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Running a half marathon (and full one eventually)
Kyougu
Registered User regular
Registered User regular
So having met two of my running goals for the year (5 and 15K) much sooner than expected I've decided to push the goalpost further back. So new goal is to run a half marathon and full marathon! Half Marathon by the end of the year, which I think is pretty do able. Full marathon I have no set timeframe, right now the priority will be completing a half marathon.
So I'm looking for some training tips. I usually run 20 miles a week, (4, 6 and 10 on Tues, Thurs and Sat) and do weight training/rock climbing the other days so I think I'm a bit above average when it comes to conditioning.
A lot of the guides I'm finding start you off running lless than I usually run, should I jump a few weeks ahead or start from the begining. What about timeframe? Programs seem to range from 9-16 weeks. Anything else I should keep in mind?
So I'm looking for some training tips. I usually run 20 miles a week, (4, 6 and 10 on Tues, Thurs and Sat) and do weight training/rock climbing the other days so I think I'm a bit above average when it comes to conditioning.
A lot of the guides I'm finding start you off running lless than I usually run, should I jump a few weeks ahead or start from the begining. What about timeframe? Programs seem to range from 9-16 weeks. Anything else I should keep in mind?
Kyougu on
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If you're at 10 miles, you don't need 9-16 weeks. That's ridiculous. You could probably run it today if you had to. If you want to do it right, you could prepare completely in 4-6 weeks. Summer is not a big race season, though. You're going to have trouble finding many half (or full) marathons in July.
As someone who's done both, I will tell you that half marathons are pretty fun and relatively easy.
Marathons, on the other hand, are a much different thing. Running a marathon is not simply running two half marathons. Around mile 20, you're in a different realm. You can train leisurely for a half marathon, but you can't half-ass it when training for a full.
My longest run when training for my first marathon was 19 miles of easy-moderate terrain. It was definitely tiring, but I thought I was doing great and was super prepared. During the actual race, at mile 23, a volunteer was walking along side me as I was running as fast as I could, asking if I needed help. It'd've been pretty eye opening if I had the strength to open my eyes.
Ohio hit the nail on the head about halfs being fun and easy. You should do a couple this year if you can find them. You'll really need to up your training for a full, though. I generally do about 45-50 miles a week, working speed work into some of the shorter runs. The weight training and rock climbing will definitely help, but you really need to build up a lot of endurance above what you already have.
Good luck!
Srsly though, if you're running 10 miles already just keep running for another 3.1 miles. There is no reason you couldn't run it today.
Now, if you want to run it FAST, you may want to just mix in different types of runs. Do hill work, sprints, tempo runs, etc. There is no reason that you should be following a plan that is intended to get you into shape to just COMPLETE a half marathon, you should be doing a different plan that focuses on running it faster.
When it comes to a full marathon, look at various training schedules. I tried to stick to them my first time around with my longest run being 20 miles and I finished the first marathon fine and even beat my time goal. Advice I've been given, when you decide to run something for the first time, your goal should be to finish, not necessarily a time goal.
Also, make sure you get some rest before the runs and tone down the training a little bit a few days before the race so you're well rested, since many training programs seem to have you run the distance while tired. Once you're rested, your potential should increase. Make sure you also eat the same breakfast you are used to so your digestion shouldn't act up or anything while on the run.
Have fun while doing it too. These are pretty big accomplishments and you should be proud of yourself, but you should also have fun! I've been told that putting your name or a nickname on your shirt or sleeve etc during a marathon will have people cheering you on by name if they see that. That could greatly help your attitude!
Similarly, pace is more than just running; it's about knowing when you need to walk, if it's your first marathon. Running 26.2 miles straight is hard, even if you do it annually. Running it in 5 mile chunks with 5 minute walk breaks? Much easier, as it reduces the strain on your body and gives you a chance to recoup (like eat a banana and walk it out, eat some Gu, etc.).
You'll want to make sure this isn't going to be a huge physical burden upon yourself and to make sure you won't literally have a heart attack or some other medical issue present itself. If your cardiovascular endurance is good, that's one of the more important pieces. The willpower part is to keep you running. I think you need to run a little faster than 13 minute miles to complete a marathon in 6 hours or less.
I'm running the Chicago marathon this year with a friend and we're using the Hal Higdon schedule that wonderpug referenced above. It worked for the first one I ran.
The reason I was thinking of doing some specific training is because right now 10 miles is my absolute limit. I run it at around 95 minutes, so I'm sure if I slowed my pace a bit I could maybe eek out the last few miles but I'm trying to make a decent time as well.
You could do a half-marathon now, and do a marathon by like november, no problem. I get your concern for speedwork but it's unlikely that your mile time is going to slip much as you up distance. Speed + distance are two different skillsets. I would work on mastering the distance before you push much further on speed. Get the Hal Higdon book - totally worth it.
The biggest challenge is that a month out, you should be able to do a 20 mile run. And then taper down. That's all normal in the marathon training stuff. The catch is that there's a lot of unknowns that go into marathon training. Are you generally in good shape, what's your endurance level, do you have joint issues, do you push yourself or can you get a good pace, etc.
If you can run a half, you can run a full. You just need to prep for it, and that's not entirely just running more -- it's about the other details, like walking some parts, knowing when to eat, and so on.
If you currently top out at 10, then yes, you should aim for the half marathon and see how it goes. Personally I'm signed up for a marathon despite having never run one before as a way to push myself.
Don't get me wrong, I'm by no means a beginner or intermediate runner. I've done half marathons before. At the moment I keep getting really bad bowel problems. Basically I get major pressure build ups forcing me to stop running, head to the nearest latrine, and just poop myself for an hour. Its really getting annoying. I'm starting to think it may be a sign of a major health problem.
Sorry to hear that. People have told me that eating bananas can help keep things more solid, per se. Is there something you could take for gas or some such?
There might be long distance running groups you could contact for information. We have the Minnesota Distance Running Association (MDRA) for example, a friend of mine uses them and he gets a lot of information from them plus people to run with.
Ran my first half on sunday. The weather was miserable with wind and rain, soI had no idea howI was going to do. Ended up surprising myself and beating my goal, settinga personal best of one hour and 57 min. I had ended up going with Hal's training method which worked well for me.
I'm planning to run a few more half in2013 with a full being the goal at the end of it.
It's been interesting seeing how my body has adjusted over time. I've lost weight, which is good...I was 260 pounds when I first started. I'm around 235 now, hopefully I'll drop another 10-15 pounds before race day. But beyond that, it's been interesting to see my heart strengthen. My average HR was around 167bpm during my early runs. Now it's around ~154bpm on my long runs. I don't really breathe too hard either. Usually the biggest hurdle for me is my own mind...when I get up in the morning to run the long ones, I can psych myself out saying it's going to be too hard. If I can get past that part, I usually do alright.
If you have public transportation or a friend who can help you get to the starting line, you can have your entire run be the return leg. Makes it feel like even more of a distance accomplishment, and home makes for a good finish goal.