Half marathon training help

• nd11

  Running my first half marathon on Saturday April 30 so I got 9 weeks to prepare. Wonder if you guys can help me with a training schedule to follow to prepare? Right now I can only run for about three miles at a slow pace so I have a long way to go. In high school, which was eight years ago, was able to run a 5:30 mile. I am trying to run under 2 hours. Is this a realistic goal or should I just worry about finishing? I been lifting for the past year for size about five days a week. Do I need to stop or limit my lifting? Can I still lift my calves or thighs during my training? Any other suggestions would be appreciated.
• Pick6

  

  I'm going to follow this thread pretty close. Seriously considering running the Akron marathon or half marathon in September. Something that I want to do in my life and figure the younger I am the better chance I have to make it happen.
• DeyDurkie5

  

  make sure you run really fast
• nd11

  ccrunner609, Thanks for the info. I like the out and back run idea. I am currently not running. Occasionally do hop on a bike at the gym or play basketball, maybe once a week tops though, so not a good starting point to work off of. I am going to start running tomorrow, maybe can run for a slow rate for 20-25 minutes at this point.
• friendfromlowry

  CC -- your boy is back in shape also. I put a 3-miler down around 20 minutes a couple weeks ago. Thinking of hitting up some 5Ks this month (March). I've actually only started running (and biking more) consistently about two months ago, but it's ridiculous how quickly I got back in shape...probably the best since 2006. I can recall a year ago I would go for runs and barely be able to run 3 miles without stopping, now I'm doing it at probably the fastest since high school. You know what the difference is? I've finally found medicine that controls my heart. When I go out running, I'm not having PVCs all the damn time, and my cardiovascular system is finally under control. I don't know what else it could be...with so little training, and I'm putting single miles down around 6 minutes, and 4 milers around 30 minutes...which isn't record-breaking, but given my out-of-shape status, it's the best I've been able to do in years.
  There's a couple of 5K's near the end of March, and ideally I'd like to put one under 20 minutes...still need to get the lungs in shape some more. But who knows, if I can keep it up, maybe I could PR in the 5K over the summer. Too bad I didn't have these meds when I was in high school, because it started to become a problem my senior year. And I knew it was really bad when Delehanty were training up at BGSU in 2008 and he was KICKING my ass at everything.
• Sonofanump

  Good luck. Due to bad knees from football, I can only really stand running no more than a 10k. I am training to complete a Olympic Tri this year.
• Sonofanump

  ccrunner609;694046 wrote: 1. You need to be running at least 5 days a week

  How do you avoid shin splints?
  

  ccrunner609;694046 wrote: 7. You can conitnue to lift a few days a week, I would stop 3 weeks before the race. You will be running your highest miles and you will want a break. If you are only runnning 5 days a week, lift on your off days. If you are running daily then lift on your easiest days.

  Is this your opinion or is it a fact? Not being facitious, but want to know for my triathalon training. I will not actually be running that much, I'll be doing P90X and Insanity most of the other days.
• friendfromlowry

  Shin splints can be (somewhat) avoided depending on where you run. Sometimes running on pavement can do you in. A couple years ago when I was coaching junior high, we spent the first several weeks of the season training indoors in a gymnasium and when we did get outside we were running in parking lots. It might as well have been a foregone conclusion that a good chunk of them were going to develop them. Always try to be running on grass, woods, or a track if possible. It's just easier and less strain on the legs.
  
  You can also help your cause by strengthening the calf muscles, and ensuring you have good, proper form and the right shoes.
• thavoice

  ccrunner is the expert on the subject of running....but I am just an average joe who may be help a rookie
  
  
  
  
  I have ran 2 half marathons the last two years....Air force and INdy last spring.
  Your goal of under two hours.....hard to tell without more information.
  
  THere is a 12 week half marathong program that you can find online. I used that loosely both times.....what I stuck to 100% was the long run of the week. I did alter it though so my longest runs were 14-15 miles to extend it out. Some of the programs has you running 12 miles max which I dont like..but is maybe good for those who have done it alot.
  
  How often do you run now? Pace?
  
  I loved the half marathons...i really did. Your legs to get sore big time from all the pounding. I always took some aspirin before the races...but I digress.http://www.halhigdon.com/halfmarathon/novice.htm
  
  This model we used...but made sure added those long runs to get to 14 -15 miles...but you may not wanna do that. I would suggest at least running the 13.1 miles in training once a couple weeks ahead of time.
  
