Training for a 1/2 Marathon??

[AndrePaul]

My T.A. in one of my classes asked me if I knew how to train for a half marathon.... I really am not that sure so I figured post on here.

She will be able to run 3 times a week and the race is in about 6 months.

I know this is not the best topic but I honestly need all the brownie marks I can get, thanks

[JustSomeDude]

try to get her up to a fourth run per week. that'd make a BIG difference.

one long run, the other three can just be easy runs getting the miles up.

with that she should be good to go, no WR, but she'd be well prepared to complete it.

[Andrew]

You should ask Brad Flynn he teaches a 1/2 Marathon clinic at the Running Room so he'd no something about training...I hope

E-mail him @ [e-mail]

[2Fast]

Okay, since we're on the topic: I realize this TA is not training for any sort of really fast time, more so to just run well. How do you train if you're willing to take it a lot more seriously? How important are the long runs, morning runs, speed, etc? How much of a time frame should you give yourself in training before the half? In short, what has to be done to run around 65-66 mins? What kind of 3km or 10km would be needed?

[ireid]

2Fast said:

In short, what has to be done to run around 65-66 mins? What kind of 3km or 10km would be needed?

Not really answering all your questions, but I happen to know someone who ran 1:06:00 in the not-so-distant past who has an old 8:27 and more recent 29:32 to his credit.

As for training, you're probably looking at minimum 80 - 100 miles/week, several long runs in the 18 - 22 mile range, 30 - 60 minute tempo runs and plenty of mile repeats.

Anything more specific and you're going to have to consult with someone (like your coach) who has visibility into your past training, past racing experience, strengths, weaknesses and any other life factors that would affect your training.

[2Fast]

Thanks, sounds pretty much like what I thought....I'm a big fan of the tempo run, maybe even up to 90mins, but those 3k and 10k times sound reasonable. Thanks!

[brad_ofsaa]

Hey a.p, I have recently been discovering the benficial aspect of heart rate training. Its important to strengthen your heart at an aerobic level, before flaunting to anerobic level. Remember, the reason why kenyans are physiologically advanced is because they have learned to run faster at a lower intensity. The miles put in are very important, i'd recommend 65-70 mpw, with 2 anaerobic sessions per week, these anaerobic sessions could include : hill training, mile repeats, etc(nothing your not used to). however, it is equally important for your advancement to run at a lower HR level. Try running for 45-1hr at 145, or 150 HR (beats per minute), keep doing this roughly for a few months and you will see how much more efficient you will become.
note: Max heart rate approx for men 220-age, women is 226-age
here goes:

in order from M,T,,W,T,F,S,S
8miles- try to stay 60-65 % of max heart rate (aerobic)
11miles- hills , something 300-500m long, do this at 80+%max heart rate.
12miles-treat this day similar to monday. (easy pace)again, try to stay under 160HR
8miles- 2mile warm up, 4x1mile at 70-80%max HR, 2 mile cool down
10miles- recovery, 7-7:30 per mile.
Saturday- 13miles - @150-160 HR
Sunday-rest.

Thats juts my opinion, but sooner or later people will realize its not just about quantity or quality, yet efficiency will come into play.

Your going to want to get a Polar Heart rate monitor watch, any S series would work good. I can get ya 50% of to.

take it easy .
Brad.