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TOPIC:   Advice needed BADLY for training for my first half 


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EMMANYC
EMMANYC's Photo Posts: 1,702
5/30/12 1:32 P

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I did a run/walk HM last fall and hope to do another one this fall. I'm very prone to overuse injuries, and so I've found that most programs out there do not suit my needs - too much mileage and too quick a build-up.

Aside from the running component of your program, I strongly recommend that you include a strength training component to support your running. In particular, focus on strengthening and stabilizing your core, your glutes and the muscles, joints and bones in your legs and butt that support your running, as well as your arms and shoulders. There is a Runners' Resource section on Spark, and I also have a blog entry from 2011 with some exercises I got from my trainer. Here is a link:

http://www.sparkpeople.com/mypage_public_journal_individual.asp?blog_id=4382933

My strength workouts take about 15-30 minutes 3 times a week. I also do certain exercises a few extra times per week (toe-tapping for shins, plank, balancing on one foot and then the other, etc.)


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SHADOW38
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5/30/12 12:43 P

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One thing you'll need to decide is how many days a week you are going to run. Then you can check out training plans.

When I first began training for a HM, I decided to go with 4 days a week running and then found the training plan at marathonrookie.com. I'm not really one for speedwork or hill training although I do run hills and trails on my long runs.

So basically, figure out what kind of plan will work with your schedule and go from there. Personally, I don't care for the run/walk but everyone is different.

Its an exciting journey getting to the start line of your first HM. You'll learn a lot along the way and figure out what works for you. Don't be afraid to ask questions and have fun.

Neither real food, nor exercise, come from a box.
2013 Races:
Beat Coach Pete 5k 4/13
Gunfighter HM 6/1
Barefoot Boise 10k 9/14


CHRISTINA791
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5/29/12 3:50 P

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I actually went with a full clinic and group runs, since I'm planning to build up to the marathon distance and I wanted to feel that I had a really solid foundation. It was great, because it got me to focus on a lot of neglected areas - I'm great at tacking on extra distance on my long runs and I have no doubt that I could have gotten to 21 just by doing that, but doing speed work and hills helped me tremendously (and it's not necessarily about just going fast. It's about improving your overall fitness and endurance).

The program I did was a 16 week one that assumed a 5k steady running base to start. It involved a combo of steady runs, tempo runs, hill work, speed drills, and long distance runs building up to 24k. It was a big time committment, but worth it for me.

Whichever plan you go with, I'd definitely recommend switching things up a bit. Vary your pace and distances on different runs and really keep your goal for each training run in mind.

Edited by: CHRISTINA791 at: 5/29/2012 (15:53)

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TSCHALLER
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5/29/12 2:46 P

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I appreciate the imput on increasing time - I'm working on it now and hope it does help. I'm amazed at how the walk segments do keep me moving and feeling strong on longer distances. I agree with FLGIRL1234 - I trained mostly on my own for long runs the first half and it was lonely. I've teamed up this round with our local YMCA Tri group and am enjoying track workouts and will have long run buddies. Good luck.

*************************************
Enjoy the miles! Tricia

Upcoming Events:
2013 -- TBD

2012:
408KRace to the Row (5 miles) - March 11 / 55:26
Great Race 2012 (4 miles) - April 29 / 44:38
Run Like a Diva 1/2 Marathon (SF) - May 6 / 2:41:16
Big Sur Half Marathon - Nov. 18 / 2:49:13


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RUN4FOOD
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5/27/12 7:57 A

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FLGIRL1234, there is lots of good advice here. I'd like to add one more thought. See if there are any running groups in your area. I've run by myself at times and with a training group at times, running with a training group makes the training a lot more fun. Where I live in Houston, TX, we have quite a few groups to choose from.
Best of luck to you as you start your training.
emoticon

Gary


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TIFFANYB23
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5/26/12 11:10 P

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I also use a modified version of Jeff Galloway's run-walk-run method. I'm using his "to finish" training plan from his half marathon book and have been happy with the results. I never in my life thought I would ever be running 10 or 11 miles. I typically run through a song on my ipod, then walk the first minute of the next one. Then run and walk at the beginning of the following song, so one. So I think it averages a 3:1, although some of my songs are longer than that. :)

I like the plan because I feel strong and ready to run. I don't feel like I'm exhausted or overwhelmed with my training plan. I have 2 30-minute runs during the week, then alternate increasing my long run distance each weekend. I'll increase one week, then drop down to 3-4 miles, the next week, then increase the following. It has worked well for me. I finish my runs feeling strong.

Good luck, but remember - this process should be FUN! So find what works best for you.

