Half Marathon - Help

[jonesey]

Evening PH'ers,

This is bound to get moved so would appreciate a response before it gets sent to the archives!!

Long story short, my mrs has signed us up to do a half marathon in March @ Silverstone (see the car theme there?)

Anyway, i'm looking for a tried and tested training schedule for me to follow between now and March that will get me up to speed.

My current level of exercise is around 25 miles a week on the Bike (normally in one Ride on Saturday) as well as a couple of 3 or 4 mile runs. I have done the Coast 2 Coast Cycle challenge so i know my cycling is fine - running is another kettle of puppies.

Does anybody have any suggestions around Schemes/Schedules which i could use?

Over to you

Jonesey

[BoRED S2upid]

4 months to get from 4 miles to half marathon?!!! Can't she do it on her own and you follow on the bike?.

[jonesey]

I'm Sure i could do more but have never really had any actual desire to do so.

You reckon it's not possible?

[ellroy]

i reckon you should be ok, switch from the bike to the running, up the distance a mile or so each week or two. The issue is mainly in the head, you've probably got a decent level of fitness to build on, so just getting to the I know i can do it point is what needs to happen.

Went from running at most 5 miles 1/2 times a week to doing a 40 miler in the peak district after doing a couple of ten mile training runs a few years ago, all in the head.

[DBSV8]

olly22n said:

ellroy said:

i reckon you should be ok, switch from the bike to the running, up the distance a mile or so each week or two. The issue is mainly in the head, you've probably got a decent level of fitness to build on, so just getting to the I know i can do it point is what needs to happen.

Went from running at most 5 miles 1/2 times a week to doing a 40 miler in the peak district after doing a couple of ten mile training runs a few years ago, all in the head.

possibley.

The hitting of walls etc etc can be overcome in your head, but you must train properly, and stretch otherwise you will just seize up (as i did )

years ago in my late 20s , I used to Run from work Wytch Farm M site to the BP car park twas a 4 mile run. running 28 minutes average .

The max i ran was 6 miles to the main gate near Corfe castle ,a few weeks later i recieved a letter through the post thanking me for entering a charity event half marathon from M site to the BP building at Holten Heath across country !!...........The rig crew had entered me for a laugh...........gits.
anyway I continued with the 4 mile runs 3 times aweek , come the day i set off at the same pace and completed the course in 1hr 38mins ...

what really knackered me was i had to go back and finish my shift at the Rig ..........bloody German Toolpushers !!!

[JQ]

You'll be absolutley fine based on what you're already doing. As said above there's loads of training schedules out there just Google it. A half marathon is not too bad and you've got plenty of time to up your training. Good luck.

[Ayahuasca]

This site is your friend: http://www.halhigdon.com/halfmarathon/index.htm

I have followed Hal Higdon's schedules and done one half and three full marathons so I can confirm they work!

[ewenm]

Standard reply to this type of thread:

• Check out the guides at www.runnersworld.co.uk
• Talk to/join your local athletics club - people to run with, training advice, discounts at running shops and for race entries. Find your local club(s) here: http://www.uka.org.uk/grassroots/search/ and don't worry, in any decent sized club there will always be people going at your pace (unless you get really really fast).

Other basic advice - find a local running shop and get a pair of running shoes fitted properly for you. Try to do at least some of your running on playing fields or other offroad surface to reduce the impact on the joints.

Good luck and enjoy it.

[JQ]

[quote=ewenm]find a local running shop and get a pair of running shoes fitted properly for you.[quote]

That's the best bit of advice on here - I went out and got a pair of Saucony's and they are the most comfortable trainers I've ever had. Try on all the different Premium Brands and find which one suits you. But make sure you do it at a proper running shop with a treadmill - not at JJB buying a pair of AirMax.

Edited by JQ on Wednesday 18th November 20:25

[Twit]

Just make sure you do some runs each week and you will be fine!

I did a half marathon last year having done no training, none at all, I took someones place the night before the race as I was in the pub and thought it would be funny! I just jogged round, the last couple of miles were a bit painful, but did it in a couple of hours. I think if you are reasonably fit then you'll be fine, 13 miles is distance that you can just get round on adrenaline!

[Ayahuasca]

Twit said:

Just make sure you do some runs each week and you will be fine!

I did a half marathon last year having done no training, none at all, I took someones place the night before the race as I was in the pub and thought it would be funny! I just jogged round, the last couple of miles were a bit painful, but did it in a couple of hours. I think if you are reasonably fit then you'll be fine, 13 miles is distance that you can just get round on adrenaline!

9 minute miles is fairly quick for a 'jog'. Most people could not string 13 of them back to back with no training.

[Slagathore]

Ayahuasca said:

Twit said:

Just make sure you do some runs each week and you will be fine!

I did a half marathon last year having done no training, none at all, I took someones place the night before the race as I was in the pub and thought it would be funny! I just jogged round, the last couple of miles were a bit painful, but did it in a couple of hours. I think if you are reasonably fit then you'll be fine, 13 miles is distance that you can just get round on adrenaline!

9 minute miles is fairly quick for a 'jog'. Most people could not string 13 of them back to back with no training.

My mate has managed 2 half marathons with no training. I think his times were around the 2:15 mark.

