New runner, training for 1/2 Marathon (Read 2088 times)

I started running in July 08, with the C25K program. I am 41, and had absolutely NO running experience prior to this. (This is my mid life crisis ha ha) I now have 3 weeks left of the One Hour Running program. My plan is to start training for a 1/2 Marathon (May 17, 09) - which gives me about 5 months to train. My RA log is not up to date, but here is where I am now. I run 3 days a week on the OHR program as follows: Run 1 (Tuesday) is just a 30 minute medium paced run Run 2 (Thursday) is a fartlek type run (basically 1, 2, or 3 minute fast strides followed by equal time of walking or slow run interval) for about 35 minutes or so Run 3 (Weekend) is the increasing long run, my last long run was 45 minutes and I ran the whole time - no walk breaks. My first 5K was at the end of October, I ran it in 36 minutes. I am still a pretty SLOW runner, (former smoker) and don't cover much distance in my runs . I am ok with taking walk breaks in the half marathon if needed. I haven't decided what training plan to follow yet, but I do know that most plans work on distance rather than time. Any reccomendations for a good plan for new runners? Also, am I on the right track with my training or should I be kicking it up a notch (adding another day maybe?) I needed to recover two days after my 45 minute run this week - so I want to be careful here and not get over zealous! I have about 10 more pounds to lose, having dropped about 17 since I started running. Hoping a little less weight will make me 'faster' - although I'm more in to the distance than I am the speed.... Any suggestions or smacks in the head (what are you thinking!?) would be appreciated! Thanks! Cyndi

I am looking forward to the comments here. I am likewise a new runner since August 08, 40 years old and run about 33 mpw, running 5 days a week. My plan was to get a base of 3 or 4 months of weekly running before starting the official training. My half is early May. I would like to push myself during the race, but I am scared of speed work. From reading the advise here, I am considering skipping speed and just running as many miles as I can at an easy rate. What programs are recommended?

I'm no coach, so this is only worth .02, but I'd suggest that if you've not run 10+ miles yet, you focus on slowly building up your long run to that. Slow means safe & comfortable -- because it's better to avoid injury Some web pages advise no more than 10% increase in long run distance per week, and the same limit for total mileage increase per week. Some running stuff (& a lot of triathlon stuff) advises taking recovery weeks every 3 or 4 weeks, where you reduce the overall mileage just for one week to give your body a break. Anyway, congratulations on your bravery in both picking a long distance race as your next goal, and in publicly announcing it.

I'm no coach, so this is only worth .02, but I'd suggest that if you've not run 10+ miles yet, you focus on slowly building up your long run to that. Slow means safe & comfortable -- because it's better to avoid injury Some web pages advise no more than 10% increase in long run distance per week, and the same limit for total mileage increase per week. Some running stuff (& a lot of triathlon stuff) advises taking recovery weeks every 3 or 4 weeks, where you reduce the overall mileage just for one week to give your body a break. Anyway, congratulations on your bravery in both picking a long distance race as your next goal, and in publicly announcing it.

This is good advice for you (and no, I'm not a coach, either.) Just think, 48 more posts and our advice will be worth a buck... Welcome to RA!

Go for it. If you think you can finish a half marathon - then you can. Based on the running you are doing now you can definitely finish. Even better your web site shows that you are really committed - and are telling everyone about it. My top advice was going to be to find an event, pay your money and enter, then tell all your friends that you will be finishing a 1/2 marathon in May. But it looks like you've done that already! For me 80% of the effort is just to get on my gear and get out the door to start the run: telling everyone helps my motivation. You will probably get lots of advice, some of it good, some of it bad, and most of it conflicting with some other advice, but here is my $0.02 (I live in New Zealand and our dollar is not doing too well so my advice is really only worth $0.011 ) Some advice from me: 1. Don't base your schedule on how many miles you run. Base it on TIME running. If you base it on miles then you will subconsciously want to run faster to get it over quicker and this is NOT what you want to do. You should stay with slow and steady. Don't do fast (at least not yet - wait another year). 2. The most important part of the program will will be to SLOWLY build up your longest run by 5 or 10 minutes a week. Once you get to 100 minutes running you'll be ready to have a go at a half marathon. 3. You will need to commit to running a few more days a week to build up to a half marathon. Three days a week is probably not quite enough - you'll need to get out and running 5 or so days a week. 4. As its your first marathon I expect your main goal will be to finish. I think what you need is to just increase your miles. I would drop the fartlek runs and replace them with some more slow and steady runs. Any time you go fast you increase your risk of injury. 5. Some people (but not me) find it best to find a running mate. Having someone else relying on you to run with them can help to make sure you get up and going - rather than find another excuse: too hot, too cold, too wet, .... 6. A few years ago I took the step from the occasional weekend jogger to complete a half marathon and rigidly stuck to the 10 week half marathon program at http://www.aucklandmarathon.co.nz/preparation/HM-beginners-schedule.pdf It definitely worked for me.

I have a son that lives in Akron. I have run the Akron marathon course, but not during the race. I hope someday I can run in the Akron Marathon with you. Maybe Slaptear2 will come up too. Keep up the GREAT WORK!!!

The Union Hospital (New Philly)(April 2009) and the Akron HM is already on my 2009 schedule to run !! this Sat 12/13= long run= 11 miles Sat 12/20 = long run= 12 miles Sat 12/27 = long run = 13.1 mile when my brother come home from Christmas( he does Ironman's Starting in Jan 1, 2009 I'm going to do an actually HM training program even though I will have run that distance on a long run on 12/27. My first goal is of course to finish and my second goal is to do it under 2 hrs. So the goal of the cookie cutter plan will not be only to build more endurance, but pick up the pace more.

Welcome Aboard Cyndiko New here myself. May 17 is plenty of time. Continue doing what you are doing. You should be looking at starting a formal plan soon. About 16 weeks 0ut....er say Mid to Late Jan. Make sure you follow a plan based on your fitness level. Right now is the time to just concentrate on running and building your mileage. Nice slow steady runs. Get those legs ready to carry you through the upcoming training. Great Goal and Best of Luck !

Hey Slappy-----When's the Akron Half. I might come out.

I think its late September 2009. They run the full and HM at same time-everything I've read they say it's one of the best to do even if it's in lowly Akron, Ohio MTA: http://www.akronmarathon.org/ Sept 26, 2009 MTA: MTA: cost=$45 before 2/01/09.....$60> 2/02/09-9/13/09 Triple MTA: dang- that means I need to commit soon. Wanted to wait to see how first HM goes before attempting 2nd one in Akron- Oh well- guess I have another CONCRETE GOAL now. Just hate to pay that far in advance.