first time half marathon

FiddlersElbowfi

hey lads,
Just looking for some advice regarding training for a half marathon. Starting from pretty much scratch with a few friends aiming for a half marathon on May 2nd - which gives me 17weeks. Ive no real running experience but am in average shape and can get reasonably fit quite quickly usually and was told by a few runners I know that it's very possible in the timeframe. Went for the first run out on Sunday, just did a light 2mile jog. Im looking at keeping it very slow/light for the first few weeks to ease into it and then working up through the miles slowly, two nights a week, long run at weekends.
Basically wondering if anyone's got similar experience and tips for the road ahead. Ive a few very basic queries, as Im just making out a schedule for the 17weeks.
1 What kind of mixture of mileage/ speed work would people recommend? Some training plans go for mostly all runs by mileage while others have a lot of emphasis on speed runs mixed in.
2 How quickly should I build up to longer mileage? Should I aim to hit the 10-12 mile mark only a week or two before the race or earlier?
Any answers would be great, as would any other tips.
Cheers.

Kissy Lips

FiddlersElbowfi wrote: »

hey lads,
Just looking for some advice regarding training for a half marathon. Starting from pretty much scratch with a few friends aiming for a half marathon on May 2nd - which gives me 17weeks. Ive no real running experience but am in average shape and can get reasonably fit quite quickly usually and was told by a few runners I know that it's very possible in the timeframe. Went for the first run out on Sunday, just did a light 2mile jog. Im looking at keeping it very slow/light for the first few weeks to ease into it and then working up through the miles slowly, two nights a week, long run at weekends.
Basically wondering if anyone's got similar experience and tips for the road ahead. Ive a few very basic queries, as Im just making out a schedule for the 17weeks.
1 What kind of mixture of mileage/ speed work would people recommend? Some training plans go for mostly all runs by mileage while others have a lot of emphasis on speed runs mixed in.
2 How quickly should I build up to longer mileage? Should I aim to hit the 10-12 mile mark only a week or two before the race or earlier?
Any answers would be great, as would any other tips.
Cheers.

I would loosely follow this schedule. By loosely you could prob ditch the strength training or one day of running to rest more but then add a mile or 2 to other days. What you really dont want to do as a novice is too much running or you'll get pains, injuries and fed-up. I would slowly do a half marathon on week 7 and 9 also. Eat well and take water on long runs.

http://www.halhigdon.com/halfmarathon/novice.htm

OI

Wexford huh? Good on ya. I did it last year and started training around this time last year, bout 16 weeks in total so you have plenty of time.

I tried to get out around 4 times a week, and build up to over 20 miles per week. I ran one session a week as a "tempo session", usually a 5 miler as quick as I could. I ran a 13 mile training run 3 weeks before the race, probably not a great idea, I then made the fatal error of doing 2 9 milers the week of the race. My goal was under 2 hours and made that with a few minutes to spare. If you are in reasonable shape to start and build slowly, as you said, to 20 - 25 miles per week, you could do well. I don't think I'd do any more mileage than that on your first.

Hope this is alright advice. Just responding as your situation was so similar to mine last year.

chinguetti

OI has said most of what i would say as i did my first half last year in Connemara. I would add that you should try and do a 5 k race and a 10k/5 mile race purely to see how your training is going. St Patrick's 5 kms and Raheny 5 mile are the only one to come to mind but i'm sure they're loads on between now and Easter.

It will give you an idea about what race prep suits you and all the stuff at the start of a race. The last week should be 4 miles max, the second last week 7 miles max. Rest is more important than running in the last week.

Try and include a hill in your training once a week. Nothing too K2 style but a bit of a drag is good for the legs.

All the best with the training.

steoc

Hi im in the same boat.
I started running last September with a running club in Wexford and i find this a great help.
I have booked in for Wexford Half on my 40th Birthday:D and will be starting my traing soon. My problem is i keep straing my calf mussel:(.
Anyway there is a 10K race in Febuary which you might be intrested in, its in Enniscorthy.
All the best with your traing.
Steoc.

