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I did it and a question about training for half marathons (Read 481 times)
run4fun8910
posted: 1/6/2008 at 4:35 AM
Hi All,

I just wanted to brag if I can. I ran today for 20 minutes straight for the first time in many years. Not only did I complete the 20 minute run but I woke up to a snow storm. Fortunately mother nature was on my side as it stopped just as I went out side. It was beautiful.

I have been following the couch 2 5k plan. This completed my 5th week. 4 more and the theory is I will be able to run a 5k.

I plan on running in a 5k race her in my home town in April. I want to run a few more during the spring/summer. Then Start training for half marathon. Which brings me to my question. Is there a good program to train for a half marathon? How long does it take? Can I start training as early as say June? Can I run 5k fun runs/races while training for the half marathon?

Thanks,

Shawn hoping some day to be considered a runner.
Short term goal: 5K
Long term goal: half marathon.
Stay injury free.

Shawn
makers
Runnin 4 Haiti
 posted: 1/6/2008 at 4:42 AM
The answer is yes. Run run run run run.

Now, following the C25k program is an excellent beginning. It will get you to the point of being able to run a 5k, but don't get over zealous whenever you finish and start trying to stack on the miles. Training takes time.

When is this half marathon? Beginning to train for it in June wouldn't be a problem. Finishing C25k, just keep running and increasing your mileage slowly. Listen to your body. Build up a good base for being able to run each week and then go from there.

The key is getting used to running and developing your aerobic fitness.
Goals for 2009:
1.) Sub 3:30 in CMM 09
2.) Run 2000 miles
3.) Sub 1:40 half
4.) Sub 19 5k
My blog on faith
I Run 4 Haiti
Bonkin
Reboot
 posted: 1/6/2008 at 4:42 AM
Quote from run4fun8910 on 1/6/2008 at 4:35 AM:
Hi All,

I just wanted to brag if I can. I ran today for 20 minutes straight for the first time in many years. Not only did I complete the 20 minute run but I woke up to a snow storm. Fortunately mother nature was on my side as it stopped just as I went out side. It was beautiful.

I have been following the couch 2 5k plan. This completed my 5th week. 4 more and the theory is I will be able to run a 5k.

I plan on running in a 5k race her in my home town in April. I want to run a few more during the spring/summer. Then Start training for half marathon. Which brings me to my question. Is there a good program to train for a half marathon? How long does it take? Can I start training as early as say June? Can I run 5k fun runs/races while training for the half marathon?

Thanks,

Shawn hoping some day to be considered a runner.


This is totally awesome, Shawn! Congrats! I still remember my first 2 mile run.

There are lots of HM plans out there. I made one up by just running a little longer each weekend - with a little Hal Higdon's HM plan thrown in for the last few weeks. His plans are available on the net for free. You can start training not long after you finish the C25K plan if you want and if you feel up to it. I did and was very happy with the results. All of this depends on your goals. If your goal is to finish comfortably - which I recommend for your first one.
Your monkey gives me the creeps. - andahuff
MandyS
posted: 1/6/2008 at 4:43 AM
modified: 1/6/2008 at 4:46 AM
congratulations shawn! it sounds as though you are well on your way to that 5k.

you can start training for a half as soon as you like. there are some good novice programs out there that will get you started gently. the main thing to focus on for your first half is slowly upping the length of your longest run. you will probably want to do at least 10 miles in training before your race.

i like hal higdons programs for beginners. the novice half marathon program has 4 days a week running and starts with a long run of 4 miles. once you feel you can do that you can start it - its a 12 week program. for sure you should be ready to give it a go by June - likely earlier.

i'm sure there'll be others along to suggest different programs for you to try. just find one you like and go for it.

MTA: the novice program has a 5k and 10k race included. i'm sure you could add another 5k if you particularly wanted to but the long runs are important so don't miss them too often to race.
2008 targets: 5k - 21mins (22.29 21.55), 10k - 45mins (49.38 48.12 47.19), HM - 1hr45 (1.50.08 1.44.10 1.40.41), M - 4 hours (3.46.41)
"It is not the mountain we conquer, but ourselves" - Sir Edmund Hillary
run4fun8910
posted: 1/6/2008 at 4:59 AM
Wow thanks for the advice.

I have found a couple of half marathons one in September the other in November. I think I will shoot for the November run.

Though hopefully I do not get a head of myself. I have many miles to go before I can even imaging me getting across that finish line.

I need to try to keep back my enthusiasm. I want to avoid injury. But I can't help being excited. I love running. Right now I am only running 3 days a week and on the other 4 I wish I was running.

Thanks again for everyone's help.

Shawn
Short term goal: 5K
Long term goal: half marathon.
Stay injury free.

Shawn
makers
Runnin 4 Haiti
 posted: 1/6/2008 at 5:09 AM
Well keep it slow. When I first started running 2.5 years ago, I started out doing 1 mile a day for the first week. It was kind of hit and miss for a while until I read some articles. After my first three mile run I thought I owned the world.

Running is addicting. It's a good addiction. But like you said, don't injure yourself...that's a sure fire way to get depressed.

Just stay committed and stay on RA...it helps fuel those moments where you wish you could run.
Goals for 2009:
1.) Sub 3:30 in CMM 09
2.) Run 2000 miles
3.) Sub 1:40 half
4.) Sub 19 5k
My blog on faith
I Run 4 Haiti
modal
Bloody Nipple
 posted: 1/6/2008 at 5:44 AM
modified: 1/6/2008 at 5:57 AM
You have completed step 1 on my plan... get out the door and run...

Eventually you will build up to where you are comfortable running longer distances.

