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Beginner Running

Treena G.
Treena G. Sendmail

How did you train for a half marathon?

asked 4 months ago | Report

I just registered for the Chicago Half Marathon. Gulp...my pace in order to finish must be 13mins per mile. Right now I'm at 17 mins per mile. I am a newbie to dailymile and a newbie to marathons. How do I go about training for a marathon? Are there any online training guides that you have personally used and would recommend? How did you train for a half marathon? I have no doubt that I can complete the course...I'm just afraid that by the time I finish the course, everyone would have packed up and gone home already. Sigh...

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I didn't see a reply button on the question format so I have to edit the question. Your answers were so detailed, informative and HELPFUL!! Ryan M, Frank H, Kathy T and Wendy I'm going to respond to you each individually. I want you to know how I am using the information. I wish I could POST a reply on here. Thank you for all of the tips!

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8 answers

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  • Ryan
    Ryan Sendmail

    Since you are new to running, really the only answer is... keep running. I see you take walk breaks - thats fine, and I'd say advisable, because it keeps your HR down in the aerobic zone (which helps keep you from bonking due to depleted glycogen stores). If you keep running at a pace where you could keep up a conversation, your body will adapt and become more efficient, which will translate to increased speed and endurance.

    There are lots of half marathon training programs out there - coolrunning.com, hal higdon, jeff galloway, etc. They vary between 3-5 days of running per week, but all of them, for the novice programs, are miles at an easy pace.

    I also see in your profile that you ran 8 miles on an empty stomach. I agree with the person who commented that you might want to fuel up a bit before your run. Each mile is typically around 125 calories - so for an 8 mile run you'll burn close to 1000 calories. That means you can afford to eat something in the 400-500 calorie range a couple hours before your run, and still be in good shape. Another option, if you run in the morning and can't logistically eat something a few hours before hand, is to bring something like gatorade or other sports drink with you. The simple sugars get absorbed by your body quickly, so you can keep yourself fueled as you go along.

    Dont worry - it does take time to figure all this stuff out, but I'm sure you'll get there! Just keep the miles easy so that you can be consistent in running 3x per week, with adequate rest in between.

    answered 4 months ago |Report

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  • Frank H.
    Frank H. Sendmail

    Hi Treena, welcome to Daily Mile!

    There are members here who can answer your question much better than I, but I can share some of my experiences.

    The Cardinal Rule: Do not try for speed during your initial training. You have over seven months to prepare, plenty of time. I tore my meniscus trying to run at the same pace that a local high school cross country team was running. I cannot do 6 to 7 minute miles, and that is fine with me now. I can average about 9 minute miles, but am still working on boosting that just a bit.

    This may be the best training plan for you: http://www.runnersworld.com/article/0,7120,s6-238-244-258-12450-0,00.html

    I would start out with the Beginner Training, and when you get bored with it move to the Intermediate. You have a LOT of time to prepare, do not sweat it.

    The main focus is to build miles gradually, do strength work (which I hate), and over several weeks you will see your times improve. If you are not a member at a fitness center, join one. Make sure they have new-ish, high quality treadmills, and make sure it is located close enough to home or work that you will actually use the facility. I find that incorporating speed intervals is much easier on a treadmill because you can program it to boost the belt speed briefly, and then slow down briefly. Speed intervals are a great way to increase your times.

    A lot of people advocate "perceived exertion" to keep yourself in check, which is basically just push as hard as you can for a bit and then slow back down. But that's not for you, yet.

    At this point, I would not rush out and buy a $400 Garmin watch. You may already have this, since you know your time is about 17", but a smartphone app is nice inexpensive way to track your progress.

    Last point: sign up for a couple of 5Ks before doing the HM. Throw in a 10K if you can. You don't want to go into your first HM and be overwhelmed by the crowds, the chaos, and the overall atmosphere. Doing a few short races will give you a feel for what a timed event involves.

    Sorry if I rambled, but there is a lot that goes into training intelligently. My response hasn't even scratched the surface, and other members will certainly weigh in with better advice than I can provide.

    Again, welcome, and best of luck with your training!

    Friend request sent...

    answered 4 months ago |Report

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  • Kathy T.
    Kathy T. Sendmail

    Me, too! Maybe I'll see you there! I have only done 5Ks and one 10K. I will be doing a training program through a local running store (starts April 7). I suggest you see what's available in your area. I may line up with the 14 pace group and if I feel like I can, I'll just speed up a little. I don't want to start out too fast and run out of steam! I have the same fears....! I'm 61 years old and just started running this past Sept......maybe we can trade ideas?

    answered 4 months ago |Report

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  • Wendy
    Wendy Sendmail

    Treena, I follow the Jeff Galloway program and I believe in it and love it! I started running not using Jeff but some friends of mine follow his program and I used it for my 10K and had a great time, 1:04:36! So pleased with that for my first one. I use a 5:1 split, meaning I typically run for 5 minutes, walk for 1. Sometimes it's longer, it just depends. I am registered for two 1/2 marathons this year (what was I thinking?)...my first 1/2 (ever) is on March 31st. Find a program you like, a training buddy (if you can) and just do the best you can. You'll get there! Good luck!

    answered 4 months ago |Report

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  • Susan J.
    Susan J. Sendmail

    Hi Treena,

    I've been running for about a year now, not very great distances, though, and I've decided that I want to run half marathon just to prove to myself that I can do it. I would also suggest the Jeff Galloway training schedule - I am going to use it myself (I like that there are a few rest days, I need those so I can still do my regular weight classes at the gym)

    Here is a link: http://www.jeffgalloway.com/training/half_marathon.html

    P.S. friend request has been sent :)

    answered 4 months ago |Report

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  • Bryce H.
    Bryce H. Sendmail

    If you want to know the truth every time I tried I always seemed to pull up lame, so I snuck it into a 70.3 tri.

    Once you start with a plan stick with it til the end and be consistent

    answered 4 months ago |Report

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  • Harry L K.
    Harry L K. Sendmail

    Here's my two suggestions:
    1) subscribe to Runner's World Magazine.
    2) if you have an iPhone download the Runner's World SmartCoach app.
    OK 3) if you're on FaceBook "like" Runnersworld and Active.com

    RW mag will have tips on training for a half marathon. You can go to their website too. On FB you'll get posts from RW & Active - sometimes on training for the half. The SmartCoach app is great for the training. I used all these to train for my first half last fall. My goal was to run under 2 hrs. I ran 1:56:36.

    Good luck to you!

    answered 4 months ago |Report

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  • Kim
    Kim Sendmail

    I haven't read the other answers so I apologise if I repeat.
    When I started running my goal was to do a half marathon. I ran 5k for about 3 to 4 months often 4 or 5 times a week. Then I increased to about 8k, and then up to 10k. I maintained running 10k for months and found that when time allowed I could fit in a 15k run and found that it felt ok.
    In my experience running a minimum of 10k in about 1 hour for most of my runs really helped with my cardio and helped strengthen my legs, so that when I did do the half, it was actually pretty easy (I was just bored hahahaha) I didn't run it in any super duper time 2hr 15 mins but it was a comfortable pace/and time and I had no problems with my breathing. I did lose a toe nail though, damn shoes lol!!
    Good LUCK :)

    answered 3 months ago |Report

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