I have been running on and off for about 12 months and have just signed up for my first half marathon in April. I would be intrested in any training tips to get me ready for the race. I am currently running about 5 to 6 miles 3 to 4 times a week.
WOW that doesn't leave long to get prepared! I ran my first half last September and prepared with the following.
Ran 4 times a week. 1 session of intervals, sprinting at 80% max effort then recovery jog for around 30 mins. 1 session of a long run, 9-10 miles at easy pace and a session of 4-5 miles as quickly as I could bear.
It's really good to mix up your runs rather than do the same thing every session. Doing the above over 3 months enabled me to run sub 1:40 after having only run for 9 months (and giving up the ciggys!) Rest and eating well is also VERY important.
Daniel has kinda covered it - you need to build up one of your runs to cover more mileage, to at least 10miles and I don't think you need to go over 15 miles. Personally for my first half, I only went up to 10 miles so that completing the 13 miles on the day added extra sense of satisfaction. The long run should be at least a minute per mile slower than your target race pace.
Intervals are optional, but definitiely help. You may want to mix this up with tempo runs, which would be 4 to 5 miles at your target race pace (or a bit faster if you feel up to it). If you do intervals one week and a tempo the next week would probably be the best combo for your first HM.
Visit the official Runner's World page
Follow Runner's World on Twitter
Other Natmag-Rodale Sites
Run For Charity
About Runner's World
Runner's World is a publication of Hearst Magazines UK which is the trading name of The National Magazine Company Ltd, 72 Broadwick Street, London, W1F 9EP. Registered in England 112955. All rights reserved.
Website powered by: Immediate Media Company Ltd. | © Runner's World 2002-2013 |