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Runner's Training Tips: first half marathon

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- CommentAuthor mauska
- CommentTimeNov 24th 2007
hi all,

have just registered few minutes ago as i am trying to find some info about running training.

in may 2008 am going to run my first half marathon and wanna start training for it.

am very occasional runner, but going to the gym, cycling..., running is not exactly my favourite activity, but would like to change it. any ideas about how to start and get ready for may?

thanks a lot mauska
- CommentAuthor changingground
- CommentTimeNov 25th 2007
See Hal Higdon's beginners guide to training for a half marathon, or Runner's World training guide, which is interactive (you'll have to do a measured run, timed, to input results for a recent race, I think). Either one, closely followed, will get you there.
- CommentAuthor vixidu
- CommentTimeNov 26th 2007
I'm glad I found you all. I've been running only for about a year, and was wondering if I was crazy to start thinking of training for a half. My weekly mileage is between fifteen and eighteen, and I just finished my first seven-mile run. I have a friend who is a veteran of the Chicago and Marine Corps marathon so I can get input from her but it's great to get tips from others . . . off to check Hal Higdon and Runner's World . . . keep the ideas coming!

K
- CommentAuthor kudzu123
- CommentTimeNov 27th 2007
If you are an active runner and racer @ other distances - check out the online training coach over at runner's world - it will calculate a weekly program for you based on your recent time and distance for your new longer distance and when you want to be ready for it!

I am getting ready for my first 1/2 marathon in March! It's a GREAT training program that will incorporate tempo runs, speed work and long runs on whatever day you choose. I'm up to 8 on my longs already, and I'm typically a 5k runner

GOOD LUCK!

CM
- CommentAuthor shoe
- CommentTimeNov 28th 2007
I ran my first 1/2 marathon in Akron, OH earlier this year. Used a runnersworld.com training guide. Following the plan did the trick for me. The race was a blast, looking forward to the next one.
- CommentAuthor TheFlyingDutchman
- CommentTimeNov 29th 2007
I ran my first half in 2005 also my first year back into sport after 25 years off.The best book I have read is called run to the top it is an Arthur Lydiard book, only the best ruuning coach ever I think its written by Garth Gilmour.Follow the 10% princeple no more than 10%per week increase. I was placed second in the NZ half marathon champs 2006. Have a good base to your running and don't forget the long run once a week. Do some tempo runs in the ten weeks prior to your race. Don't race your training train to race.My typical training before the NZ1/2 champs in 2006 went a bit like this:

Sun long run (race was in June) by Feb I was running 20miles comfortabley?Mon: Rest Tues: speed work 5-8 1km reps (I got down to 3@ 3:18/5@3:22) Wed: moderate easy run 1 hour. Thurs: 45mins with 8 x 100strideouts at the end. Fri: Rest. Sat club run one hour plus or race( could do 5k time trial). Please read or even look online for anything to do with Arthur Lydiard as you will get the best information from there. Most of all relax, enjoy and don,t get too carried away with the atmosphere which is exciting good luck and run fast. get some massages in as well
- CommentAuthor skinny
- CommentTimeJan 16th 2008
I've recently found this website which I must say is brilliant.

I'm currently running 3 sessions a week, Tuesday's 5/6 miles on a treadmill, Thursdays 5/7 outside and a long run of 10 miles on a Sunday.

I want to put in some speed work as an extra day but am unsure of what the rest period should be in between each 1km lap.

Any ideas ??
- CommentAuthor galvanizd
- CommentTimeFeb 3rd 2008
Howdy everyone!

This is my first post as I'm new to this site (joined about half an hour ago) through the recommendation of my friend. I have to say that I'm freakin' excited that there's such a supportive community around running exists!

Mauska, I'm also training for my first half marathon on May 11, 2008 for the Mississauga Marathon ( www.mississaugamarathon.com). Right now, I've been swimming alongside running to measure and increase my lung capacity.

I run at least 3 times a week, with Sunday being the day for my long runs. I'm up to running 8.3 kilometres (I'm Canadian eh? :). I'm not entirely sure about how to weave weight training to build some muscle mass or tone my body in the process of training. I'm thinking of picking up the P90x fitness program. What do all of you think?

Oh yeah.. what exactly is a "tempo run"?

Thanks!
- CommentAuthor jtoutant
- CommentTimeFeb 18th 2008
Tempo runs are shorter ones at or slightly above race speed (for us training for half marathons, that would probably be somewhere around 5 or 10k speed?)

If you're doing 1k intervals, I'm thinking you'd probably rest for :30-1:15. More rest if you're running the intervals faster, less rest if you're doing more of them or at a slightly slower pace.

If you're going to fit weights in to your schedule, I think you should shoot for twice a week. A good alternate would probably be dryland core strength work (abs, medicine balls, etc.)

I'm finding it interesting that many of you are only running 3-4 times a week. I'm actually training for a half Ironman Triathlon (13.1 mile run at the end), and was beginning to worry that fitting in 3 runs a week wasn't enough.

Another goal of mine that hasn't been mentioned yet is a hill run every two weeks. That is supposed to really increase your strength, and I think hills are very challenging mentally - especially when you have to deal with more than a few of them in one run!

Good luck everyone!
- CommentAuthor slg220
- CommentTimeFeb 18th 2008
Galvanizd... I didn't even know that there was a 1/2 in Mississauga. Thanks for posting that! I was planning on running the 1/2 in Ottawa this year, but can't since that is when my best friend is having her bachelorette party. Hope to see you there!
- CommentAuthor dux084
- CommentTimeFeb 23rd 2008
http://www.halhigdon.com/halfmarathon/novice.htm

I used this training program for my first half and went from barely being able to run 3 miles at a time to finishing 13.1 in under 2 hours. I only trained for 3 months so it should work for you.
- CommentAuthor fb.CarolB.254
- CommentTimeOct 4th 2009
I'm glad I found this thread! I have to say I've been incredibly intimidated - all plans assume you can already run 2-3miles comfortably... what about those of us that are slowly working up to a 1/2 marathon and are truly novice, just trying to get into good shape, stay healthy and build good habits? I love all the advice and tips and totally respect how amazing many of you are. For me, my time and speed are less important that just finishing right now. :)

I could not find any 1/2 marathon training programs on this site so I'm super stoked to have the one suggested above and wish I could integrate it somehow into this site... Thanks so much! Happy running.

Oh, and PS - any tips for a true novice (barely running 2 miles right now, about a 12-15 min/mile pace)... are welcome.
- CommentAuthor coachduck
- CommentTimeOct 6th 2009
The one most important bit of advice I can offer is learn the proper technique for running first. You hear about a lot of injuries about a month out from whatever event people run and that ruins their event. As you add mileage/time you are just repeating your stride over and over and if you are doing it wrong, you will get hurt. It's just a matter of time. Get it right first, then build your mileage according to the 10% rule or whatever works best for you. No sense being able to run 10 miles incorrectly to find out that when you push to do 11 you fall apart from wear and tear.
- CommentAuthor meyersgm
- CommentTimeOct 6th 2009
I would recommend weekly total mileage progression be closer to 5%. Getting it up closer to 10% weekly progression may lead to overuse injury, especially if this is your first 1/2 marathon. When is your goal 1/2 marathon? Ideally, it is best to be running consistently for 6 months prior to starting a training program for your first half marathon. That gives you 24 weeks for the basebuilding, sharpening, tapering, race and recovery cycles. Most people, however, find that 18-20 weeks works well for them, running on average 3 days per week. Good luck!

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