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Original poster

Half marathon training

71 replies

EauRouge · 04/11/2013 09:22

A thread for newbies and veterans!

I've just signed up for my first half. It's in March and I'm putting together my training plan. My longest run at the moment is about 5 miles.

I've seen a few plans and some of them differ by quite a bit, so I'm getting confused about the best approach. I'm cobbling something together but not sure on a couple of points. At the moment I'm planning 3 runs a week (one recovery, one intervals/hills/tempo and one long run), a couple of rest days and a couple of cross training days- does that sound OK so far?

With the long runs, don't I need to complete the full distance? Some of the training plans I've seen only go up to 10 miles. I don't want to overtrain but is 10 miles going to be enough?

I'm not planning to break any records, if I finish in under 3 hours that will be just fine with me Grin

Thanks for any tips Thanks

OP posts:
Mitchy1nge · 06/11/2013 11:05

we've got hills! it's not the fens! you only notice them when you're running, actually the area I run in mostly (my field!) is very undulating, so much so they filmed Private Peaceful's Dartmoor scenes there

want to TRY to get used to the high5 stuff because they will give it out on the day, am also working hard on my fasted runs of an hour or so at a time to condition myself to use up any spare bits of fat anywhere instead of relying on (is it glycogen?) I don't even know what I'm talking about Grin

Pinkglow · 06/11/2013 14:03

I'm thinking of signing up for the brooklands half in Surrey at the end of march. I was plainning on just doing some speed training with a 10k at the weekend from now until new year and then starting a proper training half marathon programme in January. Race isnt until the end of March so gives me plenty of time. Aim is to finish really while feeling ok.

Angrybuddha · 06/11/2013 22:58

Pink Sounds like a good plan! Smile

Angrybuddha · 06/11/2013 22:59

Pink S ounces like a good plan. Smile

Pinkglow · 07/11/2013 11:30

Sounds goo doesnt it but at the moment I've got a stinking cold so I'm not doing anything at the mo!

Pinkglow · 07/11/2013 11:31

Good I mean

Angrybuddha · 07/11/2013 17:02

Yes, I know exactly what you mean. I cut back just to a gentle run today as I think I have the start of a cold and planning a lovely hot bath tonight.

Just some weights tomorrow followed by a sauna so hope fully knock it on its head!

Newdaynewpants · 08/11/2013 11:01

I've signed up to do the Bath Half Marathon in March. I did the GNR this year and I didn't get the high I was hoping for after finishing (it was turbo shit weather though so perhaps I was just cold and wet?) so I've signed up for another to see if it was a one off or whether the 1/2 just isn't my distance. I made it round the GNR in 2:01 and I was hoping for under 2:00 so that's my aim for March!

I wouldn't worry about the distance yet, you've got aaaages to train and you'll get there. Your best bet this side of Christmas is to make sure your core and legs are strong (I'm doing Jillian Michaels 30DS 3 times a week to get some strength in my feeble body), and as long as you can run 7 miles comfortably by then you should be set for after Christmas to start extending your long runs nicely. One extra mile every week on the end of your long run but keep the other two/three runs under 4-5 miles each, in fact my recovery run is usually under 4.

Getting endurance on your body is the important thing as I found the last half an hour was very tiring, everything from my waist down hurt like fuck. Partly my fault because my muscle strength was poor (hence strengthening exercises now) and partly because 13 miles is not easy. But it is most definitely achievable.

Stretching will be your friend, make sure you do after every run. I'm shit at it, I tend to come in from a run and just get on with other stuff/showering/back to doing work like I should be now but especially when you're asking your body to perform well 3 times a week you need to at least bend down and touch your toes for 30 seconds otherwise you'll be a cripple the day after your long run! (I speak from experience!)

Good luck and enjoy the atmosphere, running with 1000's of other like minded people. Especially if it's your first, you really do just want to go out and enjoy it.

Original poster
EauRouge · 08/11/2013 14:15

I'm pretty good at stretching after my runs (DDs always help me out) but I've never been able to touch my toes, even as a child.

Not sure if I can run 7 miles comfortably. I'm also shredding 3+ times a week and I didn't realise how feeble I was until I started doing it.

OP posts:
neolara · 08/11/2013 14:21

Hello. Can I join you lot. I've signed up for the Cambridge half in March. Did the Cambridge 10k a few weeks ago but that's been my longest run so far. My plan is to add an extra half mile or so onto a long run every week and then do one run where I try and go fast (well, faster than my normal very slow running pace) and then one other 4 / 5 mile run a week. The main plan is just to not get injured as I've only just started running again after sorting out a knee problem that lasted for over 10 years.

Original poster
EauRouge · 08/11/2013 14:45

Thanks for the tips btw, newpants, very helpful!

Hello, neolara- how many are there of us in Cambs?! Which 10k did you do? I was going to do the Abington one but I never got around to signing up in the end. I was thinking of the Ely NYE 10k but like you I am slow and there's a 1hr 15 time limit.

OP posts:
SynchroniseYourDogmas · 09/11/2013 23:09

Hullo
The NYE10k entry list is full but there is a waiting list you can email to join here. Looking at last year's results the last runner's time is 01:19:52.

Newdaynewpants · 13/11/2013 16:08

EauRouge I too didn't realize how feeble I had become until I tried Day 1 Workout 1 of 30DS! I have no real urge to move onto Workout 2 either Grin

How is the training going? It was freezing here today, first frost of the Autumn on the windscreen this morning, and I had to push myself out of the door to go for a run. But for the first time in absolutely ages I ran without timing myself or looking at mins/mile. I went out just to enjoy being out running and it was quite liberating not being a slave to the Garmin.

