Marathon Training - Looking for help & advice

staceymole
staceymole Posts: 6 Member
edited December 20 in Fitness and Exercise
Im looking to run my first half marathon next year what are peoples' tips on training plans and nutrition?

Replies

  • dewd2
    dewd2 Posts: 2,445 Member
    AWESOME!

    How much do you currently run and how long have you been running?
  • samthepanda
    samthepanda Posts: 569 Member
    I'm running my first half in 3 weeks so I'll let you know! It's been hard to keep motivation and make time. I ran a few years ago for a couple of years, never fast but 3-4 miles twice a week and I'd done a couple of 10ks. Then my running partner got injured and I let it slip. I entered the race intending to get back but week after week I put it off - too cold, too wet, too busy ....and suddenly it was less than 5 months til the race! The first runs were awful i couldn't run half a mile. I did some of couch to 10k and I should have stuck.to it longer but I just kept trying to get out 2-3times a week usually only 30-40 mins. On Friday I did my longest train ing run of 9 miles. I am looking at a time of 3 hours but that's ok, the mileage felt fine and the buzz I got from doing that myself is still with me. Hope it feels as good on event day!
  • RunnerGirl238
    RunnerGirl238 Posts: 448 Member
    dewd2 wrote: »
    AWESOME!

    How much do you currently run and how long have you been running?

    This! More info please:) I'm training for my 7th (in 2 weeks) and love offering insight. I know little and rely a lot personal anecdotes, but I've got a lot of experience with several race distances.

    Do you run? Do you like structured plans? What's your fitness level? How can we help :)
  • spiriteagle99
    spiriteagle99 Posts: 3,748 Member
    Start building up your base now. Slowly increase the distance on all your runs. The stronger your base, the better your training will go.

    Hal Higdon has free training plans for all distances and all levels of running. Train for some shorter races now. That will teach you something about training and dealing with race day nerves and besides, racing is fun. It will help you build your mileage safely. Doing it on your own usually ends up with you either very under-trained or injured.
  • staceymole
    staceymole Posts: 6 Member
    I recently started a couch to 5k program and i am on running 4 circuits of running 8 minutes and walking for 2 minutes and then building on this each week. Im.aiming to run 5k in approx 3 weeks.

    After that im not really sure how to plan a training plan in preparation for running the half marathon and diet wise what kind things i should and shouldnt be eaten in the run up to the marathon.

    Thank you for the replies too
  • deannalfisher
    deannalfisher Posts: 5,600 Member
    staceymole wrote: »
    I recently started a couch to 5k program and i am on running 4 circuits of running 8 minutes and walking for 2 minutes and then building on this each week. Im.aiming to run 5k in approx 3 weeks.

    After that im not really sure how to plan a training plan in preparation for running the half marathon and diet wise what kind things i should and shouldnt be eaten in the run up to the marathon.

    Thank you for the replies too

    the good news is that you don't need to plan a training plan - there are many free ones available online

    i saw Hal Higdon recommended - i also like Galloway (run/walk intervals)
  • firef1y72
    firef1y72 Posts: 1,579 Member
    With a year to go you have loads of time to prepare, most half plans are around 16 weeks. Until then it's a good idea to build a base, maybe plan to have one longer run a week (even if you are completing this in run/walk) intervals. Start at 4 miles then add half a mile a week until you're up to 6miles, after that run every other long run as the 6 miles and increase the other by a mile a week until youre up to 10. You wont believe how much having that base will help once you start training proper and then you can just adapt a free plan to take your base in to account.

    I'm just about finished training for 2 full marathons in 2 weeks and after that final marathon on Sunday I'm going to be reverting to half training. I'll be running 10-13miles at least once a month (depending on races) plus at least 6 miles every week. I'll also be doing sprint sessions, hill sessions and short fast runs. I have a training plan, but tbh wont really be sticking to it other than pace guidelines to get the time I want.
  • SullyD65
    SullyD65 Posts: 3 Member
    I started training 4 weeks okay for a half marathon in September and I've been doing the Run/Walk intervals. My asthma seems to be doing a lot better and the walking intervals really seem help me!
  • mbaker566
    mbaker566 Posts: 11,233 Member
    wonderful.

    while focusing on the calorie allotment mfp gives you, i like to focus on nutrition and squeeze as much as i can out of every calorie.
    there are a variety of free plans on the internet. it's best to follow a plan to help avoid injury. hal higdon and galloway might be the most popular. stick to the plan as best as possible. trust the plan
    make sure you have good shoes, fitted to your needs.

    runner's thread
  • dewd2
    dewd2 Posts: 2,445 Member
    staceymole wrote: »
    I recently started a couch to 5k program and i am on running 4 circuits of running 8 minutes and walking for 2 minutes and then building on this each week. Im.aiming to run 5k in approx 3 weeks.

    After that im not really sure how to plan a training plan in preparation for running the half marathon and diet wise what kind things i should and shouldnt be eaten in the run up to the marathon.

    Thank you for the replies too

    Couch to 5K is an excellent way to start running. There's a follow up 10K plan as well. I suggest trying it next. After that just run. Have fun and run slow and easy until you can get the 10K distance without stopping.

    Another great option is to go straight from the C25K plan to Hal Hidgon's novice plans. Start here and work your way up thru the 5k, 10k, and then the HM plans. https://www.halhigdon.com/training-programs/other/beginning-runners-guide/

    Good luck.

    PS - Don't do too much too soon. Some people will no doubt chime in telling you do to specific speed training and other nonsense that doesn't apply to beginning runners. Take it easy, have fun, and enjoy the experience. This will keep you healthy and happy.
  • sarabushby
    sarabushby Posts: 784 Member
    Seconding Hal Higdon plans!
    The pieces of advice I wish I’d been given/actually listened to...
    - don’t try and make up for training sessions you miss - if you miss a session through illness or because life gets in the way, that’s ok, pick up with the next one. DO NOT try and squeeze it in and play ‘catch up’.
    - Your long slow run should be so so so slow. These are the runs that your body makes adaptations from, by running super slow you’ll avoid injury risk and you’ll still get all the benefits of time on your feet. Don’t fall into the trap of doing your long run at the pace you hope/expect to do your race at.
    - run the first half of the marathon SLOW - like, slower than slow. If you feel good at half way, maybe pick up the pace a little, review again at 22mi and potentially pick up pace again. Running a negative split will make your day a million times more enjoyable. I put all my faith in my running friend who told me how very slow to do that first half of my race, it paid off. I finished the last few miles at more or less my 5k race pace!
    - Practise fuelling & hydration strategies early on in your training.
    - Get regular massage/physio for injury prevention and if you get a niggle, get help before it gets serious.
    - Larnacane anti chaffing gel is wonderful stuff (use it anywhere that rubs...under your bra, underarms etc)
  • staceymole
    staceymole Posts: 6 Member
    Thank you everyone for the help and advice I really appreciate it. You have given me lots to focus on and I will be doing lots of research and practice 😁
  • sammidelvecchio
    sammidelvecchio Posts: 791 Member
    There is a couch to 10k after you finish 5 if you like the structure of the C25k program.
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