Advise for running half marathons ?

[che33]

I ran my first 10k race last sunday, it was pretty warm 😊 Does anyone have any advise on buiding up to a half marathon ? Thank you

[misswobble Graduate10]

10% increase a week in run distance Slow running builds legs You could download a training plan based on your 10k race result and use that as the basis for your training. A training plan will contain a mix of paces and run lengths

Cross training is more important now so do some other exercise on non run days. Some strength work would be good as you need to have a strong core for longer distances 💪, swim, cycle, walking, dance Zumba, gym etc etc . Home exercise to dvd’s or YouTube Rig has some exercise challenges going on at the moment

Good healthy diet and plenty of sleep

Use your car or public transport much less. Walking or cycling is good for runners 🙂

[pinkaardvark Graduate10]

I'm on a similar journey, ie looking to move up to HM. I would suggest doing lots of 10k's to start with to get to the point where it feels routine and easy to accomplish. I say this because if you have to prepare too much to tackle a 10k you probably will struggle to go much further. So 10k needs to be tackled weekly I reckon, then just build on it. Once 10k is routine it won't seem so bad to just add another 5k on and then another 8k and finally another 11k

I have run upto 15k so far and it wasn't too bad, but I struggle to find the time to do the longer runs. I was going to just try the HM distance but I found that became a bit of a mental barrier so given it's been a few weeks I think I will do 15k again and then 18k which had been my original plan.

You may need to factor in a few days extra rest after the longer runs, remember you improve in the rests as the endurance runs actually damage you

[mrrun Graduate10 in reply to pinkaardvark]

Try this:

halhigdon.com/training/5113...

I made it all the way to 18K but something wasn't right, felt forced. I then decided to structure it a bit more in order to avoid fatigue and/or injury, let alone mental barriers.

It went as easy as those things can do at times. Then again, everything I do is structured and planned. Ever since I ignored it all in the beginning and went my way. And picked up a couple of bad injuries (knee and ankle), both of which could have stopped me from running again.

Take it easy, you will then get there!

[mrrun Graduate10]

I ran 10-15k every week as my third, long run, and got very comfortable with it. My daily routine involved stretches, planks and squats as well as some weights. Don't forget hydration, food and sleep. Then l got to the doorstep, 18k, and went all the way to the basics, from 3k onwards and followed Hal Higdon's training program (you can google it). When l completed HM l did it without strain or pain. Or walking breaks.

Enjoy it & good luck, you can do it!

[ju-ju- Graduate10]

There are loads of plans out there. If plans arent your bag just increase your long run ( and your overall weekly mileage) by 10%. Could be a 5k, interval and long run. If you run 4 times a week then possibly a 10k too. I dont know how experienced a runner you are as to what to suggest.

[siabod Graduate10]

Well done on last Sunday it was so hot I didn't envy anyone running in it 😅.

My goal is to run the Snowdonia hm next year (it is on 20th may this year). I used a Myasics plan to train for my first 10 km which went well but I didn't really have a benchmark to start the plan off with.

Now I have a 10 km time to put in I have looked at some plans with Myasics and they seem like a better fit, a training plan for the Snowdonia hm doesn't start until the end of October. So I think I will do a couple more 10km races and then try and find an earlier hm as a taster!

I think it is worth having a look at myasics you can plug in an event look at the plan and take a tour. 😊

[che33]

Well done to you too !!😊 It was very hot !! Ikept chucking the water on my head lol xx