke.
session 3:
2000 metres (5 laps), run faster on the straights and steady on the bends. Then 400 metre jog to recover.
Next, 1600 metres (4 laps) accelerate slightly (a couple of seconds) every lap. Then a 200 metre jog to recover.
Next, 1200 metres (3 laps) first 50 metres easy, next 150 metres hard, 100 metre jog, 300 metres hard, repeat. Then 100 metre jog to recover.
Then, another 1200 metres consisting of a lap of steady pace, the second lap 10 seconds slower, then the third lap 10 seconds faster than the first one.
session 4:
600 metres hard, 30 seconds rest
600 metres hard, 400 metres recovery jog
500 metres hard, 40 seconds rest
500 metres hard, 400 metres recovery jog
400 metres hard, 20 seconds rest
400 metres hard, 400 metre recovery jog
300 metres hard, 15 seconds rest
300 metres hard, 400 metre recovery jog
200 metres hard, 10 seconds rest
200 hard
Once again, the first and second sprint at each distance should be the same time. For example, for me, I do my 600s in 2:50, 500s in 2:23, 400s in 1:52, 300s in 1:18 and 200s in 53 seconds.
Enjoy!0 -
Did my final run before my race Sunday, it was so so tough and even had a little bit of snow to deal with. Only went for a short one to keep the legs alive, started off at 8.45min pace but my average for the 4.15miles I ended up doing was 7.40minute mile, so I got into my stride eventually.
Wow Mary you could of at least gone into some detail haha0 -
Ed - Sounds like you're going into your race strong. Good luck and let us know how it goes!0
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Yeovil half 1hour 45mins 34secs (24.03.13)
Taunton half 1hour 43mins 35secs (07.04.13)
Boooooom0 -
Fantastic! Well done you!0
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Ed - that is awesome - Congrats!0
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Thanks so much Mary! Can't wait until the weather clears and I can hit the track. Looks like it will be the treadmill for the rest of the week though.0
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Final half marathon of the year completed yesterday (15.09.13) in 1hr 38mins 59secs.
Yeovil - 1hr 45mins 34secs (23.03.13) avg 8.04min mile
Taunton - 1hr 43mins 35secs (07.04.13) avg 7.54min mile
Cheltenham - 1hr 38mins 59secs (15.09.13) avg 7.33min mile
That's 6mins 35secs down and 31secs per mile quicker. Not bad but next year I think I need to aim for a 1hr 30min half, which requires 6.52min mile. Tough0 -
Awesome work. That's amazing progress in one year.Final half marathon of the year completed yesterday (15.09.13) in 1hr 38mins 59secs.
Yeovil - 1hr 45mins 34secs (23.03.13) avg 8.04min mile
Taunton - 1hr 43mins 35secs (07.04.13) avg 7.54min mile
Cheltenham - 1hr 38mins 59secs (15.09.13) avg 7.33min mile
That's 6mins 35secs down and 31secs per mile quicker. Not bad but next year I think I need to aim for a 1hr 30min half, which requires 6.52min mile. Tough0
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