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Half marathon training
Posted on 5/27/18 at 12:57 pm
Posted on 5/27/18 at 12:57 pm
My daily runs are 3 miles and my long run during the week is up to 5 miles. I think I am ready to start training for my first half marathon. 13.1 miles seems daunting when you've only ran 5. I assume it's mostly pacing and staying hydrated at the water stations. Any advice or training plans anyone could provide?
7
Posted on 5/27/18 at 2:06 pm to cassopher
I’ve done a few halfs and always used one of Hal Higdons programs. I did my best when I stayed dedicated to the cross training as well.
Posted on 5/27/18 at 2:29 pm to cassopher
Use a Hal Higdon program. I started running in 2006 then ran my first half in 2007 with a 15k being my longest run. It was ugly, so I wouldn't advise that.
Posted on 5/27/18 at 3:29 pm to cassopher
quote:
Any advice or training plans anyone could provide?
Run consistently.
Before my first one, I never ran more than 6-7 miles until a couple of weeks before. But I ran 3-4 times per week averaging about 16-18 miles per week.
Prior to the race I did one 8 miler and one 9.
Ran the race with no problem. Not fast. About a 2:08. But I am not young.
Only other advice is to not be intimidated by it. It's not that hard if you just put miles on the legs. You likely won't even get winded before your legs would give out.
Posted on 5/27/18 at 5:02 pm to cassopher
quote:
My daily runs are 3 miles and my long run during the week is up to 5 miles.
You will be absolutely fine.
Never ran before in my life and just did the Hal H. program, worked perfectly.
Goodluck! (recommend the Jazz Half in Nola)
Posted on 5/27/18 at 7:26 pm to cassopher
quote:
Any advice or training plans anyone could provide?
Start about 12- 16 weeks out.
For the most part, you'll run about 3-4 times during the week, about a 5k worth each time out. You can mix in things like tempo runs, fartleks, etc.
For the long run on the weekend, start with a 3 miler, then up it a mile each week, or every other week, depending on how much time you started training. Reach 12 miles 2 weeks prior to your scheduled half marathon.
The last 2 weeks gear it down so you'll be rested and healed for your race
Posted on 5/27/18 at 8:17 pm to cassopher
I used the Hal Higdon novice program. I felt like it didn't give me enough miles before my first. I ran 8 good miles and "fell forward" for the last 5.1.
I got up to 30+ miles a week before my 2nd half and finished it strong and fast.
Biggest piece of advice is train slow. You should not be running race pace with every run. You should definitely not be running race pace when adding miles to your long run. In fact, many coaches will say to back off a full minute off your long run pace. So if you're shooting for a 10:00/mile pace for the half, it would benefit you to run your 11 mile long run at 11:00/mile.
You'll be surprised to see your preparation in action come race day after tapering the week before.
I got up to 30+ miles a week before my 2nd half and finished it strong and fast.
Biggest piece of advice is train slow. You should not be running race pace with every run. You should definitely not be running race pace when adding miles to your long run. In fact, many coaches will say to back off a full minute off your long run pace. So if you're shooting for a 10:00/mile pace for the half, it would benefit you to run your 11 mile long run at 11:00/mile.
You'll be surprised to see your preparation in action come race day after tapering the week before.
Posted on 5/27/18 at 9:36 pm to StringedInstruments
Good advice. My last half was at an 8:58 pace. 80% of my miles were at 10:30-10:45 pace. Annoyingly slow sometimes. Id do tempo, race pace (5k pace, 10k pace, etc.) stuff too, but mostly slow and easy
Posted on 5/27/18 at 11:10 pm to KG6
quote:
Good advice. My last half was at an 8:58 pace. 80% of my miles were at 10:30-10:45 pace. Annoyingly slow sometimes. Id do tempo, race pace (5k pace, 10k pace, etc.) stuff too, but mostly slow and easy
Meh.
I think the shorter runs during the week, need to be at a pace faster than your goal. So, if you want to run a 9:00/mile for the half (end up running just under 2 hours for the race), I'd want to run about 8 minute or so 5k's at least once a week, if not more.
The body needs to know what it's got to do to maintain for the race. I think tempo runs are important. Plus, I like to try another idea. When running a mid length run, say about a 10k, vary your speeds each mile, and try to run the last mile at target race pace.
