Half Marathon Tng Plans
petrinasupler
Posts: 50 Member
Ok, Here are the 2 best training plans I've been recommended for my half marathon at the end of March. The problem is I don't know which on one to choose.
I've been following the red one since early January, so it's not like I'm starting at 6 miles.
The orange one seems soooo time consuming and also looks to me like it will do more harm than good with all those little runs. I don't know though honestly I'm not a certified trainer. I'm a little more partial to the red one just because some times I have more time than others and it seems to fit my schedule better, but I can do either and just make schedule adjustments. Obviously running the shorter distances is easier than running the longer ones as well.
I just needed some other opinions. The race date is March 28th and these are just screen shots of the 2 plans starting this week. I've been training since Dec 28th though, I just need advice on which you would choose if it were you.
thanks,
I've been following the red one since early January, so it's not like I'm starting at 6 miles.
The orange one seems soooo time consuming and also looks to me like it will do more harm than good with all those little runs. I don't know though honestly I'm not a certified trainer. I'm a little more partial to the red one just because some times I have more time than others and it seems to fit my schedule better, but I can do either and just make schedule adjustments. Obviously running the shorter distances is easier than running the longer ones as well.
I just needed some other opinions. The race date is March 28th and these are just screen shots of the 2 plans starting this week. I've been training since Dec 28th though, I just need advice on which you would choose if it were you.
thanks,
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Replies
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Hal Hidgon Plans are quite popular - there are a variety of plans available to look at. http://www.halhigdon.com/training/51130/Half-Marathon-Training-Guide
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The common ingredient is a long run each week that slowly increments which is probably the most important aspect of a half marathon plan. What you do outside of that is often driven by your experience level and race goals. If you are more advanced and have time goals then speed work and weight training is often incorporated into the plan; otherwise shorter runs during the week to add mileage and get your system used to running is perfectly suitable.
Your two plans share the basic schedule of a long run with other stuff. The one plan uses a weekly elliptical trainer session that mirrors the long run, which is something I haven't seen used specifically in that way although in general cross training on an elliptical or bike is common to add aerobic training to minimize injury risk from running too much without developing the proper base. So I think either one will get you to your goal.0 -
There are good plans in http://www.therunningbug.com also that I used for the Great Scottish Run for October 2014.0
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I'm not loving the darker (red? dark orange?) plan. It only has you actually running once per week. Is that accurate? I know some people successfully run HMs on only one day of running training per week, or some people even less, but that's setting you up to have a bad time at the end.
On the other hand, switching to the other plan you have listed now seems like a big, possibly injury-risking jump in mileage. What if you traded the elliptical workouts you're doing now for running half that distance? Ideally for a half, you'd be running 3x/week (or more), but I finished just great on two days of running and a couple days of cross-training.
So that's what I'd do in your place. Stick with the plan you're on, but swap the elliptical for (less) running. As you get more used to running 2x/wk, you could bump up the mileage on that run to closer to the listed.
(ETA: Obviously I love my cross-training, in fact I don't consider it cross-training so much as cycling is equally my sport--see my avatar--but for running, there is simply no substitute for actual time actually running.)0 -
cheshirecatastrophe wrote: »I'm not loving the darker (red? dark orange?) plan. It only has you actually running once per week. Is that accurate? I know some people successfully run HMs on only one day of running training per week, or some people even less, but that's setting you up to have a bad time at the end.
On the other hand, switching to the other plan you have listed now seems like a big, possibly injury-risking jump in mileage. What if you traded the elliptical workouts you're doing now for running half that distance? Ideally for a half, you'd be running 3x/week (or more), but I finished just great on two days of running and a couple days of cross-training.
So that's what I'd do in your place. Stick with the plan you're on, but swap the elliptical for (less) running. As you get more used to running 2x/wk, you could bump up the mileage on that run to closer to the listed.
(ETA: Obviously I love my cross-training, in fact I don't consider it cross-training so much as cycling is equally my sport--see my avatar--but for running, there is simply no substitute for actual time actually running.)
Agree, agree, agree! One day per week is far too little and the other plan seems like too many short runs too close together.
