Half Marathon

[pete6032]

I'm looking for a guide for training for a half marathon. Specifically I'm interested in whether I should be cross training during the period of training. I'm also wondering whether people who run half marathons eliminate things like liquor, sugar, caffeine from their diet during the training phase.

 

[ControlD]

I'm looking for a guide for training for a half marathon. Specifically I'm interested in whether I should be cross training during the period of training. I'm also wondering whether people who run half marathons eliminate things like liquor, sugar, caffeine from their diet during the training phase.

My wife used these plans when she started.

http://www.halhigdon.com/training/51130/Half-Marathon-Training-Guide

She has run more half marathon's than I can count. I have only done two and I never used a "plan" really, just made sure to have decent weekly mileage. I'm sure the better runners here will have better input.

I don't cut anything from my diet. I'm not a professional runner, I don't expect to eat like one! I try to do strength training along with my running. I have been lazy about that recently and paid the price yesterday running a half myself. Make sure you try to work on any weaknesses along with your normal running.

 

[Mursilis]

I'm looking for a guide for training for a half marathon. Specifically I'm interested in whether I should be cross training during the period of training. I'm also wondering whether people who run half marathons eliminate things like liquor, sugar, caffeine from their diet during the training phase.

It really depends on what your goals are for the half marathon, and what you're willing to do as far as training goes. Just finishing a half marathon isn't that hard at all, and just increasing your mileage and adding 1-2 longer runs per week will help you finish pain and misery free. If you have a particular time goal in mind, more training may be required. Good luck!

 

[vi edit]

Didn't eliminate anything from my diet when I started my half training. If anything, I ate *more* junk. My long runs were burning upwards of 1200-1500 calories. I dropped close to 10 pounds in 8 weeks. And I wasn't that heavy to start with. Closest I came to cutting anything back was alcohol. But that was more because I started using a sleep tracker and it was very obvious which nights I drank before I went to bed. 2 drinks or more and my sleep was crap. Have a beer with dinner and I was fine.

As for plans, the hal higdon ones Dave linked are what my wife and I did. I know you've been running already so you'll want to look at the intermediate one.

http://www.halhigdon.com/training/51132/Half-Marathon-Intermediate-Training-Program

Going back to the novice and you will reset your base. I'll be starting up another cycle in December that's a halfway between the intermediate and the advanced.

I've admittedly been horrible about strength training since really hitting the running hard. I take that "rest" days seriously...as in...I don't do shit those days. And the rest of them I just don't have time to do both strength and running in the days they have them marked. So usually the strength one gets dropped. I need to get back into my P90X3 circuits though. They are great for lateral stability and knee and ankle strength. Also some good upper body workouts to help get your arms chugging on the hills.

 

[pete6032]

I am at a point where I could do a 10k. I usually run 5-6 mi/day and break 1-2 days. I see that the training schedules here emphasize going between much shorter and longer ranges of distance. Is this typical of how one trains for a longer race?

 

[vi edit]

Yes, most training programs will have a mix of short, mid, and long distance running. The shorter distances are speed work that help you develop better form and build muscle strength.

Those mid distances are threshold and pace runs that you run at your half marathon pace to get your body used to the speed at which you will be racing.

The 3 & 4 mile runs are meant to be easy recovery days. They are crucial days for building up your aerobic base, stimulating muscle repair, and giving you an active recovery.

The long days are the critical ones for a half/full marathon. Those are the runs that train your body to run at a fatigued state. You learn what it feels like to be on your feet for 90+ minutes. You learn better mechanics and efficiency. And you just overall stimulate your aerobic system to make you more aerobically efficient.

You need to learn that your body has gears...

Easy pace
Tempo
Half Race pace
5k race pace
Threshold
Full out anaerobic sprints
Ect...

Each of these different gears do different things for your body and stimulate different responses. You need to change up your paces to encourage those effects.

You can't run hard every day or you will break down.
You can't run long every day or you will break down.
You can't run short distances the whole time and expect to run a long race well without it hurting (if you even finish).

Plus there's the whole mental side of things and some days you just need a break. Those short days are there to make sure it doesn't turn into a job.

 

[adamantine.me]

One thing many new runners overlook: increasing their long runs by too much. There is a "10%" rule, where you increase your long runs by 10% each week at most. 15%-20% increases earlier on in training are probably fine, not every person's body is the same. Running may not seem dangerous per se, but the long distances on pavement can really add up. So above all, don't get injured! Stop and stretch if you feel pain. You can hit a training milestone a few days or a week later than expected, but an injury will take you completely out of the game.

 

[vi edit]

One thing many new runners overlook: increasing their long runs by too much. There is a "10%" rule, where you increase your long runs by 10% each week at most. 15%-20% increases earlier on in training are probably fine, not every person's body is the same. Running may not seem dangerous per se, but the long distances on pavement can really add up. So above all, don't get injured! Stop and stretch if you feel pain. You can hit a training milestone a few days or a week later than expected, but an injury will take you completely out of the game.

The 10% stat is weekly mileage. If you were doing 10 miles a week, next jump is 11 miles.

If you were doing 20 miles a week, then you can go up to 22.

