How long to train for a half marathon?
Discussion
A few of the younger lads at work will be doing the Plymouth half Marathon next year (June 3rd), and I've been asked if I'd be up for it.
I'm pretty unfit at the moment (Actually, pretty much always have been!). I'm 42, just under 16 stone and 6 foot 2 inches tall. Not exactly fat, but not a drainpipe either! I don't have any health problems or anything that would prevent me from competing.
I'd need to be able to complete it in around 2 hours to not hold the other guys up - they are mostly about half my age and super fit, but have said they will run to the pace of the slowest person. (IE probably me!)
Is this a feasible target?
Can anybody point me in the direction of a decent and achievable training plan - I'd have to start in the New Year (won't we all!)
Cheers
I'm pretty unfit at the moment (Actually, pretty much always have been!). I'm 42, just under 16 stone and 6 foot 2 inches tall. Not exactly fat, but not a drainpipe either! I don't have any health problems or anything that would prevent me from competing.
I'd need to be able to complete it in around 2 hours to not hold the other guys up - they are mostly about half my age and super fit, but have said they will run to the pace of the slowest person. (IE probably me!)
Is this a feasible target?
Can anybody point me in the direction of a decent and achievable training plan - I'd have to start in the New Year (won't we all!)
Cheers
I would say go for it mate. No matter how unfit you are you have plenty of time to train etc. Do it for charity or something so it gives you a reason to do it.
Get yourself some good running trainers and get running.
As for the training im guessing it would be best to build up from a low distance gradually esp if you havent done any before.
Get yourself some good running trainers and get running.
As for the training im guessing it would be best to build up from a low distance gradually esp if you havent done any before.
Provided you don't rush it and don't pick up an injury then 7 months is a good time. I've done the Plymouth Half a few times - there are easier ones as it's quite a hilly course, especially when you go through the woods at Saltram House and then up the road to the hotel.
Recommend running for time rather than distance initially. Try interval running to gain fitness and help shed a bit of weight; run the distance between two lamp posts, jog for 3 or 4 lamp posts, run between the next two etc. Try and build up from 20 minutes to 30 minutes to 40 minutes over the course of a month or two.
Stay off treadmills if you can. They're too easy - there's no wind resistance and no unevenness to get your ankles used to it, meaning that your ankles are weak for road running and you'll find it too hard when the wind gets up.
Hills are your friend and at least there are plenty of them in Plymouth! I ran a half marathon in Paris in 1'36 despite never running for more than 6 miles distance - running the South West Coast path and UP the side of some of the steeper bits got my running fitness massively up.
My normal half marathon regimes involve running about 4 or 5 miles at least twice a week and then a much longer one at the weekend. In the month before the Plymouth Half, I'd be running on the hills daily (only 3 miles, but a killer) about 3 times a week and then running about 12 miles on a Saturday morning. (from my flat on Durnford St, round the Hoe, out across the gas works, down the track past the
camp to Saltram, through the woods to Plympton, over the river and under the DC at the Sainsbury's and then all the way back to Durnford St again.) Most of this covers the same route as the Plymouth Half, so you get used to the feelings of fatigue and know you can push on.)
Go for it! Don't forget to stretch afterwards! Got to Frank Elford and get yourself some decent trainers so that you don't trash your ankles by using the wrong running shoes.
PS I also run with a heart rate monitor, which I find helps a lot with my running style by making me run more efficiently, but I wouldn't go out and spend ridiculous amounts of cash on one.
Recommend running for time rather than distance initially. Try interval running to gain fitness and help shed a bit of weight; run the distance between two lamp posts, jog for 3 or 4 lamp posts, run between the next two etc. Try and build up from 20 minutes to 30 minutes to 40 minutes over the course of a month or two.
Stay off treadmills if you can. They're too easy - there's no wind resistance and no unevenness to get your ankles used to it, meaning that your ankles are weak for road running and you'll find it too hard when the wind gets up.
Hills are your friend and at least there are plenty of them in Plymouth! I ran a half marathon in Paris in 1'36 despite never running for more than 6 miles distance - running the South West Coast path and UP the side of some of the steeper bits got my running fitness massively up.