I just ran my dozenth or so half marathon on the 18th. Ideally, my training is every other day runs with strength training two days per week on days I don't run. I stopped doing leg work a few weeks before the race because my "short" weekday runs were long enough that my tired legs weren't happy the day after. So... running every other day with one long weekend run every other weekend that increasingly gets longer leading up to two weeks before the race where I peak out at around 11 miles. The week after that are all 6-7 mile runs and the week before the race is one 5K run on Tue or Wed and then nothing more until the race. If we did for you, starting this week, the schedule I usually run you'd be at:
This week: 2 or 3 runs of 4 miles
2/1 - 8 miles
2 or 3 weekday runs of 5 miles
2/8 - 6 or 7 miles
2 or 3 weekday runs of 5 miles
2/15 - 9 miles
2 or 3 weekday runs of 5 miles
2/22 - 6 or 7 miles
2 or 3 weekday runs of 6 miles
3/1 - 10 miles
2 or 3 weekday runs of 6 miles
3/8 - 6 or 7 miles
2 or 3 weekday runs of 6 miles
3/15 - 11 miles
2 or 3 weekday runs of 6 miles
3/22 - 6 or 7 miles
3/24 or 3/25 - 3 or 4 miles
No more running until the race
As you can see, starting from 6 miles, and not even doing the short runs this week there's no way you should even do the 8 mile long run on Sunday because a 10% increase is only 6.6 miles.
I had a friend of a friend run her first half marathon with me a few years ago after no training, but she's in the Army and runs pretty regularly, just not such long distances. She ended up in the medical tent at the end of the race with bloody toes, etc.
Now... before you start freaking out, I should state that you might be able to go run a half marathon on the training plan you're doing but it's going to suck and you might not be a very happy person for the next few days, either. You'd probably survive, though. The friend of a friend did. She even ran the same race the next year, but she trained for it that time.
OK, so where are we? I think you're going to need to start running three times per week, no more, and try to get yourself regular running 6 miles on a regular basis as soon as you can. Drop the elliptical miles and focus on running. The longer runs are really more for your self-confidence and for getting yourself used to just plain old running that long. The base miles (the shorter run you do consistently) are the most important piece of your training. You may want to shorten the longest run down to 9 or 10 miles (I did one half marathon running no more than 8 as my longest. It wasn't pretty but it wasn't totally awful, either) and adapt the plan from there.
Maybe something like:
This week: 2 runs of 3.5 miles
2/1 - 6 miles
Two weekday runs of 4 miles
2/8 - 7 miles
Two weekday runs of 5 miles
2/15 - 8 miles
Two weekday runs of 5 miles
2/22 - 6 miles
Two weekday runs of 6 miles
3/1 - 9 miles
Two weekday runs of 6 miles
3/8 - 6 miles
Two or three weekday runs of 6 miles
3/15 - 10 miles
Two or three weekday runs of 6 miles
3/22 - 6 or 7 miles
3/24 or 3/25 - 3 or 4 miles
No more running until the race
I'm still a bit worried that it'll be too much too soon so you're going to have to be really observant of how you feel and any aches and pains being an indicator of an overuse injury. There are other options, too, like Jeff Galloway's run/walk method which will be less difficult on your body but still allow you to complete the race.0 -
First congrats on signing up for your first marathon. That is a great goal.
I have completed 8 1/2 marathons and I just completed my first full marathon and here is what my training plan looked like. I saw many plans online that had many days running. For one of the 1/2s I did, I followed that to a letter with multiple (4) runs through out the week and little time for cross training. I found that my legs were getting tired quickly and that I was feeling a little bit of pain and cramping.
I decided to subtract one of the weekly shorter runs and add spin class into the mix. I can say from my experience, that my runs started to feel stronger and I was able to go longer with shorter recovery period. This weekend for my marathon I finished really strong. No cramping to speak of, my legs were able to move after wards and I was still smiling at the end! I like the weight training because it builds your quads and hamstrings needed for those long miles. Also, a lot of people have said that have a strong core is important. I don't know if that is just in my head or not but I can say that the stronger I am getting in my core area the easier my runs are becoming!
Here is what I did for my training:
Sunday- long run day (increasing mileage by no more than 10%)
Monday- Spin
Tuesday- shorter run (4-6 miles) and every other week yoga
Wednesday- Body pump (weight training class)
Thursday- personal training session (cross fit, TRX, HIIT or weights)
Friday- med run (7-9 miles)
Saturday- personal training session (cross fit, TRX, HIIT or weights)
You really should only increase your miles by 10% each week. That is a safe way to do the run and build miles. I did that with all of my training and it worked out perfectly for me.
I agree, I love Jeff Galloway and his run/walk/run method. I got through one of my earlier 1/2s that way.
Everyone is different for sure but that is what seems to work for me.
