Half marathon training
Im wondering what kind of program//schedule you followed for your first (or any other) half? I'm following Hal Higdon's 1/2 training - it was a 12 week program. At 10 weeks, I think the longest run of 10 miles is scheduled - does this seem right? I'm a little worried about making the jump from 10-13? Do you think it would be beneficial if I complete an 11-12 mile run before the race? if for no other reason than my anxiety at this point or should I just trust the program?
Right now, my "long" runs are 5 miles. Does it seem reasonable to expect that I'll actually be able to run most of the 1/2 in the next 10 weeks? I guess I'm apprehensive because some of my friends were/are running 8-9 miles at this point in their training so I feel kind of behind. My priority is to start and finish one way or another, but id like to run as much of it as I can.
Anyone have any advice for me? I'm super excited to be training for this - I never thought I'd be at this point where it's even a possibility but I'm also a little anxious.
www.sexyskinnybitch.wordpress.com - my journey to sexy skinny bitch status
11/16/12 - Got my Body by Sauceda - arms, Bl/BA, LBL, thigh lift.
HW 420/ SW 335 /CW 200 85 lbs lost pre-op / 135 post op
~~~~Alison~~~~~
right now. somewhere. somebody is working harder than you.
Here's a copy of my training schedule:
Run/Walk 16 Week Half Marathon Training
This program is ideal for the individual who has not run before or who has not run consistently within the past 6-8 months and is looking to complete the half marathon distance (13.1miles). This program includes a run/walk ratio component. To start this program you should be able to run/walk 30mins.
Week |
Date |
Mon |
Tue |
Wed |
Thu |
Fri |
Sat |
Sun |
0 |
Aug 13-Aug 19 |
2 miles |
off |
3 miles |
Off |
Easy 20min walk |
30mins as 5/1 |
Active recovery |
1 |
Aug 20-Aug 26 |
4 miles |
off |
3 miles |
KickOff 2 miles |
Easy 20min walk |
40mins as 5/1 |
Active recovery |
2 |
Aug 27-Sept 2 |
4 miles |
off |
4 miles |
Off |
Easy 20min run |
50mins as 7/1 |
Active recovery |
3 |
Sept 3-Sept 9 |
4 miles |
off |
4 miles |
Off |
Easy 20min run |
60mins steady |
Active recovery |
4 |
Sept 10-Sept 16 |
4 miles |
off |
4 miles |
off |
Easy25min run |
4 miles |
70mins as 9/1 |
5 |
Sept 17-Sept23 |
Active recovery |
off |
4 miles |
Off |
Easy 25min run |
1:20mins as 9/1 |
Active recovery |
6 |
Sept 24-Sept30 |
4 miles |
off |
4 miles |
Off |
Easy 25min run |
45mins steady |
Active recovery |
7 |
Oct 1- Oct 7 |
4 miles |
off |
3 miles |
Off |
Easy 20min walk |
3 miles |
1:30 as 9/1 |
8 |
Oct 8- Oct 14 |
Active recovery |
off |
5 miles |
Off |
Easy 25min run |
Rest |
Acumen Race for a Cause 8K |
9 |
Oct 15-Oct 21 |
Active recovery |
off |
6 miles |
Off |
Easy 30min run |
1:40 9/1 |
Active recovery |
10 |
Oct 22-Oct 28 |
6 miles |
off |
4 miles |
Off |
Easy 30min run |
2hours as 9/1 |
Active recovery |
11 |
Oct 29-Nov 4 |
5 miles |
off |
4 miles |
off |
Easy 20min run |
60mins as 9/1 |
Active recovery |
12 |
Nov 5-Nov 11 |
5 miles |
off |
4 miles |
Off |
Easy 20min run |
4 miles |
2:15 hour run |
13 |
Nov 12-Nov 18 |
Active recovery |
off |
4 miles |
Off |
Easy 20min run |
2:30 as 9/1 |
Active recovery |
14 |
Nov 19-Nov 25 |
4 miles |
off |
3 miles |
Off |
Easy 20min run |
2 miles easy |
60mins as 9/1 |
15 |
Nov 26-Dec 2 |
Active recovery |
off |
2 miles
|
Rest |
Easy 10min to stay loose |
Team Fun Run |
Race Day J |
Run/Walk explained – on your long day (Saturday) you will be doing the time run/walk as listed. For example, week 1 is 5/1, this means to run 5 minutes, then walk 1 minute, then run 5 minutes, walk 1 minute, etc. During the week workouts, you should try to be building up to the next Saturday’s ratio if possible. All run/walkers need to be under a 16 minute mile pace on race day.
Active recovery days – these will be good days to do your core work and some cross training to give the ligaments and tendons a chance to recover from the efforts of the week. Add swimming, biking, etc., just try to keep the effort low and the movement smooth.
Events are in red – It is recommended that you do some training events in order to test your fitness and morning nutrition to ensure you can get breakfast down before a run. These also work well to incorporate into your recovery and adaptation
All runs unless otherwise specified are considered “easy." This means you are able to converse while you run. It is important that you stretch daily after each run for at least 5 minutes focusing on major muscle groups; and 2 days a week for 20 minutes ideally after your long run Day (Saturday) and your Active Recovery day (Sunday).
First ultra: Stone Mill 50 miler 11/15/14 13:44:38, First Full Marathon: Marine Corps 10/27/13 4:57:11, Half Marathon PR 2:04:43 at Shamrock VA Beach Half-Marathon, 12/2/12 First Half-Marathon 2:32:47, 5K PR Run Under the Lights 5K 27:23 on 11/23/13, 10K PR 52:53 Pike's Peek 10K 4/21/13, (1st timed run) Accumen 8K 51:09 10/14/12.
My advice is to stick with your plan, you will have enough to worry about outside your plan like hydration, nutrition and stretching that the last thing you want to deal with is figuring what your mileage should be.
Have fun with it I know I did.
First 5K 9/27/20 46:32 - 11 weeks post op (PR 28:55 8/15/11)
First 10K 7/04/2011 1:03 First 15K 9/18/2011 1:37
First Half Marathon 10/02/2011 2:27:44 (PR 2:24:35)
First Half Ironman 9/30/12 7:32:04
Im just ....a little Type A at times. And I like to worry about things that I shouldn't. But I constantly remind myself of what you told me a long time ago just to trust in my training - as long I put the miles in, I WILL finish the half (pretty or not is another issue but finish I will!)
www.sexyskinnybitch.wordpress.com - my journey to sexy skinny bitch status
11/16/12 - Got my Body by Sauceda - arms, Bl/BA, LBL, thigh lift.
HW 420/ SW 335 /CW 200 85 lbs lost pre-op / 135 post op
~~~~Alison~~~~~
My race is I believe the same weekend as yours (of course on an opposite coast) so I can't report back ahead of time. Good luck I'm sure no matter what you do it will be ok.
HW: 270 SW: 234.4 CW: 135.0 1stGW:149 (GOAL MET)afreshstart-hreneeh.blogspot.com/
1st 5k: 5/12/12 44:55 PR 4miles: 12/31/2012 35:49