Oryx

I'll be at Wexford too. Id say three runs a week will get you there no problem. Last year I was doing a 10k, 8k and a 6k weekly for a good while, slowly improving speed and just general running fitness. About 6 weeks before I think, I started putting in 9 and ten milers for my long run once a week. The longest I did was about a 12, maybe 3 weeks before the half. So my first 13 miler was the event, which is not at all good for the head, so maybe include one in your plan.

Allow two weeks in your plan for reducing training just before the event. Long runs done then wont improve your fitness. Really your main thing to be aware of for an first event like that is your pace. Run well within your ability for the race, dont go off at the gun like a mad thing or youll hurt later. So in training familiarise yourself with running to a regular pace, learn how to feel that.

nerraw1111

This month's Outsider magazine(US) has a running feature this month on gear, avoiding injury etc.

Also has a half marathon schedule by Terence Mahon who coaches the current US half marathon record holder.

http://outside.away.com/outside/bodywork/200802/master-plan-running.html

FiddlersElbowfi

That's all great lads. Thanks a million.
It's actually Glengariff-Bantry Im doing in May.
So do people reckon it's better to get a 13mile run in a few weeks before or not? A lot of plans Ive seen seem to say it's best to hit 10/11 and then do 13 for the first time on the day. As its my first go, that might well be my best bet.

OI

I'd say get up to 13, 3 weeks before hand. I believe you would be better prepared for the day.

OI

Actually, I injured my foot after the 13 miler and missed some training.

rainbow kirby

^^ Which I accidentally nuked: Max out at 10-11 miles in training for your first half if you're going from scratch. Adrenaline will carry you to the finish line on the day, and you're reducing the injury risk.

OI

Lots of editing / deleting going on, stick with RK, you can't go wrong.

peggyo

There is an nnual half marathon in Carlingford Co. Louth on Saturday March 6th.. On a separate route there is a 10k run/walk whichever suits. Info at www.stbrigids.net or 0429335238
Also has a half marathon schedule by Terence Mahon who coaches the current US half marathon record holder.

http://outside.away.com/outside/bodywork/200802/master-plan-running.html[/quote]

paulocon

Has this date been confirmed? Can't see anything on the website - hoping to take part in this one.

peggyo wrote: »

There is an nnual half marathon in Carlingford Co. Louth on Saturday March 6th.. On a separate route there is a 10k run/walk whichever suits. Info at www.stbrigids.net or 0429335238
Also has a half marathon schedule by Terence Mahon who coaches the current US half marathon record holder.

http://outside.away.com/outside/bodywork/200802/master-plan-running.html

[/QUOTE]

shels4ever

peggyo wrote: »

There is an nnual half marathon in Carlingford Co. Louth on Saturday March 6th.. On a separate route there is a 10k run/walk whichever suits. Info at www.stbrigids.net or 0429335238
Also has a half marathon schedule by Terence Mahon who coaches the current US half marathon record holder.

http://outside.away.com/outside/bodywork/200802/master-plan-running.html

[/QUOTE]

Great think i might make the trip up to this one again this year.

manofb

i'm hoping to lose my half marathon wings in bantry too. looking forward to it but a little nervous of knee injury. best of luck!!

FiddlersElbowfi

hey lads,
Just an update on this from original question.
Training's generally gone great, now a week away from half marathon. Have done three times a week for last few months, working up to a couple of 5/6 milers during the week and then a long run at weekends. Did more or less the 13 miles last weekend, and got through it pretty well so feeling good enough about it now. Times are pretty slow for now, averaging around the 9-minute miles for the long runs, can manage 8 - 8.5 minute miles for the 5/6 mile runs during the week.

Just a couple of things wondering about. What kind of long run would people recommend for this weekend? Im reckoning there's no need to taper off hugely for the half marathon so Im thinking of doing 8/9 miles on Sunday slowly. I dont want to lose the sharpness by falling off too much. Would two slow 4milers then next week have me nice and fresh for Sunday's race?

Any tips for race day itself? It starts at 9am so Im going to be up at 6 or so for time to eat and get to the race.