Good luck!0 -
I used Hal Higdon's Novice 2 training program for my first half last year. His programs are great.
I modified slightly to fit in with my lifting schedule - short 4.5 mile runs on Tues. and Thursday, with my long run on Saturday. I also did not do the 5k or 10k race that's built into the schedule. I was quite pleased with my time and will be running a half again in April using the same schedule.
Whichever program you choose, train safe and enjoy your race!0 -
OP, the red plan with the elliptical is a no-no unless you plan on using the elliptical during the race. The second plan isn't as bad. The shorter mid-week runs are a great way to add on weekly mileage without being too hard on your body. A 3 - 5 mile run is much easier to recover from than the longer runs. The more you add to the weekly mileage the easier the race is going to be.
You could of course switch over to one of the Hal Higdon plans. Just pick a spot that looks like something you can do and jump in double-dutch style.0 -
cheshirecatastrophe wrote: »I'm not loving the darker (red? dark orange?) plan. It only has you actually running once per week. Is that accurate? I know some people successfully run HMs on only one day of running training per week, or some people even less, but that's setting you up to have a bad time at the end.
On the other hand, switching to the other plan you have listed now seems like a big, possibly injury-risking jump in mileage. What if you traded the elliptical workouts you're doing now for running half that distance? Ideally for a half, you'd be running 3x/week (or more), but I finished just great on two days of running and a couple days of cross-training.
So that's what I'd do in your place. Stick with the plan you're on, but swap the elliptical for (less) running. As you get more used to running 2x/wk, you could bump up the mileage on that run to closer to the listed.
(ETA: Obviously I love my cross-training, in fact I don't consider it cross-training so much as cycling is equally my sport--see my avatar--but for running, there is simply no substitute for actual time actually running.)
Agree, agree, agree! One day per week is far too little and the other plan seems like too many short runs too close together.
I just ran my dozenth or so half marathon on the 18th. Ideally, my training is every other day runs with strength training two days per week on days I don't run. I stopped doing leg work a few weeks before the race because my "short" weekday runs were long enough that my tired legs weren't happy the day after. So... running every other day with one long weekend run every other weekend that increasingly gets longer leading up to two weeks before the race where I peak out at around 11 miles. The week after that are all 6-7 mile runs and the week before the race is one 5K run on Tue or Wed and then nothing more until the race. If we did for you, starting this week, the schedule I usually run you'd be at:
This week: 2 or 3 runs of 4 miles
2/1 - 8 miles
2 or 3 weekday runs of 5 miles
2/8 - 6 or 7 miles
2 or 3 weekday runs of 5 miles
2/15 - 9 miles
2 or 3 weekday runs of 5 miles
2/22 - 6 or 7 miles
2 or 3 weekday runs of 6 miles
3/1 - 10 miles
2 or 3 weekday runs of 6 miles
3/8 - 6 or 7 miles
2 or 3 weekday runs of 6 miles
3/15 - 11 miles
2 or 3 weekday runs of 6 miles
3/22 - 6 or 7 miles
3/24 or 3/25 - 3 or 4 miles
No more running until the race
As you can see, starting from 6 miles, and not even doing the short runs this week there's no way you should even do the 8 mile long run on Sunday because a 10% increase is only 6.6 miles.
I had a friend of a friend run her first half marathon with me a few years ago after no training, but she's in the Army and runs pretty regularly, just not such long distances. She ended up in the medical tent at the end of the race with bloody toes, etc.
Now... before you start freaking out, I should state that you might be able to go run a half marathon on the training plan you're doing but it's going to suck and you might not be a very happy person for the next few days, either. You'd probably survive, though. The friend of a friend did. She even ran the same race the next year, but she trained for it that time.
OK, so where are we? I think you're going to need to start running three times per week, no more, and try to get yourself regular running 6 miles on a regular basis as soon as you can. Drop the elliptical miles and focus on running. The longer runs are really more for your self-confidence and for getting yourself used to just plain old running that long. The base miles (the shorter run you do consistently) are the most important piece of your training. You may want to shorten the longest run down to 9 or 10 miles (I did one half marathon running no more than 8 as my longest. It wasn't pretty but it wasn't totally awful, either) and adapt the plan from there.