  Have you run races recently? You talked of what you did in HS for a mile. Did you run distance? Much of it is pacing yourself in the half marathon. I use a garmin 305 GPS watch in training and races to help. The training in long, and hard....but the race is an absolute blast!
  
  I ran 5 days a week.....run two days...off a day....run three days...off a day...etc. Make sure ya stay true to the long run of the week.
  
  Shin splints...never had...but I have had friends who have and they suck. Proper shoes can help..go to a running store and they specialize and watch you run and recommend shoes for your gait, feet etc.
  
  Goodluck...i am no expert.......not in the least...but i have done one in each of the last 2 years and will this fall as well most likely but I think I can be of help. I would recommend seeing if you can train with some people. There are days you realllly do not wanna do the run but if you have a group you run with..you will be less likely to blow it off. If you have any questions keep postiing them.....i can help with some general advice I guess
• Con_Alma

  friendfromlowry;694605 wrote:Shin splints can be (somewhat) avoided depending on where you run. Sometimes running on pavement can do you in. A couple years ago when I was coaching junior high, we spent the first several weeks of the season training indoors in a gymnasium and when we did get outside we were running in parking lots. It might as well have been a foregone conclusion that a good chunk of them were going to develop them. Always try to be running on grass, woods, or a track if possible. It's just easier and less strain on the legs.
  
  You can also help your cause by strengthening the calf muscles, and ensuring you have good, proper form and the right shoes.

  
  You need to strengthen the supporting muscles in the front of your legs not just your calves. Several things can cause shin splints like improper shoes as previously stated, weakened muscles unable to withstand the impact on hard surfaces and most common is an imbalance of muscles strength between those that lift your foot and those that pull it down. This is the most common for new runners.
  
  1. Every other day following your run try and walk backwards on your toes for a lengthy distance until you fatigue the area. Even some light jogging backwards helps after you get stronger.
  
  2. Preventative ice after you run early on in your training.
  
  3. Do NOT run on shin splints if you acquire them. You dramatically increase the risk of a stress fracture.
• nd11

  I ran for the first time in at least a year tonight. I did three miles in 30 minutes on a treadmill, pretty happy about that for right now. I am thinking about doing something like this race schedule but have to modified it for 9 weeks.
  
  10-Week Half Marathon Training Schedule Week
  Mon Tue Wed Thu Fri Sat Sun Total
  1 3 Rest 3 3 Rest 4 Rest 13
  2 3 Rest 4 3 Rest 5 Rest 15
  3 3 Rest 4 3 Rest 6 Rest 16
  4 3 Rest 5 3 Rest 8 Rest 19
  5 3 Rest 5 3 Rest 10 Rest 21
  6 4 Rest 5 4 Rest 11 Rest 24
  7 4 Rest 6 4 Rest 12 Rest 26
  8 4 Rest 5 4 Rest 9 Rest 22
  9 3 Rest 4 3 Rest 8 Rest 18
  10 3 Rest 3 Walk 2 Rest 13.1 Rest 21.1
  
  do you guys think this a good schedule or should I make it in a five day run week? And what day should I add a run in there and how much running compare to the other days?
  Or if I should use time how much time should I just use?Like 30 minutes instead 3 miles, etc..?
• thavoice

  I would start stacking days back-to-back in your runs. Start out run 2 days, and off a day. Do that a few times then progress to run 3 and off one. You need to build it up. Didnt read if anyone said it but ifyou do a treadmill make surey ou do AT LEAST a 1 incline on it. That better helps simulate the drag from wind and running surface. I personally do not do under a 3% grade.
  
  Make sure you get outside. There is NOTHING that can get your ready enough than pounding the pavement.
  
  As for should you run for distance or time? Swithc it up..some days do distance...so days do time.
  
  You wanna make sure you taper your training at the end. I know I do a race set up two weeks prior to the actual race. Two weeks prior to the half marathon I would go out for a 14-15 miler...nothing fast or whatnot..just getting my cardio up and get those legs ready for the pounding. One week before the race I did a long run of 6-7 and tapered down from there.
  
  You can do it with the time you have but it is not the perfect ideal situation
• thedynasty1998

  

  I was a college athlete that was good at long distance running back 5 years ago. Since then, I've obviously gotten out of shape, but I'm also planning on running the Columbus half marathon this year. I'm 6'8" 235 lbs, so obviously not the idea of a long distance runner, but I'm pretty confident I will be able to handle it without a structured training program. I enjoy running outdoors, so haven't ran as much in the winter, but ran 5 miles yesterday on the treadmill and 3 today.
  
