Any tips for half marathon training please?

[julietbat]

Hi everyone,

I'm training for the Plymouth half marathon at the end of April and there are so many different training programmes online I wondered if anyone had any tips or advice from personal experience?

I've been running for about two years (on and off). I try to do three runs a week but if I'm really honest it has probably averaged two a week a lot of the time. However, I am determined to increase my training for the half marathon. I usually run about 5 miles in the morning and my usual running pace is anywhere between 8.5 and 9 mins per mile. I ran my first 10k in Nov and got a time of 54 mins.

So, my question... do I simply continue running 'normally' but increasing my mileage per week - so eg, 2x3 miles, 1x5/6 (or longer as the weeks progress) miles and 1x2/3 miles (recovery run)? Or do I go for the interval/speed training that lots of plans recommend?
I don't think I risk becoming bored by running 'normally' - I actually love getting out early morning and having a bit of 'me' time - but I would love to be as prepared as possible for the half marathon (I wanted to run it last year but had to pull out because of getting the flu and secondary bronchitis 3 weeks before the race ) so I can get the best time possible and enjoy the race!

TIA everyone

I'm doing my first one in March.I read tons of training programmes and came up with my own in the end.

My week looks like this:

Sunday- long run
Monday- rest
Tuesday- recovery run (usually about 4 miles)
Wednesday- cross training
Thursday- tempo/fartleks/hill reps (usually 3 miles)
Friday- cross training
Saturday- cross training or Parkrun or rest (depends what our other plans are that day)

I'm doing 30DS for my cross training but any kind of strength training would be fine. It's made my running so much better, I've shaved 2 mins off my 5k PB since I started doing it.

Make sure you cut back a bit every 4th week so you don't end up injured, and then start tapering a couple of weeks before the race.

You don't have to do intervals, tempos or any of that stuff, but I like to mix it up a bit. Also if you're looking to get a decent time then it will help. What time do you think you'll go for? There are loads of race time prediction thingies on running sites if you want a rough idea.

As you have a lot of time, you could consider a personalised training programme.... Www.Runnersworld.co.uk has a tool on its website
www.runnersworld.co.uk/racing/runners-world-smartcoach/3057.html?uan=3057&hour=1&mins=56&secs=31&rlen=half&rdst=half4&mpwe=26&startf=123xyz&diff=hard&lrdy=0&slen=16&trainstart=ds1389606609024&metr=miles that you can customise and create a hm programme for you....

It also gives guide paces to run at eg for me long slow run should be at 10:13 mm but I have always run more like 9:40 mm which means you get progressively more tired during training and don't make the most of other sessions such as speed work... Something I really need to take on and learn

The one thing you do need is to increase one run a week to a long run (inc by .5 - 1 mile per week) not all of your runs.... And I would say definitely make sure you run at least 12 miles in training ideally get up to 14....

Oh one other thing... If you gave chance , run some of the route in training so you know how it feels, where the ups and downs are etc....

Eau, what's DS? Am I being thick ?

Oh sorry, it's 30 day shred. Not the normal kind of DS, although having 30 of those would probably keep you pretty fit.

I've never used any plans to train. I just increase mileage every week - not a lot maybe half a mile. I try to go 3-4 times a week but during the winter its more like 1-2. Started back yesterday after doing nothing since the 15th of October. did 4 miles on the mill on Friday & a hilly 4.3 yesterday. Really need to do more hills and they will strengthen my legs. I also did 30 mis of weights at the gym.

at EauRouge not the normal kind of DS!

Thanks for your suggestions ladies. Your training schedule looks pretty full on Eau I wish I had the time to be so committed. But I can only really manage 4 sessions max a week. I'm hoping to run a sub 2hrs but I don't know how realistic that is.

30DS is a great idea though for cross-training. I've been meaning to give it a go anyway, lots of my friends swear by it.

Thanks for the runnersworld suggestion hamster - that's a really good point about a good slow pace. I'm rubbish at slowing down. I can't help but push myself everytime I run and I don't think it's doing me much good. My problem is I keep getting colds which I think is my immune system telling me to slow down a bit!

Thanks Eau - I keep hearing about this Shred, might just have to give it a look.

I ran my first half marathon in 2hrs 5 mins and my second one in 2hrs 1min (grrrrr!!!) on just three runs a week. On four getting sub 2hrs should def be do-able, esp as you're not starting from scratch. Good luck!

EAT- Level one is on youtube if you want to try it out before you get the DVD.

Thanks Eau. I just might!

Thanks principality, that's really encouraging to hear.
2hrs 1min - now that's a bittersweet time

Tell me about it juliet...
Will def have to do at least one more half to try to get under 2hrs now...!

Well I'm impressed that you're going for your third! I'm really hoping I enjoy this one enough to want to do it again next year.

I am in the same boat as you - half marathon in april and desparate to go sub 2 hour as my last was 2 hrs 36 seconds! Im hoping that 5 runs a week does the trick as Im also training for a marathon in may.

OH I am so jealous of your times! I aimed at 2:20 for my 1st & came in at 2:30. Gutted but my knees did pack up at miles 9-10 so had to run/walk the rest. But I hope to get 2:20 or less when I try again!

I cannot run very fast, tried at the gym the other night!