First half marathon in Nov - any tips?

[zafferana]

I've been running for about 18 months and have just signed up for my first half-marathon in a month's time. I can run 10k or more without any problem and will aim to up my regular distance over the next few weeks so I'm able to keep going to 21k, even if I need to do a bit of walk/run towards the end, but does anyone have any tips for how else to prepare?

Are you in the UK, I'm just wondering which half-marathons will be going ahead.

i think silverstone are still doing some running events, not sure on distance

just keep building up op....bit by bit. i usually train to 10 miles for a half.....then its just a park run to the finish!

i miss running events

If you can run 10km without an issue then you'll get through a half

I've done 6 and the only thing I've done differently to a normal 12/15km long run is have some jelly babies or wine gums on me for a quick (probably psychosomatic) sugar boost and taken on water properly. During my first half I just sipped and ditched at the water stations as I didn't want to stop but ended up in bed the rest of the day with a blinding dehydration headache. Every time since I've made sure to drink properly and never suffered again.

Good luck OP, the buzz you'll have at the end is more than worth the effort!

To the PP who asked which race, could be a virtual of course, but some actual races are going ahead now I think with stilted start times and social distancing. I marshalled a local race in September.

For a half you only need to train up to 10miles.

Mind your pace, don’t get caught up with everyone and set off too fast.

7miles gets tough, then it gets easier as you know you are moving towards the finish.

Pack a little bag of sugary sweets to give you that extra boost whilst a running.

(I’m in the UK and I’ve got several races coming up over the next few months)

Factor 'tapering' into your training plan. I have found that water is enough for a half, but everyone is different and you know your body best.

I sometimes do 16k as my longest run for a half. Try to do the last few weeks for the BUPA beginners' half plan maybe?

Try to run at your usual speed, it's easy to get swept up. If you use music, pick a song that has a bpm that matches you're usual running pace and put that on when you start - if you're running faster than the music, you know you're too fast!

And remember, you can always speed up at the end. It's always nicer to be overtaking people at the end than being overtaken (I am a slow runner, but am good at pacing myself!)

Oh and don't worry about sleeping well the night before, you probably won't but most people won't. It's the sleep in the weeks that run up to the event that counts.

Thank you! Yes, I'm in the UK. They're providing water stops along the way, which is good because I don't want to carry water, but I was thinking I might take a couple of those energy gels - is that a good idea?

Okay, so if I need to train to 10 miles, that's 16k and what I figured. I think I'll aim to do a longer run once each week and two shorter ones. Is that a good plan?

Thanks for the advice on pace - this is something I'm worried about as my pace is usually quite fast - but if I try to do that over 21k I'll quickly exhaust myself.

One long and two short runs sounds great OP, and yes do watch your pace to start with! It's easy to get dragged along with the pack but much better to hang back and then overtake later when you've still got gas in the tank!

If you're going to try gels then experiment with them beforehand on your long runs. I've never used them but have heard that they can upset stomachs, the last thing you need mid-half!

OMG that's good info to have - an upset stomach is my nightmare midway through a long run away from home! I guess a shot a sugar though is exactly the same as lactulose and we all know what that does 😱

When you say your pace is currently quite fast, how fast are you talking about? Based on your 10k time, we could help you calculate a sensible half marathon pace for your first go.

If the race is only a month away, I'd recommend doing 8 miles as your long run this weekend and 10 miles next weekend. Then a step down week of a 6 mile "long" run the week after, and a week long taper before the race.

If I'm just running a half I might not have any energy or water during the run, but if I'm all-out racing it I tend to have gels at 4, 7 and 10 miles so I don't crash. I'd experiment with gels/blocks/jelly babies over the next month, to see what suits you. As a pp said, an upset stomach wouldn't be good!

Other fuels you might like to consider are dextrose tablets - or love heart sweets - and things like pretzels (salty). Or just your favourite sweeties as that's always good for morale.

Also consider getting some electrolyte sachets (powder that you mix with water) Try to get a mixed pack so you can decide which you think are least disgusting! I have 2 the evening before an event, and one after. Other people recommend different regimes, but the general idea is that they help keep everything in balance.

Agree that you need to taper - increase your runs this week and next, then decrease. And maybe add some speed intervals to at least one run a week for the next 3 weeks, then everything easy, just keeping your legs ticking over, in the week before

My normal pace is around 5.50/km and I can run a 10k in about 57 mins, but for more than double that distance I'm sure I'll need to slow down a bit. I wear a Garmin Frontrunner though, so I can keep an eye on my pace. I just know from doing Parkrun that when it starts I hate it when loads of runners rush past me, so then I up my pace and quickly get out of breath, which is easy to do from a standing start anyway. Maybe I'll aim to start near the back of my pack, so I won't feel the pressure to rush off. And I'll experiment with Dextrose and Jelly Babies on my longer runs. Thanks!