Maybe something like:
This week: 2 runs of 3.5 miles
2/1 - 6 miles
Two weekday runs of 4 miles
2/8 - 7 miles
Two weekday runs of 5 miles
2/15 - 8 miles
Two weekday runs of 5 miles
2/22 - 6 miles
Two weekday runs of 6 miles
3/1 - 9 miles
Two weekday runs of 6 miles
3/8 - 6 miles
Two or three weekday runs of 6 miles
3/15 - 10 miles
Two or three weekday runs of 6 miles
3/22 - 6 or 7 miles
3/24 or 3/25 - 3 or 4 miles
No more running until the race
I'm still a bit worried that it'll be too much too soon so you're going to have to be really observant of how you feel and any aches and pains being an indicator of an overuse injury. There are other options, too, like Jeff Galloway's run/walk method which will be less difficult on your body but still allow you to complete the race.
Thank you so much for the input. I'm new to training for a half, but I'm not new to running or working out. I'm definitely going to look in to this.0 -
Thanks everyone!!0
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I agree with everyone else - the long run each week is the most important element & then supplement this with additional running through the week as you're able and depending on your goals. If this is your first race, I don't see it needing to be super aggressive. You want to come out having loved the process.
I am going to start training in a bit for my 6th half marathon and I'm beyond just wanting to finish - I am at the place where I want to improve. I just PR'd my half a week ago at 2:06 and would love to get a sub 2-hour within the year. I'll be using the Advanced Hal Higdon Half Marathon plan when I start training & that incorporates speed & hill work as well as tempo and long distance runs. If you check out his website, he has numerous training plans for all levels and distances.
Part of which plan you choose has to do with your goals as well as time available and fitness level.
Good luck!!!0 -
The orange is actually the Hal Higdon Novice 2, I shifted the days forward so my rest day is Wednesday...the only day it's extremely hard for me to workout because I'm up earlier and home much later, but the plan is exactly how he designed it.
thank you. I'm very excited about the training and the run.0 -
I'm doing Hal Higdon Novice 2 for a half on March 29. So far, I like it. I start with C25K then did a Hal Higdon 10K plan and now I'm a few weeks into the half training.0
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I have a question: Why do most of the training plans have you stop running short of the full 13.1?0
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SuggaD...Because the bridge from 10 to 13.1 is small, and your body will have accumulated enough fitness to bridge the gap.
OP: I am partial to the Hal Higdon Plans as well. Either Novice 1 or 2. The thing with the multiple runs is that you are also working on your accumulated fatigue, which you will battle during your Half Marathon. One way to look at it is if on Monday you run 3 miles, then run 4 on Tuesday, Tuesday you would in theory be starting at mile 3. During taper you rest and reset your accumulated fatigue to zero. So, if you are trying to decide between the two, the Orange plan might seem long and crazy but it is actually the better plan.0 -
I have a question: Why do most of the training plans have you stop running short of the full 13.1?SchweddyGirl wrote: »SuggaD...Because the bridge from 10 to 13.1 is small, and your body will have accumulated enough fitness to bridge the gap.
Also because race day adrenaline will carry you much further, too.
I didn't end up running longer than 10 miles for my half marathon on the 18th (the best laid plans...) but I was consistently running 6-7 miles 2 or 3 days each week plus the longer runs on the weekends. I cut my time over last year's race by 15 minutes.0 -
I have a question: Why do most of the training plans have you stop running short of the full 13.1?
Because most of the plans are beginner - intermediate plans and lots of people want to do just enough to simply finish the race. They're not going for a PR or anything.
Last training plan I did for one had a 16 mile run in it. There's nothing wrong with running over 13 miles in training. It actually helps your race time quite a bit. Longer miles makes running the shorter distances much easier.0 -
I have a question: Why do most of the training plans have you stop running short of the full 13.1?
Because most of the plans are beginner - intermediate plans and lots of people want to do just enough to simply finish the race. They're not going for a PR or anything.
Last training plan I did for one had a 16 mile run in it. There's nothing wrong with running over 13 miles in training. It actually helps your race time quite a bit. Longer miles makes running the shorter distances much easier.
Thanks! This makes sense. My tri coach likes to say the race doesn't begin until mile 10. I want to run longer so that shorter distances are easier. That makes total sense to me.0 -
I have used the F.I.R.S.T plan to run to full marathons and my wife used the 1/2 marathon plan to run 2 Halfs. I like the plan because it is less running than some other plans.