My recommendations
1. Get out the door and run. If you can't run too sore or something... walk.
I totally agree with running with what you are comfortable with... and then doing a bunch of walking afterwards... the extended cool down..
2. Do some 10K races
3. Run the Half Marathon distance a week or 2 before you race

After my second 10K... I told myself that's as far as I want to go... 2 months later I was running a Half Marathon... (mainly because I wanted to run one before bonkin Tongue... he beat be to the full Marathon though!)
March 7 & 8, 2009 - Join the RunningAHEAD.com Texas Independence Relay Team [VIDEO]
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2009 Goals
1. Get out the Door
2. Run ~100 miles a month or at least a 1000 miles for the year
3. Run a Marathon < 4:30
4. Run a Half < 1:54 (Benbrook, Texas Half Marathon)
JakeKnight
posted: 1/6/2008 at 6:56 AM
Congratulations. I love threads like this one.

Keep running. Run often. Then run more often. Sometimes run hard. Sometimes run easy. Run some hills. Enjoy.

You'll be glad. And I'll get to read about it.

I need to try to keep back my enthusiasm.


No - you don't.
E-mail: JakeKnight2002@aol.com
-----------------------------
rgreen45
My Little Pal
 posted: 1/6/2008 at 1:46 PM
Shawn, hearty congratulations on your progress. Yes, your half marathon is certainly doable and you've received some great advice already from the gang.

Take your tims and keep your speed comfortable. When the day comes that you leave your comfort zone, do it because of distance (aka: time on your feet) and not speed. Build the base first and the speed next.

And don't tell people you're a runner. We're endurance athletes and yes, you qualify. Big grin
Sometimes it doesn't matter where the train is going, just that you get on.
Masters Group
Tchuck
posted: 1/6/2008 at 3:06 PM
Shawn,

Great job. You are on a quest to get yourself in great running shape. It does take time and you are being smart. Think about making running normal part of your life. Then when you are in great running shape, you could run a race tomorrow. You will generally not be to far off from peak condition. Nice to have a goal to shoot for and peak for though. Just a couple thoughts.

Shoot for a 10K or 15K first. It will help with your confidence.

Be consistent

Build time on feet. More miles

If not running, cross train - bike, elliptical, stairmaster. It doesn't replace running but enhances aerobic development at your stage

Build long run time/distance. Doesn't have to be all running right now. For long runs mostly, run 3-10 min, walk 1 min. Maybe start with 3-4 min. run, walk 1 min, and build from there. You need more time on your feet and that one long run is very important. The walk breaks are not a big deal. Note: Also, nothing wrong with taking a 1 min walk break when needed in other training runs.
Those who try, fail! Those who do what it takes to succeed, succeed!!
run4fun8910
posted: 1/6/2008 at 3:08 PM
thanks jake and rgreen and everyone else. One thing is for sure that RA is a great place for support.

I will keep it slow and persistant.

So how long has everyone been running? Has anyone had a lapse for whatever reason? How did you overcome?
Short term goal: 5K
Long term goal: half marathon.
Stay injury free.

Shawn
Wingz
posted: 1/6/2008 at 3:43 PM
Hi, Shawn.

Congrats on your 20 minute run! Milestones like that are so exciting. Big grin

If you're interested in running a half-marathon after you finish the couch-to-5K program, now would be a good time to join the half marathon training group. (click) That way you can learn about training for the HM well before you actually need to get out there and start doing it. Knowledge is power!

Yes
MandyS
posted: 1/6/2008 at 6:54 PM
i've been running since late 2002. i had a lapse from july 2006. i'd got completely burnt out and overtrained and simply couldn't bear to go running. i finally started again in feb 2007 as i missed it lots and had put on 5-6kgs. i felt slow, sluggish and unhealthy. the first few weeks back were miserable but it was all ok once i started to see some progress again.
2008 targets: 5k - 21mins (22.29 21.55), 10k - 45mins (49.38 48.12 47.19), HM - 1hr45 (1.50.08 1.44.10 1.40.41), M - 4 hours (3.46.41)
"It is not the mountain we conquer, but ourselves" - Sir Edmund Hillary
rgreen45
My Little Pal
 posted: 1/6/2008 at 7:04 PM
Quote from run4fun8910 on 1/6/2008 at 3:08 PM:
So how long has everyone been running? Has anyone had a lapse for whatever reason? How did you overcome?

I've been running since '94. I've had breaks of 19 months (10/00-06/02) and 6 months (12/02-06/03) due to loss of interest, but I returned to running because I knew how it made me feel. I now shift my focus occasionally from marathon mode, to short race mode, to maintenance mode. It keeps the sport from getting boring. Having a community like this with people to supply MOJO and real life hook-ups helps. I also had a good winning streak in my age division in 2007, winning 13 of 18 races. Racing is a fantastic motivator, win or lose .... but winning makes it better.

I also had an injury break from 05/30/2006 until 09/04/2006 to recover from a herniated disc in my back. Running didn't cause the injury but was slowing the healing. I spent that summer riding a bicycle to maintain some of my fitness.
Sometimes it doesn't matter where the train is going, just that you get on.
Masters Group
run4fun8910
posted: 1/6/2008 at 8:07 PM
You not what I can not wait for is to go running with my kids. Currently 3 and 18 months.

I don't see alot of 10k/15k advertised in my area. Could make for fun weekend trips though.

As far as cross training goes I am struggling to figure out what I am going to do. I have access to a fitness center in the apts I live in but they are not open before I go to work. I would only have access to it once my kids go to sleep.

At first I was nervous about cross training at 8:30pm one night and then running at 5am the next morning. I think however that since that is what is available to me I am just going to make it work. The fitness center is being remolded now but will be open in a week and I plan on using the stationary cycle and light weight training 2 times a week.

Hopefully before to long I will be able to post a thread bragging about my first 5k run.
Short term goal: 5K
Long term goal: half marathon.
Stay injury free.

Shawn
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