Half marathon runners . . . question

[DeborahG]

Hello half-marathoners and those training for one --

I was looking at different examples of half marathon training programs and noticed some are just different distances on different days, whereas others incorporate sprints and crosstraining days. Which, if any, did you guys use? Does anyone know the advantages of one over the other.

Thanks in advance for any input.

Have a great weekend!

Deborah

 

[NinjaMom]

I would highly recommend Jeff Galloway's Book on Running. He includes a number of 15 week training programs for HM's based on your desired finish time plus other valuable information pertaining to running.

JJ

 

[lioness]

I'm training for a 1/2 marathon in December. I have no experience and doing my own thing. I kinda like to do my own thing (hate to follow rules). Right now I'm running 3 days a week. I do one long run (7+ miles) on Sunday that I'm increasing every week and then I do one medium (5 miles) run and one easy 5K run.

I have done lots of 5K's this year and am doing a 13K in October and a 15K in November.

I feel great and have no great expectations for the 1/2 marathon. I just want to finish.

Good Luck to you!

 

[RunnerGirl]

Hi there. My half is Oct 12th.
My training is as follows:
Mon: Upper body weights
Tues: Long run
Wed:Rest
Thurs: Easy Run
Fri: Upperbody weights
Sat: Either a Tempo Run or Speedwork (it alternates each week)
Sun: Easy run

I was doing full body w/outs in the beggining of my training but my legs didn't care for it so I am not doing lower body weights. My neighborhood is full of hills though so I don't feel like I am missing anything.
I got my training schedul from the smart trainer at Runnersworld.com. HTH

 

[RunnerGirl]

I guess I should add that I have a goal of finishing this half in under 2 hours. ANd I think the tempo runs will get me there. I think that they have helped me the most.

 

[jennifermaria]

The Team in Training program follows the one you've read about--1 day of drills/agility/speed training, 1 day of running a shorter distance (4-5 miles), and 1 long run day, with mileage going up every other week, e.g. 6 miles in one week, 3 miles the following, 8 miles the week after that, 4 miles the week after that, etc. until you get to 10-12 miles for your peak 2 weeks before your race, during which you're in taper.

On the other days, you cross-train, with 1 day of rest before your long run (and if it's a particularly long run, a day of rest afterwards).

They discourage running every day because of the impact on your joints and the risk of overtraining, but by gradually increasing the distance on the long runs, you can focus on other goals with your drills/speed training (i.e. you work on speed here, as the name implies ) and tempo and pace with the shorter runs.

I've done it the last 4 summers with success and am following a similar regimen for my first full--it really works!!

 

[jennifermaria]

I guess I should add that I have a goal of finishing this half in under 2 hours.

WOW!! I hope you can rub off on me . In four years of doing 1/2's, my PR is 2:47. I'd love to get it closer to 2 hours, and maybe, just maybe, I can someday get below 2 if my pace ever picks up .

 

[Jess_jugs]

I guess I should add that I have a goal of finishing this half in under 2 hours. ANd I think the tempo runs will get me there. I think that they have helped me the most.

You can do it! Adding in some tempo runs helped me go from a 2 hr 7 min half to a 1 hr 59 min half!!! (of course, that was 2 yrs ago!) I'm planning another half in the spring, hopefully will do even better!

I only run 3 days a week, after injuries (tendonitis) I found my body just does better w/ every other day running. I also bike, use the elliptical, and swim. I lift 3x a week. Some days I do double workouts, and take one day of rest a week (typically Sunday).

Happy running!

Jess

 

[athomedavina]

I would definitely incorporate speedwork and hills in your training. This will really help improve your pace. Also, focus your non-running workouts on endurance instead of muscle building. Good luck! I am currently training for a full marathon! I really recommend anything Jeff Galloway says! He and Cathe are my heros!

You can also go to Runner'sWorld.com and get a training plan for free that incorporates tempo runs, speedwork, etc....

Davina

 

[gidget1978]

I am currently training for a 20k hilly run on Oct 19th. Ive ran 20 k before but not 20k of hills My training program involves one long run a week, a couple of shorter ones,hills and speed. I think the hills and speed are really helping with my pace.

Here is what my program looks like:

Sun-long run (from 12k to 20 k)
Mon-Off
Tues-Speed run (6kms) pick a distance and run as fast as you can to it cool down for 1 min at your normal running pace
Wed-6km steady pace run
Thurs-Hills ( warmup 3 k, cool down 3 k,run up a hill as fast as you can. Do this anywhere from 5-10 times,adding on each week)
Fri-Off
Sat-5 km steady pace.

Hope this helped a bit and good luck!
Lori