I've never ran a half-marathon before, but I'm planning on doing either the Cincinatti Flying Pig or May 6th or Cleveland Rite-Aid on May 20th. I'm not going for speed or anything, just doing it for "fun" with some friends. I'm in-season for college swimming until February 17th, so wouldn't be able to run much until after then. (also, I'm in Ohio and it's cold here!) Does anyone have a running schedule I could follow for 12-14 weeks up to the marathon?
2007-01-09 08:30:44 · 9 answers · asked by SwimnLaur03 3 in Sports ➔ Running
Here's what I am doing to prepare for the Eugene, Oregon 1/2 marathon in the end of April.
1) 3 short runs a week (Monday am, Tuesday pm, Thursday am with one long run (varies between 7 and 11 miles) on Saturday. This allows for one and a half days between short runs (about 3.5 miles) and two full days before and after the long runs.
2) The long runs increase gradually each week, when they reach the maximum (11 ish) then return to the minimum (7 ish) and build back up. This allows your body to really heal.
3) Once you are comfortable with your three times a week short runs you can replace some of them with speed and strength workouts (find a good steep hill and run up, walk down, repeat) (find a local track and sprint 400 meters, walk 200 meters, repeat) etc.
4) Pay attention to how you treat your body, especially around sleep and nutrition. Get enough sleep, and don't eat processed crap.
5) Stay positive, have fun and good luck!
2007-01-15 04:42:00 · answer #1 · answered by Anonymous · 0⤊ 0⤋
I have done a few half marathons and I am in a training for a mini at the beginning of May. If you are in swimming now you are already keeping your body in shape as far as the cross training for the workout would go. I would wait to start your mini training until your season ends. You can search online for different half- marathon schedules. I use one that is on the indy mini marathon. They offer a few different ones. They are each about 18 weeks of training but they offer a run/walk, run, and an advance schedule. I hope this helps and best of luck. They are fun but I have been a runner most of my life.
2007-01-09 13:33:44 · answer #2 · answered by Tara 2 · 0⤊ 0⤋
The training plan I used to run my first (2nd, and 3rd) half marathon is on www.atlantatrackclub.org. Then on the side click on the link that says Atlanta Marathon/Half Marathon. The training plan is a link there. This schedule can be easily modified. It takes you from 10K to half marathon in about 20 weeks. It seems like you're probably already in shape if you're a collegiate swimmer, so you could easily modify it so you don't spend so many weeks running the same mileage or cut out some of the easy beginning weeks. After using this plan for my first half marathon, I added more miles and more days running when I ran my second and third. I easily finished my first half in about 2hrs on this plan. Good luck!
2007-01-11 10:52:17 · answer #3 · answered by Patti H 2 · 0⤊ 0⤋
I just ran a half marathon! I am sorry I don't have a real answer for your question but I just wanted to say make sure you do get in some running in there. I went with out the proper training but still did good. It would definitely help to get some miles in though. If you are doing fun marathons the Walt Disney World 1/2 is a really fun one to do. Its the one I just did! It was really fun!!! Good Luck
2007-01-11 13:04:41 · answer #4 · answered by Timmy 3 · 0⤊ 0⤋
I am currently in training for a half in march. just out side London , England so I am fortunate that It does not get too cold here. I remember the joy of running in the Chicago winter when I lived there for a few years. The gym treadmill came in handy for keeping a base fitness. there are links to some great training plans for beginners on.
http://www.phidippides.co.uk/Trainingplans.html
best of luck
2007-01-10 08:06:47 · answer #5 · answered by jimbo 2 · 0⤊ 0⤋
Hal Higdon has a Regular and Novice Half Marathon training program that is 12 weeks long. You can find it on his website or by googling his name.
2007-01-12 09:13:22 · answer #6 · answered by Jeneva 1 · 0⤊ 0⤋
u should atleast start practicing for it...like everyday u should run about 3 miles before u head off to work
2007-01-09 08:35:49 · answer #7 · answered by whiteduv 1 · 0⤊ 1⤋
Jeff Galloway also has terrific information.
2007-01-13 08:09:41 · answer #8 · answered by twinkle 1 · 0⤊ 0⤋
another good site for training is www.runnersworld.com they have a pr0gram called smart coach you enter your data and it designs a training program for you based on your ability.
2007-01-10 10:38:39 · answer #9 · answered by Abby 6 · 0⤊ 0⤋