Plenty of time to prepare for the half. I was running 4mile runs in the build up to a 10K race. By the end of the race, I felt like I could have gone round again, which would have been 12ish miles. Wether or not I'd have made it is a different matter

It's suprising what difference it makes being out and about and surrounded by other people, plus the adrenaline helps.

[Ayahuasca]

Slagathore said:

It's suprising what difference it makes being out and about and surrounded by other people, plus the adrenaline helps.

Correct, however these factors are also responsible for making you start out too fast and run out of steam. Good tip is to have a target time for each mile and, in the early stages, make sure you don't run any faster than that time.

[Twit]

As I said I think (well know really!) that you can get round on adrenaline, but that is assuming that you are fit. I did no training but I do cycle and swim etc, mainly because I hate running! If you were someone who had literally done nothing before then a half marathon could be painful. Wasnt it Jade Goody a few years ago that tried the London Marathon with no training? I think she got 20 miles before having to stop, but that was still 20 miles on no training!!

The OP has loads of time, think about it after Christmas!!! I am doing the Reading one this year, how I got myself into that I dont know, but I have a month or so in Oz on holiday before then and it can be guaranteed that there will be no training and plenty of beer on that!!

[Ayahuasca]

Twit said:

As I said I think (well know really!) that you can get round on adrenaline, but that is assuming that you are fit. I did no training but I do cycle and swim etc, mainly because I hate running! If you were someone who had literally done nothing before then a half marathon could be painful. Wasnt it Jade Goody a few years ago that tried the London Marathon with no training? I think she got 20 miles before having to stop, but that was still 20 miles on no training!!

The OP has loads of time, think about it after Christmas!!! I am doing the Reading one this year, how I got myself into that I dont know, but I have a month or so in Oz on holiday before then and it can be guaranteed that there will be no training and plenty of beer on that!!

Was more like five miles IIRC.

[pokethepope]

You're lucky - I've got a half marathon a week on Sunday (the 29th) and I haven't done any running, at all, for about a year!

[S1CHEWY]

I can vouch for a lot of replies here, but must say that you need to vary all your training & ensure you get time off & massage (Not the type you think).

Realistically 12 week training will see you a good race based on 35-40 mile a week plan, although 25 miles a week with at least 10miles at weekend slow.

Easy plan to follow.
Monday 4m/5m easy
Tuesday 5-8 800m at comfotably quick pace
Wednesday 4m/5m easy
Thursday 6/7mile steady run. Aim to be around 1 minute slower than goal race pace.
Friday - OFF
Saturday 4/5 mile easy
Sunday 10/11/12/13/14 or whatever you can do Long Slow Pace - Aim to be out for as long as you will be racing.


Dont forget to drink loads of water.....You will P**s loads to start, but get used to it quite quickly.

I like many started out thinking this is alright 3/4 days a week. 3 years later you cant go a day without it.

20 miles at night in Brecon Beacons Next Saturday Night!!

[Man-At-Arms]

jonesey said:

a tried and tested training schedule

run, Forest, run

[anonymous-user]

S1CHEWY said:

I can vouch for a lot of replies here, but must say that you need to vary all your training & ensure you get time off & massage (Not the type you think).

Realistically 12 week training will see you a good race based on 35-40 mile a week plan, although 25 miles a week with at least 10miles at weekend slow.

Easy plan to follow.
Monday 4m/5m easy
Tuesday 5-8 800m at comfotably quick pace
Wednesday 4m/5m easy
Thursday 6/7mile steady run. Aim to be around 1 minute slower than goal race pace.
Friday - OFF
Saturday 4/5 mile easy
Sunday 10/11/12/13/14 or whatever you can do Long Slow Pace - Aim to be out for as long as you will be racing.


Dont forget to drink loads of water.....You will P**s loads to start, but get used to it quite quickly.

I like many started out thinking this is alright 3/4 days a week. 3 years later you cant go a day without it.

20 miles at night in Brecon Beacons Next Saturday Night!!

dependant upon desired finishing time, i would sugegst that this training schedule is too intense for a first half marathon unless you are planning sub 1h30m. its very intense and unless you are already of a reasonable level and your body is used to running, you are more likely to injure yourself with something this intense...

for my first half, i ran about 15 per week in 3 x 5 mile sessions only ramping it up to longer distances with about a month to go and even then only to 10 miles. i ran a 12 miler the week before the race but was very confident that i had a good enough level of core fitness (through cycling and rowing etc) to not have any worries come race day. as it was i ran a comfortable 1h53. remember a stretching session is just as good as a running session early on.

[ewenm]

pablo said:

remember a stretching session is just as good as a running session early on.

I disagree with that. The only situation I can think of where a stretching session is as good as a run (or better than) is if you're injured and doing rehab. A stretching session will have zero effect on your cardio-vascular fitness which is what's needed for distance running.

My coach recently gave a talk to some of the TeamBath AC members - the main message was that nothing can be substituted for mileage (with the caveat of being uninjured). However, increasing your mileage by more than 5-10% per week can lead to injury if you're not already an experienced runner.

If it's a choice between a 5 mile run and a stretching session, I'd pick the run every time. Ideally I'd do the run AND the stretching afterwards. Also, never ever stretch cold - always make sure the muscles are warm first.