How to train for half marathon

[Sodukuchess]

I've decided to do a half marathon next year. The one I'm thinking of is in July.
I'm a non runner at the moment. I walk a lot but not really any other exercise.

Does this plan sound doable/sensible?

1. Couch to 5k - repeating later weeks twice to ensure I'm entirely comfortable at 5k and to improve stamina and speed. I think this would take me from Sept - Christmas.

1. End Dec - March. 5k to 10k plan repeating a couple of the later weeks twice if needed.

1. April - July. 10k to half marathon plan or just build from 10k to 10 miles if it gets a bit tight for time and let the spectators get me through for the last bit.

How does that sound?

I've not done a half marathon but I did do a half marathon length swim (5km, took me about 2 hours).

I kept my training really simple. I started 3 months before, with a solid base swimming skill and the benefit of being young but without huge baseline fitness (office job, sedentary hobbies). For reference on fitness levels I did a 2.3km swim the previous summer with no training but was so wrecked I could barely haul myself out the water by the end of it and ended up needing glucose gels 3/4 of the way through. Whereas this swim I did on a big breakfast, electrolytes and a massive dinner after, possibly one gel.

I started at 500m and just added 500m per week to my long swim. Swam 3x a week with my short swims starting off the same length as my long one (500m) and ending up at 1-2km (equivalent to 4-8km ish) by the end.

Stopped with the long swims 2 weeks before at 4.5km.

I didn't do any interval training or any of the stuff that it was recommending on the training plans online because I knew I didn't enjoy the sorts of swimming they were recommending and I knew the only way I would train was if I enjoyed it, at least a moderate amount.

I don't know if that helps given it's not running, but I guess I concluded the most important thing was getting out there and building my stamina up, not really which way I built it up.

Absolutely doable- your plan sounds sensible and broken down into reasonable chunks. DH ran his first Half today after a 10km in June and starting training around Xmas.

I went from non runner to marathon in 6 months and it wasn’t pretty or fast but I did it, got hooked on running and have run several others and some halfs since.

I would also advise making sure your weekly routine has a gym or strength session and taking pre and post run stretching seriously from day one. This will really support you as you increase distances and reduce the likelihood of injury.

I started running before c25km was widely available and on the day I got my marathon spot laced up my trainers, planned a 5km route and went out and did it- it was a mix of walking and jogging and I simply told myself not to stop, even if I walked. Took me 45 odd minutes, was a good benchmark!

Also make sure you get fitted for good running shoes in a proper running shop- it will make the world of difference to your comfort and again injury prevention. Same for sports bra- get one that’s comfortable and well fitted, a half will probably take you over 2 hours so get comfortable during training.

It's a good strategy and well worth getting more comfortable with the 5k and 10k as a break from continuously pushing yourself.

Once past 5k, only one long run of the week needs to increase the distance and keep the shorter runs easy.

I accidentally did C25k-HM in a year. Took 5m to do c25k (complicated by a baby, illness and RTW) signed up for a 10k+ fun run so trained up to 6mi, accidentally ran all the way (was expecting to walk some) and found myself being talked into a HM 4m later while in post-run euphoria.

There were lulls in the running and it is always sensible to anticipate phases when life will get in the way on a big macro plan like this, and tbh they provide natural breaks for physical and mental recovery

Sounds like a really sensible plan to me. I did couch to half marathon in 9 months, so a very similar time frame to you.

I started c25k in the January (new year resolution - I was so unfit and overweight I literally could not run for a minute) and did my first 10k in the May of that year. Took me about 1hr 10 and I walked long sections.
Then did my first half in the autumn, which took me about 2h 20 (I've knocked that down to 1h35 since!).
Agree with the pp who suggested strength training or yoga as well, as that will help keep injuries at bay.

Good luck and keep us posted on how you're doing!

I started running in July, having signed up in a moment of madness for a marathon next April.

I’d really recommend the Runna app. It’s fab. You enter your current ability, goal and date, and availability, and it writes a training programme for you including warm up exercises. Runs are a mix of sprints and distance but build you up slowly.

After 6 weeks training, I did a 5km park run in 37 minutes. I’m now training for a 10km at the end of October. I ran 8km non-stop this morning… the furthest I’ve ever run!

Get some decent running shoes, properly fitted at a run shop.

For a HM you need to do some strength training as well. Do you go to the gym at all? I’ve been weight lifting for a few months and noticed how weak my hip flexors are… which isn’t good for a runner!

Closer to the time, you’ll want some advice about nutrition and hydration. I’ve asked the PT at my gym for guidance but there’s lots of resources online.

Good luck with your training! 🏃‍♀️

Thanks all. I appreciate the advice. Sounds like I've got a good basis of a plan but need to add in a gym session each week. Is that preferable to swimming?

I've got fitted trainers and a decent sports bra so I'm good to go. Did my first Couch to 5k today. The uphill bits were awful, the rest was fine.

There's some inspiring stories here so thanks for posting - well done.

I hadn't done much running since just post COVID, so two years ago I started again basically exactly how you've outlined!

C25K July to September, a 5k to 10k bridging plan to December, did a Christmas fun run with a friend, then a beginners HM plan starting at NY with a HM at Easter. Did my second ever road HM then and got a PB by twenty minutes and I'm over 40. So totally doable.

I would just say that I would try and fit in some strength training as that's really important to stave off niggles and injuries - even 20 minutes twice a week on a Youtube workout will benefit you. I have a coach now, but I did Yoga with Adriene 30 day journeys and Fitness Blender videos at first to strengthen.

2nd Couch to 5k today. It felt good.

For my half marathon training I have always trained up to 10 miles knowing I can do the additional 5k

Good to know. Thank you.

Plan sounds good, you’re giving yourself a lot of time to go from 5k to 10k, you don’t need that much time. Plan on very short runs in the week and a nice relaxed long one at weekends. Definitely aim to do the distance fully before the event - events can really throw people off and sometimes that whole “the crowd will get you through” is a load of BS (ran London marathon last year). Enjoy training!

Sounds sensible, my only slight reservations would be that it can get harder to fit runs in closer to Christmas because of more events going on, darker nights and the potential for ice. So bear that in mind and be prepared to adjust your plan accordingly.

The other is that July could be extremely hot to do a hm. You might get a day that is 13 degrees and rain, it happens. But you could also get a day with bright sun in the mid 20s, or higher, and that can really take a toll over 13.1 miles. Up to first half of April and after second half of Sept probably 'safe.' Although it does obviously depend also on how far north you are.

I use the Nike Run Club app. It’s free and has guided runs in there and plans all the way up to a marathon. So, once you’ve done couch to 5k you can follow the 5k to half marathon plan.

i really like the guided runs - I don’t follow a plan and I don’t always do them, but mix and match with how I feel. I know lots of people who’ve followed the plan really successfully though.

I use the Runna app which is great but my only warning would be that it can push you quite hard (harder than you might need if your goal is just finishing a half marathon). You can control targets in settings to make it less punishing, but just keep a watch out. I've found I've improved a lot using it but I think it's put me at more injury risk and sometimes pushed me to feeling quite depleted after a few heavy weeks. I've heard other people having the same criticism.