Where it gets tricky is how heavy of a percent that long run ends up being for your overall miles. In some programs it may account for nearly 50% of your weekly miles. There's not much you add in there week after week if your long run is that much of your weekly total.

 

[Mursilis]

Yes, most training programs will have a mix of short, mid, and long distance running. The shorter distances are speed work that help you develop better form and build muscle strength.

Those mid distances are threshold and pace runs that you run at your half marathon pace to get your body used to the speed at which you will be racing.

The 3 & 4 mile runs are meant to be easy recovery days. They are crucial days for building up your aerobic base, stimulating muscle repair, and giving you an active recovery.

The long days are the critical ones for a half/full marathon. Those are the runs that train your body to run at a fatigued state. You learn what it feels like to be on your feet for 90+ minutes. You learn better mechanics and efficiency. And you just overall stimulate your aerobic system to make you more aerobically efficient.

You need to learn that your body has gears...

Easy pace
Tempo
Half Race pace
5k race pace
Threshold
Full out anaerobic sprints
Ect...

Each of these different gears do different things for your body and stimulate different responses. You need to change up your paces to encourage those effects.

You can't run hard every day or you will break down.
You can't run long every day or you will break down.
You can't run short distances the whole time and expect to run a long race well without it hurting (if you even finish).

Plus there's the whole mental side of things and some days you just need a break. Those short days are there to make sure it doesn't turn into a job.

This is all great advice.

The 10% stat is weekly mileage. If you were doing 10 miles a week, next jump is 11 miles.

If you were doing 20 miles a week, then you can go up to 22.

Where it gets tricky is how heavy of a percent that long run ends up being for your overall miles. In some programs it may account for nearly 50% of your weekly miles. There's not much you add in there week after week if your long run is that much of your weekly total.

I and every serious runner I know thinks the 10% rule is far too conservative. Feel free to add 20-30% or more to your weekly mileage (NOT all to one run - spread it out throughout the week), and see how your body responds. If you're experiencing prolonged soreness, drop some miles or maintain your current levels for a while and allow your body to adjust.

 

[|JosephB17331|]

Just completed my first ever half... just started running in June, so no experience and not knowing what to expect.
Set an ambitious goal of 2:00; only missed it by a couple of minutes, with my chip time of 2:02:06

While I did run some hill runs during my training, those routes had the hills on them within the first few miles. My half on Sunday looped back up the finish for the same last 3 miles at the start.. which was pretty much all back uphill. Really pushed the heart rate up, and unfortunately I took some short walk breaks, to bring the HR back down.

 

[vi edit]

I and every serious runner I know thinks the 10% rule is far too conservative. Feel free to add 20-30% or more to your weekly mileage (NOT all to one run - spread it out throughout the week), and see how your body responds. If you're experiencing prolonged soreness, drop some miles or maintain your current levels for a while and allow your body to adjust.

Heh most "serious" runners are borderline in denial most days of injuries and overworking themselves. That's the funny thing with running...The optimal amount of running is as much as you can get in until you get injured.

Runners are trained by nature to grind through nagging stuff. Who else would intentionally chose to run a half, full or even worse...those ultra marathon freaks? Our bodies are telling us "OOOOUCH" but our brains are pushing through it.

Runners are some of the most stubborn athletes you will ever see. I remember a story a few years back about a high school runner that was in a state title and snapped her tibia and crawled across the line.

http://www.runnerspace.com/video.php?video_id=427

Yeah. And there's several other stories like that out there.

All I'm trying to say is ease into it and listen to your body.

 

[pete6032]

I'm pretty skinny and it's difficult for me to put on any muscle or fat. Does that make me more prone to injuries? My BMI is about 19. I'm afraid of losing too much weight by doing these longer runs.

 

[ControlD]

I'm pretty skinny and it's difficult for me to put on any muscle or fat. Does that make me more prone to injuries? My BMI is about 19. I'm afraid of losing too much weight by doing these longer runs.

I'm pretty much the same way, 5'10" and around 150 pounds give or take. I just eat more when I run more! If you aren't looking to lose weight then you need to account for all of those calories you are burning. I had a chance to attend a runner's clinic a little more than a year ago. Part of that was meeting with a nutritionist. She actually told me I should be snacking more. I took that advice!

Personally, I don't think I have lost more than a couple of pounds in the four years or so I have been back into running. Sure, after a 10 or 12 mile run in the summer I am going to be down some water weight for a day or so, but nothing permanent.

 

[vi edit]

Yeah no real comment on the weight thing. There's a sweet spot your body will equalize to at some point. Everyone has a different body composition and you see runners of all shapes and sizes. Different builds support different impact levels. For me personally, I'm 6' tall and when I started up this summer I was 185 pounds. It was a fit 185, but still 185. I could feel that weight in my legs and knees. I've trimmed down to about 170 and my foot impact, turnover speed, and overall feel on my feet is a lot less now.
If I lose much more it's going to come at the cost of muscle mass which isn't really an ideal thing to me. On my long run days I'm looking at a caloric need of close to 3500 calories or more. That's something I really have to work to get as it feels like I'm forcing food in me. Lots of yogurt, cliff bars, dry roasted peanuts, and chocolate milk & protein shakes for me