TSCHALLER - if you feel you can increase your pace more than 15-20 seconds during your run interval, then you should be able to increase your time. Adding a minute walk adds approximately 15 seconds to your time, but even though you'll be walking more, your muscles will be able to begin repairing themselves sooner throughout your runs... so if you can increase your pace, it will actually be beneficial. Try a few shorter runs at that pace and see how you feel. :)

March 9th - Nike Women's HM 10K
March 23rd - Community Health & Fitness 5K
May 18th - Tommy Vaughn's Marathon & More 10K
July 20th - Idaho Falls Half Marathon
August 31st - Pocatello Half Marathon
September 23rd - Jackson Hole Half Marathon


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TSCHALLER
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5/22/12 5:57 P

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I too trained with the walk/run method and feel it really helped me build for the long distance and my time stayed consistent. I'm curious -- I did 3 min. run / 1 min. walk. Would a 2 min run/ 1 walk possibly increase my time? I'm training for my 2nd half in November and would like to work on my time and endurance. Goal for my first race was finishing (and between a targeted time) and this next race I'd like to better my time. Good luck training.

*************************************
Enjoy the miles! Tricia

Upcoming Events:
2013 -- TBD

2012:
408KRace to the Row (5 miles) - March 11 / 55:26
Great Race 2012 (4 miles) - April 29 / 44:38
Run Like a Diva 1/2 Marathon (SF) - May 6 / 2:41:16
Big Sur Half Marathon - Nov. 18 / 2:49:13


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FLGIRL1234
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5/22/12 12:59 P

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Wow, great advice everyone! Thank you. I appreciate it so much. I will let you know how it goes.


Jen
Central Florida

Leader of the West Volusia Sparks (Florida)

"I can have results or I can have excuses. I cannot have both."


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ON2VICTORY
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5/18/12 6:16 P

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you have received some great answers already but I wanted to chime in and show support. You came to the right team, we love our Spark Runners!

I did a modified Galloway form of training where i did lots of run/walk intervals and turned in some increasingly better times with this without the impact.

One thing I would recommend is that with this being your first Half Marathon, I would train simply to finish. Forget about setting time and pace goals, just simply train safe and enjoy the thrill of crossing the finish line with a BIG smile on your face.

RRCA Certified Adult Distance Running Coach

ACE Certified - Weight Management

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www.facebook.com/#!/robert.wadhams.7


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WILEE323
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5/18/12 2:55 P

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I've used the Galloway plan with the 2 min run/1 min walk interval while training for the half I'm running tomorrow. It'll be my 4th half and using this plan, I'm feeling stronger, running faster, and recovering much faster. Plus 3 runs a week work much better with my busy schedule.

Good luck and happy training!!

Stacie

I am a runner because I run. Not because I run fast. Not because I run far. I am a runner because I say I am. And no one can tell me I'm not. ~ John "The Penguin" Bingham


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RUNHAPPEE
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5/18/12 1:34 P

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Good luck to you, Jennifer. I'm also training for my first half marathon, after doing just an 8k and a 5k. My half marathon is in October. I'm so glad you posted this and I'm going to take the same advice others gave you!

Heather

My Blog: hncotton.wordpress.com/

My Athlinks Race Results: athlinks.com/racer/125732156


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SP_COACH_NANCY
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5/17/12 3:33 P

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Hey Jennifer,

I recommend that you look through the many programs out there and if needed, tweak it to fit your needs--focus as much or more so on your weaknesses as you do your strength. Most runners abhor speedwork and hill work, but these two runs can really give your runs more power in a very short period of time. Just be careful not to due them both in one week...maybe alternate speedwork one week and hill work the next. And always remember that your training program is never written in stone, so if you feel you need to modify your training, then by all means do so.

Good luck with your training!

RUN SPARK STRONG!
Coach Nancy




JECKIE
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5/17/12 3:23 P

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I used the mileage from the Galloway half training plan, but didn't use the intervals (I run/walk but in response to my body's needs, not the clock). It worked out very well.

I'm planning on switching plans for my next half but only because 3 days/week isn't enough for me any more! :)

And Amy... plenty of time to sign up for another half between now and then! ;) I'm doing one on Dec 1 as well, but have 2 more between now and then.

Jeckie (aka. Sarah) - Lowell, MA - EST
Half Fanatic #3032

I have no "goal weight". MY goal is to be as healthy, strong and active as I can be. This isn't about my relationship with the scale but my relationship with the world.