My normal half marathon regimes involve running about 4 or 5 miles at least twice a week and then a much longer one at the weekend. In the month before the Plymouth Half, I'd be running on the hills daily (only 3 miles, but a killer) about 3 times a week and then running about 12 miles on a Saturday morning. (from my flat on Durnford St, round the Hoe, out across the gas works, down the track past the
camp to Saltram, through the woods to Plympton, over the river and under the DC at the Sainsbury's and then all the way back to Durnford St again.) Most of this covers the same route as the Plymouth Half, so you get used to the feelings of fatigue and know you can push on.)Go for it! Don't forget to stretch afterwards! Got to Frank Elford and get yourself some decent trainers so that you don't trash your ankles by using the wrong running shoes.
PS I also run with a heart rate monitor, which I find helps a lot with my running style by making me run more efficiently, but I wouldn't go out and spend ridiculous amounts of cash on one.
Keep you eye on Lidl for a cheap HRM. Join your local running club, or there might be a slimming club with a running club. Losing some weight may reduce your chance of an injury.
Good luck stay positive and motivated, start slowly. Use runkeeper or equivalent on your phone to track, very motivating.
Good luck stay positive and motivated, start slowly. Use runkeeper or equivalent on your phone to track, very motivating.
have a look on runners world: http://www.runnersworld.co.uk/racing/big-half-mara...
they have a lot of existing training plans for different fitness levels. you can also custom make some based on your time goals.
they have a lot of existing training plans for different fitness levels. you can also custom make some based on your time goals.
Thanks for all the info chaps.
Just as an aside, one of my colleagues did the New York Marathon the other week. He's done three half marathons this year (Torbay, Eden Project and Plymouth) and plays football two or three times a week. Other than that, he didn't do any special training other than running to work a couple of times. He did it in 4:12:18. None of us can understand how he managed it with so little training!
Just as an aside, one of my colleagues did the New York Marathon the other week. He's done three half marathons this year (Torbay, Eden Project and Plymouth) and plays football two or three times a week. Other than that, he didn't do any special training other than running to work a couple of times. He did it in 4:12:18. None of us can understand how he managed it with so little training!
As above, eminently feasible target if you're sensible about it. Runners World will have links to "beginner" HM training plans. Joining your local running club is good motivation as you have others to run with and access to experienced runners and coaches for advice, also you might get discounts at your local running shop and with any physio/sports massage you want.
Rather than starting in January, I'd try to start in December - if you have time off work over Christmas it can be easier to find time to get out for a run and start getting used to it before fitting it round work.
There's a long-running (
) running thread in the Sports forum too.
Rather than starting in January, I'd try to start in December - if you have time off work over Christmas it can be easier to find time to get out for a run and start getting used to it before fitting it round work.
There's a long-running (
) running thread in the Sports forum too.Rollcage said:
Thanks for all the info chaps.
Just as an aside, one of my colleagues did the New York Marathon the other week. He's done three half marathons this year (Torbay, Eden Project and Plymouth) and plays football two or three times a week. Other than that, he didn't do any special training other than running to work a couple of times. He did it in 4:12:18. None of us can understand how he managed it with so little training!
Some people are just better built for it, or have better DNA. I'm certainly not one of those people! You’ve had some sound advice but I’ll chime in with my experience as someone who has never enjoyed or been good at long distance running.Just as an aside, one of my colleagues did the New York Marathon the other week. He's done three half marathons this year (Torbay, Eden Project and Plymouth) and plays football two or three times a week. Other than that, he didn't do any special training other than running to work a couple of times. He did it in 4:12:18. None of us can understand how he managed it with so little training!
I’m 29, 6’4” and started out a couple of months ago at a little over 19st. The problem I’d found with running in the past was I tried to do too much too soon and felt defeated and/or would come up with excuses not too run i.e I couldn’t even run a mile. I started doing the NHS couch to 5k programme, if you haven’t heard about it basically builds you up to be able to run 30 mins without stopping over 9 weeks doing 3 runs per week. Obviously this is well below the duration you’re aiming for but depending on your current fitness will get you in a good position to build on that if you’re starting from zero. In the beginning it was too easy 60 sec jogging with 3 mins walking but I stuck with it. I stopped doing it after week 7 and went it alone-I do 6-8 miles now 2-3 times a week depending on what other exercise I have on plus I do some high intensity interval training (HIIT) usually on the treadmill. I went out last night and it was blowing a gale and at times it felt like I was running backwards but did just over 7 miles in 53mins.
Once you’re in decent shape and strengthened your legs and joints you can look to increase the distance and/or intensity and alternate. You’ve got plenty of time anyhow if you’re committed. I’ve entered into a couple of 10k’s to keep myself motivated.
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