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How hard is it to run a half marathon?

37 replies

pavlovthecat · 26/05/2008 21:35

Seriously?

I am thinking about doing it next year. We had one here yesterday and I thought I might train for next year?

So, seeing as I have not run further than 3 miles, could I do it?

OP posts:
dizzydixies · 26/05/2008 21:35

behave yourself

pavlovthecat · 26/05/2008 21:41

Am serious dizzy! I would of course have to cut down alcohol, but I am not sure virtual drinks count do they?!!!

OP posts:
dizzydixies · 26/05/2008 21:44

no, unless you're me and Mo is banning you from a medicinal vodka

good for you, will cheer you on from the sidelines or if you need more support will cycle behind you with megaphone!

littlelapin · 26/05/2008 21:46

This reply has been deleted

Message withdrawn at poster's request.

stitch · 26/05/2008 21:47

if you run anyways, i am sure you could easily train up for it.
if, like me, you couldnt run for lov eor money, it would be impossible

pavlovthecat · 26/05/2008 21:53

LL - I was going to do it couple years ago but found out i ws pg too! so stopped training.

I say training in the loose sense of the word. I ran up and down a couple of hills with some friends a couple of times!

Stitch - I don't run at all. Not a jot. Unless I am late picking up DD from nursery, then I run like the wind for about 500 yards to avoid DD being the last one at nursery, and additional charges!

Well, it is in 1 year - there was one here yesterday so would be same time next year.

A year to prepare. I think better to do 8-10 months, don't want to get bored!!!

And, I would not have unrealistic expectations, ie would walk some too.

It is hilly in Plymouth tho, where I would be doing it

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TheHerdNerd · 26/05/2008 22:04

A half marathon is a brill distance to run - you can train for it without the training taking over your life (like a marathon), and it's a relaxed 2 hour poddle and you're finished before you feel like you're about to die.

Remember that when you're training you need to run at training pace, which is NOT race pace. It's slower - about 10% slower. Time yourself on your training runs and ensure that you're running about 10% too slow to hit your target time. You can either train slow and far, or fast and short (like speed training), but if you run fast and far then that's racing, and it's punishing on your muscles. You're asking for injury if you try to train too fast.

So, to getting your distance up:
You need to get yourself able to run about 7.5 - 10 km relatively comfortably by about 14 weeks before the race.

In the last 14 weeks before the race, you should run 4 - 5 times a week: 3 - 4 training runs of about 7 km, and then one long run (typically on the Sunday). Your Sunday run is where you start ramping up your distance. Start from your 7.5 km or so, and ramp up to about 17. Do it gradually so that you run 17 km twice before the race.

Ramp up so that you peak at a distance, then drop back and ramp up again to a higher peak - this gives your endurance a chance to build gradually.

For example, this is a nice build up:

Week Distance
1 7
2 8
3 9
4 10
5 8
6 12
7 14
8 10
9 15
10 17
11 10
12 17
13 5
14 Race!

This way, race day is the first day you actually run the full distance. There are people who get themselves to the point where they do the whole distance in training, but you don't need to - it's harder, and if this is your first long race then why not save the triumph of doing the distance for the actual day?

Top tip: carrying water with you is a PAIN when you're doing distance, and carrying enough for a 2 hour training run is even harder. When you're planning your long runs, take a small bottle but ensure that you have places en route where you can top up.

Sorry this is long - I like to run

TheHerdNerd · 26/05/2008 22:07

Oh, and that last 5km training run the week before your race is important - it's called the "taper". Your last week before the race you should do that short Sunday run (5 km), and then only one training run, mid week, about 4km. You might find it beneficial to go out for just 1 - 2 km the day before the race to keep things loose.

pavlovthecat · 26/05/2008 22:12

THN - wow! thanks for that! Extremely useful, and frightening!

So, first week 7km?, you mean in the 14 weeks leading up to it? right, I am getting you!

So, should I start going for some gentle jogs round the block now couple times a week, to get myself in shape for the actual training part?

Any other getting fit first tips? Additional training ie swimming for all round fitness before I start training?

I am going to do it for a local McMillam Cancer centre, which offers support for those experiencing cancer - complimentary treatments, respite care, additional support/counselling etc. My plan is rather than just get sponsrship for however much I can get and give it to them, I am going to go visit, chat about what things they actually need/what could improve the working of the centre, make life for those using their centre more enjoyable at a difficult time, how much that would cost, and then work towards that figure as my goal.

OP posts:
littlelapin · 26/05/2008 22:21

This reply has been deleted

Message withdrawn at poster's request.

pavlovthecat · 26/05/2008 22:22

*THN - I am going to print this off. Otherwise I will forget! You wanna run with me? I will buy you an ice cream at the end?!

