Training for half marathon
Discussion
What's the best way to train for a half marathon? I'd assumed it was simply get out regularly and run long distances until I can comfortably reach the 21km distance. But someone said to me that I should be working on stamina rather than aiming to increase distance, he said to run shorter distances but with a weighty rucksack instead as it'll improve muscle better than long distance running, is this a better way?
In the last year I've gone from no running at all to doing a 10km in under an hour. I reckon I could do a 10km in ~53 minutes if pushed myself, so now I've set myself the goal of a half marathon in September. My (current) goal is to do the 21km in <2h 15m.
In the last year I've gone from no running at all to doing a 10km in under an hour. I reckon I could do a 10km in ~53 minutes if pushed myself, so now I've set myself the goal of a half marathon in September. My (current) goal is to do the 21km in <2h 15m.
Running with a heavy rucksack will result in you altering your upper body position to balance the additional weight. Not in a good way either - you don't want to bend at the waist when running.
Three runs a week: one is intervals (try 2 mins on and 2mins off 5-8 times) faster than your 5k pace, one is a tempo 45-60 mins around your 10k pace and one is 60-90 mins at a comfortable pace.
Other options available if you have more running days a week available.
Three runs a week: one is intervals (try 2 mins on and 2mins off 5-8 times) faster than your 5k pace, one is a tempo 45-60 mins around your 10k pace and one is 60-90 mins at a comfortable pace.
Other options available if you have more running days a week available.
I'm doing the hal higdon plan ready for a april half, mileage seems to increase in sensible amounts 3-4 runs a week with cross training/gym sessions to.
http://www.halhigdon.com/training/51131/Half-Marat...
http://www.halhigdon.com/training/51131/Half-Marat...
Loads of free running plans on Runnersworld. As a beginner at this distance I'd focus on finishing rather than a targeted time. You can get by on two runs a week, so a half-marathon by Sept is easily doable.
CerberusRogue said:
he said to run shorter distances but with a weighty rucksack instead as it'll improve muscle better than long distance running, is this a better way?
Absolutely, unequivocally, no.CerberusRogue said:
thanks. I'm competitive so work best when I have a goal to aim at :-) So I'll be chuffed if I can do it in 2h 15m, which considering where I was 12 months ago I think'll pretty great!
2.15 is pretty good. Either way, running 13.1 miles is quite an achievement, regardless of the time!CerberusRogue said:
popeyewhite said:
Absolutely, unequivocally, no.
thanks. I'm competitive so work best when I have a goal to aim at :-) So I'll be chuffed if I can do it in 2h 15m, which considering where I was 12 months ago I think'll pretty great!I started doing this quite late on and made one or two mistakes.
Try running at least one run where you run hard - heart rate at the high end as when you come to race day you will push harder than training.
Let your long slow run be slow and long and avoid turning it into a long temp run.
If you get an injury, rest as running will make it worse.
In terms of the race itself, take energy gels and hydrate at the water stations and , no matter how much it hurts, never start walking.
Try running at least one run where you run hard - heart rate at the high end as when you come to race day you will push harder than training.
Let your long slow run be slow and long and avoid turning it into a long temp run.
If you get an injury, rest as running will make it worse.
In terms of the race itself, take energy gels and hydrate at the water stations and , no matter how much it hurts, never start walking.
ExV8 said:
I started doing this quite late on and made one or two mistakes.
Try running at least one run where you run hard - heart rate at the high end as when you come to race day you will push harder than training.
Let your long slow run be slow and long and avoid turning it into a long temp run.
If you get an injury, rest as running will make it worse.
In terms of the race itself, take energy gels and hydrate at the water stations and , no matter how much it hurts, never start walking.
Walking if fine if you need to but try and give it a end point e.g. I' m going to walk for 30 seconds and run again. Pacing in your first half can be difficult and walking can sometimes help you have a bit of a reset and carry on. Try running at least one run where you run hard - heart rate at the high end as when you come to race day you will push harder than training.
Let your long slow run be slow and long and avoid turning it into a long temp run.
If you get an injury, rest as running will make it worse.
In terms of the race itself, take energy gels and hydrate at the water stations and , no matter how much it hurts, never start walking.
i've been using this plan and it's working well, first ever half marathon in april, hoping for around 2hr 15.
http://teamu.org/training/halfmarathon/14week/inte...
http://teamu.org/training/halfmarathon/14week/inte...
Roger645 said:
Walking if fine if you need to but try and give it a end point e.g. I' m going to walk for 30 seconds and run again. Pacing in your first half can be difficult and walking can sometimes help you have a bit of a reset and carry on.
On hills I get walking (my fastest half I walked a couple) but when I have on relatively flat courses I have really regretted it. Could I resally not push through the pain? When I have failed it has tended to be lactic acid and a lack of water/energy (so using the water stations I find a must).I did the Peterborough half marathon last year after 8 weeks training. I was 18.5 stone and 5 foot 11, i'm relatively big anyway but was determined. I was 18 stone 2 on race day.
The BIGGEST difference I found to running was finding my pace. It happened a couple of weeks before the race while listening to Brian Blessed on the ipod. The race then was relatively easy as I wasn't either trying to recover from a too fast pace or trying too hard as my legs felt good.
I didn't take any gels, just the odd Jelly baby which was offered and drank at every other water station.
Just get time on your legs, I enjoyed a sprint finish to each run as for a beginner it can be pretty boring. A really good push also gives your legs a good burn up.
I found Disco music the best to run to, an easy way to keep rythim.
Dave!
The BIGGEST difference I found to running was finding my pace. It happened a couple of weeks before the race while listening to Brian Blessed on the ipod. The race then was relatively easy as I wasn't either trying to recover from a too fast pace or trying too hard as my legs felt good.
I didn't take any gels, just the odd Jelly baby which was offered and drank at every other water station.
Just get time on your legs, I enjoyed a sprint finish to each run as for a beginner it can be pretty boring. A really good push also gives your legs a good burn up.
I found Disco music the best to run to, an easy way to keep rythim.
Dave!
I did my first half marathon many years ago after never running more than what I did playing football.
I used to go out 3-5 times per week for about 3-4 months iirc and just run as far as I could. Gradually my distance built up until I got lost on one run as I kept running as I felt so good and ended up doing around 16 miles.
Did the half marathon in 1:48.
I used to go out 3-5 times per week for about 3-4 months iirc and just run as far as I could. Gradually my distance built up until I got lost on one run as I kept running as I felt so good and ended up doing around 16 miles.
Did the half marathon in 1:48.
Sand running.
Barefoot of course. Strengthens all your lower body much more effectively.
I did a 15km sand race before my first half. The half was easy.
Also work on your core. Planks. Clams. Donkey kicks. All super important.
I'm focussing on trail half marathons now so my times are all over the place but a nice solid build up over the month before from 12 to 18k will do you good.
Barefoot of course. Strengthens all your lower body much more effectively.
I did a 15km sand race before my first half. The half was easy.
Also work on your core. Planks. Clams. Donkey kicks. All super important.
I'm focussing on trail half marathons now so my times are all over the place but a nice solid build up over the month before from 12 to 18k will do you good.
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