I still didn't stretch and am now ruing that decision not to bother...

Original poster
EauRouge · 13/11/2013 16:36

I haven't officially started yet and I haven't been able to get out for any long runs because DH is away. My DM was here today and looked after the DDs while I squeezed in a quick 5k- it was quick as well, I got a new PB! Hopefully DH will be back next week as that's meant to be the first week of my training plan.

OP posts:
Newdaynewpants · 13/11/2013 17:02

Well done on the PB! Grin that's great! How old are your DDs?

Are you able to do Jillian even if you can't get out for a run? If you can keep doing your strength training you will really notice the difference when you start your training plan, you'll certainly encounter less injuries! Do you have a gym with a crèche near you that you could use? Or buddy up with another parent and take turns to look after the DCs while the other has an hour doing something (in your case running)? Just a thought and you've probably thought of all these so tell me to sod off if I'm being patronising, I just know I had to become inventive to make the time to get out sometimes.

Don't sweat it if you can't start bang on next week, on the premise that each week has one long run, one threshold session and one recovery run, you can tweak the distances/time to suit you and the calendar leading up to the race.

Original poster
EauRouge · 13/11/2013 17:23

Yes, I've been able to shred a few times (they quite like joining in) but after looking after the DDs 24/7, I haven't had much energy this week! They are 2 and 5, eldest is homeschooled so I don't get a break during the day. I'll be bloody glad when DH is home!

There is a gym with a creche but the creche has a terrible reputation.

OP posts:
Doyouthinktheysaurus · 13/11/2013 18:48

Half marathon is a great distance, I really enjoy it.

It's long enough to really get into a rhythm and have that long distance satisfaction at the end but not so long that you feel like you will die, which was my marathon experienceGrin

In terms of just building up your mileage, the general rule is to add no more than 10% of your weekly mileage per week iyswim.

You'll be fine. It's a great challenge and running in the winter is lovely, it's my favourite running season. You make the most of the winter light and it's a lovely feeling in January when you're feeling fit and strong, rather than stuffed and sluggish!

Mitchy1nge · 13/11/2013 18:51

It's long enough to really get into a rhythm and have that long distance satisfaction at the end but not so long that you feel like you will die, which was my marathon experience

argh

Doyouthinktheysaurus · 14/11/2013 08:17

Sorry MitchyBlush

Some people genuinely love the marathon. I honestly loved the training and felt amazing after my 20 mile training runs but it all fell apart for me on the day and nearly 3 years on, I'm still not ready to give it another go. One day I will though, I know things could go better. I just need more time to train than I have right now.

Some of it was my own fault, I went off a bit too fast but I also developed ITB pain, something I've never suffered from before or since and I felt so sick toward the end I stopped taking on energy which with hindsight was a mistake!

It was an incredible experience though and I will never regret having done it. I'm very proud of my medal and photoGrin

You'll have an amazing experience I guarantee, and hopefully it will be the first of many marathons.

Mitchy1nge · 14/11/2013 09:33

:) thanks, it's ok, I like the feeling of cheating death! how is your knee now?

went for some stupidly never ending four hour runs this summer when I realised I liked long distance running yet sometimes also felt I was going to die, now I am doing moderate distances under supervision (the half is as long as my long runs go until next year) - but anyway, had been thinking how 13 miles is just sort of long enough to do without trashing your whole day/weekend and wondering why I have embarked on the full thing Confused

Doyouthinktheysaurus · 14/11/2013 13:02

There is something about the marathon that sucks so many runners in. Completing a marathon is truly unforgettable in so many ways and I'm not sure that sense of achievement ever leaves you.

You will be fine, honestly.

I can highly recommend the Marathon talk podcasts, they are great and haver some really inspiring interviews. It's not just for marathon runners though, there is great chat about running for all.

Doyouthinktheysaurus · 14/11/2013 13:04

Oh, my knee is fine now, thanks.

Took me 6 months after the marathon though to get back to the mileage I wanted to be doing! It was a really hard slog but I haven't had problems with my knee since!

Pinkglow · 14/11/2013 13:42

I'm now looking at the hampton half, it is far earlier than I wanted but I love that area and the route looks really nice. means I will have to start training proper at the beginning of december though

Yankeecandlequeen · 14/11/2013 20:10

I did my 1st last month at Cardiff. Loved it! My longest run was only 10.5 miles & did that with no problem. Come the day my GPS failed (got too excited when the gun went off & clicked START - only to have to reset it & then didn't find me till after mile 2 so my pace was f**d! I relied on that watch as I trained really well with it. I think it put my mind elsewhere. My knees started playing up at mile 8 and I have to walk a bit at mile 9. Then took me 40 mins to do the last 3 and I was gutted. Hoped for 2:20 but came in at 2:30. Not the end of the world but I'm back next year to give it another go!

My top tip is to plan your own. Don't use any plan on the internet. Listen to your body & go regularly. Not going as often as I hoped to played on my knees.

I love 10k - my best distance - but I can't wait to give it another go!

Good luck! x

Yankeecandlequeen · 14/11/2013 20:14

Oh and I used energy gels too. I love High5 ones as they're nice & runny and not at all sickly. If you plan on using them get used to your timings.

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