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TheHerdNerd · 26/05/2008 22:23

Absolutely, start as soon as you like to get your fitness up. What you're aiming for is aerobic fitness, rather than strength or endurance at this point.

You want to be fit enough that you can exert yourself at your "cruising speed" until you get tired, without getting out of breath. The lower end of this cruising speed is your training pace, the upper end is your race pace.

A good definition of your training pace is the fastest pace at which you can hold a conversation - if you have to shut up to breathe, you're going too fast!

If you do ever want to up your training pace then you don't just run faster - you increase the speed you can comfortably train at by doing speed training and fartlek training, but you can't do that until you're aerobically fit.

TheHerdNerd · 26/05/2008 22:27

And yes, cross training (ie. doing other stuff that isn't running) is ace.

Firstly, you won't get as bored as if you're just running, and secondly it'll strengthen all of your muscles and tendons, and lessen the repetitive punishment on the bits that your running uses.

pavlovthecat · 26/05/2008 22:27

ok, so, swimming once a week and running twice a week to start? See how fit I am now!

I feel quite excited by it. Although I might not tomorrow after work!

Best time to run...time wise, seeing as I got a DD need putting to bed, need to eat etc myself. We will eat at about 7:30pm. Should I eat earlier on the days i run, and go out later, or run, then eat? Dont fancy being sick!

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TheHerdNerd · 26/05/2008 22:33

Either way works. Running on an even slightly full tummy is awful, though, so you have to leave a good couple of hours between dinner and running. The best bet I've found is to go to bed earlier, wake up early and run before breakfast. You wouldn't believe how it sets you up for the day!

It also impresses your colleagues no end.

Twink · 26/05/2008 22:38

THN's schedule will get you there, you can & will finish a half marathon if you follow it. You've loads of time to get yourself fit enough to do it provided you book your training onto the calender - I'm serious !!

If you write it down then the family will start to realise you mean it & your friends will stop trying to drag you off for coffee/drinks when you have a 'meeting' (some will be persistent, as they won't want you to succeed, harsh but true & a whole new thread). I know I'm very sad but all my friends know there's no point trying to ring me on Tuesdays cos I'm running but they now ask for help to sort their own training plans out so I've not lost out

pavlovthecat · 26/05/2008 22:39

THN - oh, I start work at 8am, not sure I could....

oh. Actually. We have showers at work. Its about 2 miles away. I could run in? Maybe not run home tho, probably pushing it too much, although as I get better and am able to increase my distance I could run home from work via somewhere pretty and stretch it. In fact some of the marathon runs in that direction. I could start following the route from time to time as I improve...

oh THN you are a star!

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TheHerdNerd · 26/05/2008 22:42

I'm all jealous now - I wish I was in training! We have a 9 month DD, though, so I only get to do 3 6km runs a week at the moment

Good luck with your training - let us know how you get on!

pavlovthecat · 26/05/2008 22:43

twink its going to be hard work to get started, my Dh does not think I can/am inclined to do it even now!

I was thinking of keeping it a bit under wraps for now, just let people think I go running from time to time now, until I am able to run further than the shops!

On a positive note relating to my fitness levels. I trained hardly at all for the 3 mile run I did about 4 years ago, did it in 26 mins. Which I was bloody impressed with. So, I can do this, as you say if I take my training seriously.

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pavlovthecat · 26/05/2008 22:44

THN - only ?

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paddingtonbear1 · 26/05/2008 22:45

pavlov, THN and Twink give good advice.
I've done a couple of half marathons and a full marathon. The full marathon did one of my knees in so I cycle more now! But you should be fine with a half, it's a nice distance. I would say, as part of your training try and do a couple of shorter races - I started with a 5k race for life, then a 10k. Then you can guage how you're doing! good luck!

pavlovthecat · 26/05/2008 22:48

Paddingtonbear1 - there is a 5km race for life here in April I think it is? There are some 10km ones, but lots of them are up Tors! I dont think so!!! but I will look into it.

Thanks for the advice.

Well done on a full marathon! WOW! you are crazy, but wow!

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dizzydixies · 26/05/2008 22:53

our 10k one is in Oct, I shall be working at it again and its round Scone Palace in Perth which is lovely!

the girl that did the 5k this month ran it in 21minutes

I would've been with the wee old ladies and their handbags walking at the back

will check in tomorrow night for full report

Klaw · 26/05/2008 22:56

It's about as half as hard as a full marathon

dizzydixies · 26/05/2008 22:57

pmsl Klaw will come and find you on local thread tomorrow am off to bed

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