Half Marathon Help!!?

Question

I am 13 years old and am planning to run the Mad-City Half Marathon on May 27. Can any experianced runners help me out? First, I need to know of links to a good 12 week training schedule, and what would work best for me. I am an avid, strong, athletic person but have not run for over a month. Secondly, if anyone has run in this 1/2 marathon or any other, I would like to know what it is like, so I know what to expect. I have never been in or seen a big race like this, I've only been to track meet :/. Thirdly, a goal time for me (13 year old female) would be nice. Also, ways to stay motivated throughout the whole 12 weeks of training. And lastly, positive encouragement and tips and tricks would be very helpful! Your help will DEFINATLY be appreciated!! I don't exactly know what I'm getting into, so thanks a zillion for making me more confident about this next daring endevor I have chosen to take!

Answer 1

Here's what I would do;

1. Run 3 weekdays per week and once on the weekend.
2. For your weekday runs, run 3-4 miles at a comfortable but brisk pace.
3. For your weekend run, run 5 miles this weekend and increase by 1 mile until you reach 2 weeks before the race. This pace should be relaxed with your goal to get the mileage in...don't worry about pace.

The biggest challenge you'll have on race day is slowing yourself down at the start! It happens to us all...race day jitters. You'll feel like you're running so slow, but in actuality you'll be flying. Make it your goal to run your fastest split on the last 3 miles (when everyone else is slowing down).

As for a goal pace, use the calculator below to predict your time based on one of your track events. Best of luck!!

- Mike

Answer 2

12 weeks is about the bare minimum for training for a half marathon, if you are already in decent shape. Heres a link to a sample training program:
http://www.stlouismarathon.com/EventDetails/TrainingGuide_HalfMarathon_Beg.htm

you can look up that race, and may others, at www.marathonguide.com. They will have reviews of the race from many people who have done it before, and can give you an idea of what to expect.

for a first half marathon, your goal should be just to finish. A good goal time would be 2:15, or about 10 minute miles. Once you have completed one and have a feel for it, you can adjust your goals from there.

Tips for staying motivated? I find that telling my freinds and family what Im trying to do is a big help. If everyone knows you want to do this, you will not want to let them down. Also, get some good music for your training runs.

Answer 3

try to run 3 times a week and do a long run on the week end. Increase the long run 1 mile every week. After the long run a good thing is to have a ice or cold water bath to help you recover faster and to avoid sore legs.
do some speed work on the track once a week, series of 400m or 800m. You should see improvement every week that will help stay motivated. An half marathon is a nice goal.
if you can run on trails as much as you can, it's better for your joints than pavement. but if your race is on pavement you want to run on pavement a couple of weeks before your race.
Don't forget to stretch and to buy a good pair of shoes. Go to your local running store to get advices. the last thing you want is blisters or joint injuries because of not good shoes.
watch what you eat too it will help recover and improve. try to stay away from fried foods, eat more veggies and fruits.
As for the race itself. The week before you'll need to taper a bit, means run less than the previous week, the day before the race do a short 20 min run to keep your legs moving. Eat carbs too.
If you can it will be good to drive the course before, so you know where the hills are.
As for pacing, the best strategy is to keep the same pace all the way, that's the most efficient way. Stay hydrated.

Answer 4

, you are only 13 it is very nice to participate in such a big half marathon but it is not time to win and even to finish, it will be very difficult you have to think about your feature if you like to continue running you need to know what distance to run in your age what i want to say (don't go so high if you fall you will die) just keep running from 1500m--3000m when i was 16 i used to run this distance when i was 19 i run 1/2 marathon world championship then year and half later i was ready for the marathons even for the most difficult mountain races so take your time and do it step by step, thank you for accepting my answer,

Answer 5

I dont think you need to train much for a half marathon. My friends mom runs 20 MILES A DAY, im not even kidding and shes 40. But, you should probably run 5-6 miles a day and ice your legs.

Answer 6

You're only 13. Just go out and have a great time. It's not the winning. It's the journey of finishing that counts. Take a small digital camera with you. Find out where the water stations are located.

Answer 7

www.runnerwworld.com has a training program called smart coach that you can design a training program according to your ability. I think it is a 16 week program but you can change the amount of weeks. their sight also has lots of training tips. Good Luck!!! just visualize your finish, get your longs runs in and you will be fine

Answer 8

Something fun to read about training for marathon.
http://www.zenrunners.com/story.php?title=Training-Your-First-Marathon--Different-Approach