Basically:
Day 1: Track Intervals - Speed work at the track (total about 3 miles)
Day 2: Cross Train - Swim/Kickboard, stationary bike, bike, rowing machine
Day 3: Tempo Run - Mid distance (4-6 miles) with 3-4 being at tempo speed (can't speak full sentence)
Day 4: Cross Train
Day 6: Your choice - Cross train, Strength, Off - whatever your body wants
Day 5: Long Run - Long run day at slow to goal pace
Day 7: Off
There is an app for both Android and Apple. Also there is a book.
http://www.furman.edu/sites/first/Pages/default.aspx
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I have used the F.I.R.S.T plan to run to full marathons and my wife used the 1/2 marathon plan to run 2 Halfs. I like the plan because it is less running than some other plans.
Basically:
Day 1: Track Intervals - Speed work at the track (total about 3 miles)
Day 2: Cross Train - Swim/Kickboard, stationary bike, bike, rowing machine
Day 3: Tempo Run - Mid distance (4-6 miles) with 3-4 being at tempo speed (can't speak full sentence)
Day 4: Cross Train
Day 6: Your choice - Cross train, Strength, Off - whatever your body wants
Day 5: Long Run - Long run day at slow to goal pace
Day 7: Off
There is an app for both Android and Apple. Also there is a book.
http://www.furman.edu/sites/first/Pages/default.aspx
I like this one. Going to try it for my next 1/2.0 -
I have used the F.I.R.S.T plan to run to full marathons and my wife used the 1/2 marathon plan to run 2 Halfs. I like the plan because it is less running than some other plans.
Basically:
Day 1: Track Intervals - Speed work at the track (total about 3 miles)
Day 2: Cross Train - Swim/Kickboard, stationary bike, bike, rowing machine
Day 3: Tempo Run - Mid distance (4-6 miles) with 3-4 being at tempo speed (can't speak full sentence)
Day 4: Cross Train
Day 6: Your choice - Cross train, Strength, Off - whatever your body wants
Day 5: Long Run - Long run day at slow to goal pace
Day 7: Off
There is an app for both Android and Apple. Also there is a book.
http://www.furman.edu/sites/first/Pages/default.aspx
How did you do with FIRST for a full? I used it (with swim/bike XT) and felt *very* undertrained.
ETA: It rocked for a half. That's why I stuck with it.0 -
cheshirecatastrophe wrote: »I have used the F.I.R.S.T plan to run to full marathons and my wife used the 1/2 marathon plan to run 2 Halfs. I like the plan because it is less running than some other plans.
Basically:
Day 1: Track Intervals - Speed work at the track (total about 3 miles)
Day 2: Cross Train - Swim/Kickboard, stationary bike, bike, rowing machine
Day 3: Tempo Run - Mid distance (4-6 miles) with 3-4 being at tempo speed (can't speak full sentence)
Day 4: Cross Train
Day 6: Your choice - Cross train, Strength, Off - whatever your body wants
Day 5: Long Run - Long run day at slow to goal pace
Day 7: Off
There is an app for both Android and Apple. Also there is a book.
http://www.furman.edu/sites/first/Pages/default.aspx
How did you do with FIRST for a full? I used it (with swim/bike XT) and felt *very* undertrained.
ETA: It rocked for a half. That's why I stuck with it.
It worked for me. I have only run 2 Fulls ... and used the plan for both so it is hard to compare. Would I have done better with another plan? I don't know. But I am not someone that absolutely loves running - so the 3 days with only 1 really long day was good for me. This plan does have 5-6 20 mile long runs which is fairly uncommon. Most plans do not have that many 20 mile runs.
Also I like the mixture of days. I like that day 1 was track - I found that my favorite day because it was over fairly quickly, yet I felt like I really DID something when I was done. (I would also end the day with a couple 100M sprints which is not on the plan but fun to do)
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This is very close to what some others have suggested as far as a mid week 4-6 miler and end the week with a longer run.
Thanks!I have used the F.I.R.S.T plan to run to full marathons and my wife used the 1/2 marathon plan to run 2 Halfs. I like the plan because it is less running than some other plans.
Basically:
Day 1: Track Intervals - Speed work at the track (total about 3 miles)
Day 2: Cross Train - Swim/Kickboard, stationary bike, bike, rowing machine
Day 3: Tempo Run - Mid distance (4-6 miles) with 3-4 being at tempo speed (can't speak full sentence)
Day 4: Cross Train
Day 6: Your choice - Cross train, Strength, Off - whatever your body wants
Day 5: Long Run - Long run day at slow to goal pace
Day 7: Off
There is an app for both Android and Apple. Also there is a book.
http://www.furman.edu/sites/first/Pages/default.aspx
0
This discussion has been closed.
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