Similar pace to me then (at least when I was running regularly, not sitting on my backside like I've done most of this year!)

My best half times have been between 2:03 and 2:10. Not impossible for you to come in under 2 hours!

Good plan to start at the back of the pack and take it steady, keep telling yourself for the first couple of km that a lot of people who zoomed off will tire quickly and you'll overtake them later!

Good luck OP! This thread has got me thinking about my last half last December and I'm feeling a bit inspired!

You're a similar pace to me when I first started out in that case, OP. In my first half I went off too fast, had to walk at 10 miles, and finished in just under 2:20. In my next one I took it steadier and did 2:08; just by finding a gentle pace and sticking at it.

Good plan to start near the back of your wave, so you're not tempted to go out too hard. And aim to negative-split it if you can (ie running the first half slower than the second) so you don't run out if steam at 9/10 miles. Good luck!

I really appreciate the advice - thank you!

When I said my pace was 'quite fast', I meant for a middle-aged woman who only started running last year. For anyone young or very fit or male, my pace is obviously not very fast at all!

I think the key here will be remembering your pace for a half will be quite different to your pace for a 10k, and really taking the first few miles steadily.

A 10k, really, is a short run. Not an all-out blast like a 5k, but short enough to go out hard from the start, run to your limit throughout, and still have a kick for the finish. Even if you're a really steady runner, a 10k will only be an hour, max, and most people can withstand an hour of hard work.

Whereas a half is a different game. It's not the long slog of a marathon where you have to plan nutrition and water etc, but you can't just hurl yourself into it as you can a 10k, and expect to get round okay. If it doesn't go well you could be out there for two and a half hours, and that length of time on feet, if you're struggling, isn't fun.

So the important thing is to take it easy. Go steady til 10 miles - based on your 10k pace, OP, I'd aim for 10 min miles or slower. If you're still doing ok at 10 miles, then pick it up and race the last 5k hard, if you can. 10 miles at 10 min miles, followed by a 25 min 5k, would bring you in at 2.05 - a very acceptable time. It's your first go, so whatever you run will be a PB anyway!

Think about having tiered goals, and being ready to abandon them in turn if it doesn't go well on the day.

Something like
a) 2hours (or 2:05 as described above, but there's something magic about a round hour!)
b) 2hours 15-20
c) just sodding finish

And remember to enjoy it!

I agree with the advice of not going out too fast, it's very easy tomdo. I plan slightly differently and don't look at my pace for the first mile, as that's all settling into the run, dealing with congestion, finding my space etc. And I allow for that to be quite random and maybe too hard, but I like to settle in and do that just by feel IYSWIM. After that, I start to hit my target pace, which usually means slowing down, and stay on it (what that is depends on how fit I am), and if feeling good I'll up it for the last bit and give it everything I've got left in the last mile.

You're so right about that first mile, @AuntieStella. In some races it's almost impossible not to go off too fast, as everyone arounds you adjusts to their "rightful" position and beds in. Also, some courses make going out hard just far too tempting. That first mile of the Great North Run is a prime example...big downhill to the quayside, when you're raring to go after standing around for hours

Again, that's a big difference to a 10k, IME. In a 10k, you know what splits you need to hit and there's little room to get it wrong. Not like, later in the race, you can easily make up a mile that's 20 or 30 seconds off. Equally, if you go too hard in mile one, you'll blow up. And everyone in the race knows that, knows where they need to be, and has an eye on the clock, knowing a 7:00 mile instead of a 6:45 one could screw the whole thing up (if you're towards the front that is - totally appreciate that people are having more fun further back!)

Whereas in a half there's wriggle room, and more "bedding in" time to find the pace, slot into the right place in the pack, and maybe even speak (!!) to those around you as you get underway. As long as you've found your stride and got into a rhythm by mile 3 you'll be okay.

I really love halves...!

A 10k, really, is a short run.

It's a sign of how far I've come since last May (when I started with the C25k programme), that I agree with you. Not so long ago, I'd have thought '10K? That's a huge run!'

Thanks again for the advice on pace. I think when I do my longer training runs I'll experiment a bit with pace and see if I can stick to a 10 min/mile. I have 'my pace', which is sustainable over the distances I've run so far, but I need to experiment with slowing down on my longer runs. I don't know the course I'll be running, other than it's country roads that will be closed to traffic.