  I would love to run a marathon one day, but am not sure if I have the motivation. I want to see how the half goes and then might try to go for the full thing.
• thedynasty1998

  

  ccrunner609;701467 wrote:I tell everyone that to run 1 or 2 half marathons before a full is a great idea.

  
  I've actually ran a half before, although it wasn't organized, I went out and ran 12 a few years ago. Did it fairly easy, but then again, I was in shape then.
• thedynasty1998

  

  ccrunner609;701516 wrote:Shouldnt be hard to get back into it.

  
  Yea, that's why I'm not really doing an organized training system. However, if I do okay in the half and decide to attempt a full, then I would surely need a training program and would consider losing some weight.
• Sonofanump

  ccrunner609;695261 wrote:Fact about lifting? Yes, I have lifted and ran for more then 20 years and it is common to see HS and college runners stop all auxillary work to be stopped 2-3 weeks out from key races.

  
  Thanks. I'll remember to cut out the lifting 2 weeks prior to the event.
• thavoice

  The two half's I ran I just did not lift weights for about 5 days prior and no legs for a week.
  
  I, too, would love to urn a full marathon one day. I thought I would lose tons of weight during half training but I didnt. When you start to get to your long runs we always became very hungry and seemd to eat more!
  
  I LOVED the two halfs I did. The runngers high I got after them was amazing. I figured I would zonk out early that night but I was wired. As great as the race was the training really sucked! Mentally each week going a little bit farther was draining and the pounding on th elgs was tough.
  
  In sick way I was more invigorated after the halfs whan I am after 5,7 and 10ks that I run.
  
  I think ya will need to temper expectations in the race though because it is long. You can kill yourself early...or go too slow early and not be able to make it up late. Use your first one as a gage for the next.
  
  I am relatively a newbie at Halfs with only two and still dont have my pacing down quite yet. that comes from experience. Both races I ran reverse splits. The USAF i had epectation of two hours when I signed. After some traning I changed that to 1:50 and ended up around 145 or so. Cannot remember...just know my watch had me at a 8:11 paces for the race with the second half faster than the first...and in Indy I ran 8:10 first half and 7:50 second half
  and was at a 8:01 for the race. Forget the exact time as my watch had me going 13.34 miles with all the weaving in and out I suppose. Reverse splits are not ideal but what I am tryin gto say is go in wiht modest expectation if you never ran a half before. Last few springs I have helped with a couch-to-5k program with people who have never raced before. It is literally a program that takes someone off the couch to a race in like 12 weeks. We always tell them to set very modest goals...like finish without walking, in your first race.
• Zoltan

  thavoice;702163 wrote:The two half's I ran I just did not lift weights for about 5 days prior and no legs for a week.
  
  I, too, would love to urn a full marathon one day. I thought I would lose tons of weight during half training but I didnt. When you start to get to your long runs we always became very hungry and seemd to eat more!
  

  
  This is why I could never do distance running, I just don't get it. For the amount of time, pain and suffering you put in there are much better ways to get cut up.
  
  Circuit training and interval sprinting takes less time and work better.
• thavoice

  Zoltan;702183 wrote:This is why I could never do distance running, I just don't get it. For the amount of time, pain and suffering you put in there are much better ways to get cut up.
  
  Circuit training and interval sprinting takes less time and work better.

  
  ..but its worth it when you are done! Mentally I am on a high for weeks after the HM. I assume your talking cut up as it in better shape...well...ya do get in some amazing cardio shape!
• Fab4Runner

  

  thavoice;702163 wrote: Last few springs I have helped with a couch-to-5k program with people who have never raced before. It is literally a program that takes someone off the couch to a race in like 12 weeks. We always tell them to set very modest goals...like finish without walking, in your first race.