Looking for recipes? I keep a Paleo-friendly recipe board on Pinterest! http://pinterest.com/jeckie/mostly-paleo/


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ZUZMAJKA
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5/17/12 3:21 P

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I am a huge fan of the "interval" training. I started following a normal HM training plan, and my knees that never gave me any issues before that just kinda gave in.
I looked up per somebody's advice here a rough Galloway plan for walk-running and finished my first HM under 3 hours (1 min walk 1 min run through).
I still use that system for my workouts, I feel like it allows me to clock in much more distance without getting injured and I find it reasonable challenging.
Of course if you are in better shape than me, "run, Forrest, run!" :-)

Fall seven times. Stand up eight.


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PINKBEANBOO
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5/17/12 3:18 P

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Hi Jen!
I used Hal Higdon's training plan & modified it to fit where I was in my abilities. I like to build an extra 2 weeks into the plan in case something comes up, like an injury, so that I don't get behind.
www.halhigdon.com/training/51130/Half-Mara
thon-Training-Guide


Most plans have you do 2 shorter runs & one long slow run each week.

The Galloway method is very popular & lots of people have great success with it. There is a Spark team & I'm sure they could help you with how to figure the intervals.

You don't have to run straight through, even if you don't use the Galloway method. On my LSRs & during races, I'll stop to walk if my heart rate is getting too high. You'll notice a lot of people at your race doing that, too.

Even if your tempted, don't do more miles in your week than what is on your schedule.

Cross train! Cross train! Cross train!

When your mileage starts getting high, for me it is around 9 or 10 miles, don't be surprised if your appetite goes through the roof. You are going to need the extra calories to fuel the long runs. Also, don't get upset with yourself if you gain a few pounds as you get closer to the race. Most of us do!

I hope you enjoy your training. My next half isn't until 12/1 so it is too early to start training, which is driving me nuts!

Amy from Missouri


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KCFEMME
KCFEMME's Photo Posts: 1,340
5/17/12 3:10 P

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Unfortunately I did not follow a 'plan', I just went out and ran, made little challenges for distance, endurance, and speed for myself.

But, when it gets closer and you go in to pick up your packet, find out if there is a Pace group. There are several calculators that will tell you how much time it should take based on your 5k & 10k times. And based on that you can choose to run with a pace group. I chose one about 15 minutes faster than what I wanted to complete it in. Turns out it was such a great group I stayed with them and came in early.

I used a pace group for my second half as well. It's great if you have someone to talk with, or complain to, during your 3 hours on the street.

Good luck with your training.

BECKY
LIFEstyle instead of DIEt !!

FINALLY LOVING THE SKIN I'M IN!!
*Beat Cancer: 1-29-98
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10/19/13 - Full Marathon! 5hrs37min
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LIGHTNINGRUNNER
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5/17/12 3:01 P

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I did my first half using the Women's Running Magazine for busy women - however, I was coming off tendon surgery - so I switched all runs to easy runs...no trying for speed. Now I use the Run Less Run Faster program.


Mary
Never waste the Gift





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MHANE02
MHANE02's Photo Posts: 266
5/17/12 3:00 P

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First of all Jennifer best of luck during your training. I just finished my first HM 2 weeks ago and felt great after finishing it. Prior to my hm the furthest I have ran was a 10K Sept 2011 and before that I have not down any running for the past 10+ years. I'll past a link of a plan that i followed and it seemed to fit my style best. My only advice is to follow the plan as close as possible and if you miss a day of training to not become upset. If I can be of any help just let me know.
http://www.halfmarathons.net/training_tips_schedule_beginner_runners.html

Michael




BUTTERFLY-1976
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5/17/12 2:57 P

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For both of my HM's I used an email course through about.com. It's a 12 week course, free & they email you every week with tips & you schedule. You can also print off the whole 12 week course if you don't want emails. I personally found the emails helped & gave me lots of info.

Here's the link for the 12 week HM training -

http://running.about.com/od/racetraining/a/basichalf.htm

There is also other training courses on this site (for walk/run, just run, advanced etc.)

Good luck!!

Mountain Time Zone

'Pain is temporary, glory & pride are forever'

"It doesn't matter how slow you go as long as you don't stop."

"You haven't failed until you stop trying"


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FLGIRL1234
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5/17/12 2:50 P

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Any advice for someone who is getting ready to start training for a half and has never done it before? All I have done is a few 5Ks so this is a big undertaking for me. I have no clue how I should run it......intervals and if so then what kind.....run straight through.....etc. How many times a week, the distance? What running plan works best? Any help from veterans would be GREAT! Looking for personal opinions based on what worked for you or maybe didnt work so well.

Jen
Central Florida

Leader of the West Volusia Sparks (Florida)

"I can have results or I can have excuses. I cannot have both."


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