Posted on 5/28/18 at 12:49 am to cassopher
Don't do what I did. I was running maybe 15-20 miles a week and then one day said to hell with it, I'll run a half marathon. It was 6 weeks away so my first training session for it, I ran 9 miles. Bad idea, my shoes were shitty and I got a blister after the first run. It never went away and I just trained through it. Well that 9 miles was the longest I ran to train for the half. Still wearing the shitty shoes I proceeded to my first half marathon not knowing what I was doing. The blister really flared up about mile 9 or 10 and I evidently was compensating for it by putting more weight on my other foot. I hair line fractured a bone in my other foot that had me hardly able to walk the next day. I finished in 1 hour 32 minutes and was 24th out of about 480 runners for the half. Finished in the top 10 for my age group. All in all it was a great experience because I had no idea what I was doing and the high after it was over was awesome. My last 2 or so miles I'm sure I clipped them in sub 6 minute pace as I was so jacked up. I basically fell out after I crossed the line and had no clue about what I'd done
That was when I was in damn good shape and had dreams of running a sub 5 minute mile. My best was a 5 minute 23 second mile
That was when I was in damn good shape and had dreams of running a sub 5 minute mile. My best was a 5 minute 23 second mile
Posted on 5/28/18 at 7:14 am to East Coast Band
All i can say if it worked for me. I have a coach who sets my workouts and thats the plan (triathlon, but he also coaches pure runners). Use Jack Daniels Vdot method to find paces. Basically run a 5k all out and find your time on his chart. Then use that time to determine all other paces (1k, 5k, 10k, half, full, tempo, and easy). Easily 80% was easy. Maybe once a week you get an hour run with 2x20 intervals of tempo in there. At most 4x8 at 5k pace with 2 min easy in between. Hard, but no running a 5k at 5k race pace. I was a bit nervous at the start because the fastest id ever run 13.1 was at a 9:30 pace. With a short taper, it was extremely easy and with a little more experience, id have dropped a little more time due to kicking it up earlier. I 100% believe in that method. See it echoed everywhere I read about endurance sports.
Posted on 5/28/18 at 1:50 pm to Bama and Beer
Your story is funny and typical of younger (in your 20s) type runners. You still were running a fair amount. Just get some new shoes.
Keep it up and you should be able to keep running good times as you get older.
But, as you age, unfortunately, you WILL have to properly prepare. Good luck
Keep it up and you should be able to keep running good times as you get older.
But, as you age, unfortunately, you WILL have to properly prepare. Good luck
Posted on 5/28/18 at 2:26 pm to East Coast Band
Let me ask, what would you guys say is the least amount i have to physically run regually to get ready? I do a fair amount of cross training, weights twice a week, spin twice a week and a cardio intense hiit day every saturday. I mix in a race here and there but dont rack up a large amount of miles each week. I do fine on races but i haven't tested past a 10k. Looking to do the jazz half myself in October and was planning on really only adding a long run to my schedule each Sunday. So far the cross training seems to have been enough to stay in decent cardio shape but i dont know how that will translate to a longer distance.
This post was edited on 5/28/18 at 3:42 pm
Posted on 5/28/18 at 3:21 pm to LSU5508
If you start now just do what you do and add a long run on the weekend. My first half I only trained to 9 miles. I’ve done a bunch but I did RNR in March on very minimal training. 8 mile run was my longest run.
Posted on 5/28/18 at 7:09 pm to LSU5508
I ran 4 miles 2-3x per week at race pace and then one long run on the weekend a little bit slower than race pace but I picked up the pace if I was feeling good. Started with 7 miles on the long then went up weekly until 10 miles then 9 miles the week before.
Main thing in the half is don't let the sprinters out of the gate throw off your pace. Run your own race and you will pass them up eventually. Also pick a projected finish time faster than you want because so many people overestimate their ability and you'll be stuck in the gate with a bunch of slowpokes which will prevent you from getting in your groove early.
Main thing in the half is don't let the sprinters out of the gate throw off your pace. Run your own race and you will pass them up eventually. Also pick a projected finish time faster than you want because so many people overestimate their ability and you'll be stuck in the gate with a bunch of slowpokes which will prevent you from getting in your groove early.
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