  I am in week 6 of C25K. The one I am doing is 9 weeks long. Today's run and the next one are the last 2 with intervals. From then on out it's all 25-35 minutes with warm up and cool down walks. I'm enjoying it. Kinda sad how out of shape I was when I started. I never particularly liked running long distances (i.e. more than 200 meters, lol) but when I was in track in high school I could run several miles without thinking about it. I am contemplating running a 5k sometime this summer but that's not really why I started the program...I just wanted to get in shape and lose some weight.
• thavoice

  ccrunner609;702399 wrote:Nice time for the USAF 1/2. Course can beat you on that one. I ran 1:30 there a few years ago and I liked it but I knew I could go faster so I ran another pretty soon after and was 3 minutes faster and felt fresher. You are right the pacing is huge...I went on my first one along time ago way to fast and it sucked. Negative splits is the way to go.

  
  So in your expert opinion ya think reverse splits are ok? I believe I can run a 7:50 avg if I would get enough HM in and on my game. I dont remember the actual times......i go more on the pace as I have noticed at least in the 5k races that are local many are not certified and exact.
  
  Have you ever ran the Indy? 35K people in it i believe and sells out 5-6 months early. USAF was my first and had a blast and I thought the atmosphere was aweome......until I went to Indy.
  Wow....once you get past one band/DJ there was another in earshot. Now some were awful....but still better than nothinG
  
  USAF did have a much better post race spread ith pizza and food but the traffic beforehand was miserable. Got there over an hour early to the exit...and started 8-10 minutes late. People had to start an hour late because it was backed up big time. Race has been growing alot and they were not ready for it.
• thavoice

  Fab4Runner;702521 wrote:I am in week 6 of C25K. The one I am doing is 9 weeks long. Today's run and the next one are the last 2 with intervals. From then on out it's all 25-35 minutes with warm up and cool down walks. I'm enjoying it. Kinda sad how out of shape I was when I started. I never particularly liked running long distances (i.e. more than 200 meters, lol) but when I was in track in high school I could run several miles without thinking about it. I am contemplating running a 5k sometime this summer but that's not really why I started the program...I just wanted to get in shape and lose some weight.

  Maybe the program is 9 weeks...I cannot quite rememember! Our local gym does the program each spring and times it out to correspond with the first local 5k race. Its a very good program, pay one fee and it gets you the training, use of the gym(if you are not already a member) a Innergy Fitness 5k running shirt and entry into one of the first two local 5k's. I have seen some great transformations. I would recommend doing a 5k. They are fun and no matter how slow you are ya wont finish last! (thats always a worry of people who join it) Our county has many 5k's but 8 are considered in the County Challenge. You run 6 of the 8 races and you get a tech shirt for the challenge, and you can place in your age group for the whole series.
  
  Quite fun and entertaining.
• Fab4Runner

  

  thavoice;703105 wrote:Maybe the program is 9 weeks...I cannot quite rememember! Our local gym does the program each spring and times it out to correspond with the first local 5k race. Its a very good program, pay one fee and it gets you the training, use of the gym(if you are not already a member) a Innergy Fitness 5k running shirt and entry into one of the first two local 5k's. I have seen some great transformations. I would recommend doing a 5k. They are fun and no matter how slow you are ya wont finish last! (thats always a worry of people who join it) Our county has many 5k's but 8 are considered in the County Challenge. You run 6 of the 8 races and you get a tech shirt for the challenge, and you can place in your age group for the whole series.
  
  Quite fun and entertaining.

  Yeah I am not worried about finishing last or anything. There is one near me that looks like fun but it is April 9th and I am not sure if I'll be ready to try one by then. I will be finished with the program but I have been running inside on a treadmill and want to do some training outside before I commit. My hometown has one that coincides with their festival in August but that is definitely a no because there is a 100% chance I will be hungover from the beer garden the night before. So I am still looking around and seeing what's out there.
• thavoice

  Fab4Runner;703120 wrote:Yeah I am not worried about finishing last or anything. There is one near me that looks like fun but it is April 9th and I am not sure if I'll be ready to try one by then. I will be finished with the program but I have been running inside on a treadmill and want to do some training outside before I commit. My hometown has one that coincides with their festival in August but that is definitely a no because there is a 100% chance I will be hungover from the beer garden the night before. So I am still looking around and seeing what's out there.

  
  Go for it! No excuses!
  I expect you to post by the next day how it went! They are a b l a s t! You do one and soon you will be on a website lookin for races! I never knew they existed to be honest with ya until I started to race. In our little area I can find 15-18 5k's within 25 minutes
• Con_Alma

  ccrunner609;702399 wrote:... Negative splits is the way to go.

  Amen. My PRs on the road all came wen I ran negative splits.
  
  When it comes to the road the 1/2 is my favorite distance.