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Marathon Running and Race Support
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First Half marathon training plan

Hi,

Could you give me an insight on what training plan you guys used for your first half marathon? I'm thinking of increasing my long run steadily by 5min on a weekly basis as I did for the 10k until I reach around 2 hours of running. I don't know if it'll work as well for the H/M as it did for the 10k! Did any of you find an amazing plan which got you amazing results?

I'd love to hear! (:

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I managed to increase to 15k just by increasing by 1k a week over several weeks - just like ju-ju- 's magic 10k plan. I have my first HM in March so am wondering how to approach the next bit of distance. I like the simplicity of a gradual increase, but all beginner HM plans (and there are loads of them out there) seem to add in intervals and hills and speed and such like, so I wonder if I should give something like that a go for a change. I will watch this post with interest. Good luck with your training, however you decide to approach it. :)

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Cheers! I do 3 runs a week and weekends are normally Parkruns. But now I’m considering swapping the races for a period of time to do drills and speed work.

I’m also planning the half for March!

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Interesting. I do suspect it's time I considered something similar, having kept it very simple til now. Good luck 🙂

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I think roseabi mentioned there maybe a HM training plan being formulated on here later this year. :) :)

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I did 😊 It's in the pipeline...

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I'm useless at following plans so I'm afraid I have no practical advice to offer there, I just went out and did whatever running my legs wanted to do. That meant I kept enjoying it, and I think whatever you choose to do—plan or otherwise—it's really important to remember to have fun with what you do!

But yes, keep your eyes peeled, and the running plan fairy may deliver 😁

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I have now done 3 HMs - and have done them all using Galloways run/walk (finish in an upright position plan) . Timewise ( not that this matters at all ) have been 2:39 , 2:29 and 2:23. I am now attempting to follow his HM plan once more which will then lead immediately on to his full marathon plan for a marathon attempt in July next year. I modified his plan a little - I trained 4 times each week - basically did a "longrun" ( which started at 10K) every second week, increasing by 2K each time and 3 other short 30 minute to 5K max runs as well. On the non-longrun week , I did a run at race pace which was half the distance of the previous weeks longrun. This is not really necessary for a first timer as you shouldn't really have any pace in mind - except for the cutoff time. I have read that the best way for a firsttimer to run a HM is to start running a full marathon - and then stop half way!! :) There is wisdom in that :) My longrun training paces have been a bit faster than he recommends - but this time I am forcing myself to do the full marathon longruns ( which are really LONG) very slowly - using much more walking to slow me down!!

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First of all thank you for your detailed reply.

I’m curious as to why most people do 30min 3 times a week as opposed to maybe 60. I still do 30min runs but I’m thinking of swapping all my weekly runs to 60min apart from the long runs which will gradually increase. I know most people work by mileage rather then time, but for some reason I like the time method better as a way of planning my runs(but Strava naturally records distances as well).

I hope that swapping 30min to 60min will also improve my 5k time, although I will be running at 60min a bit slower so I’m really not sure!

Oh and well done for your time improvements! I know many people say time does not matter but I was always slow in nature so seeing and striving for time improvements is a huge deal for me :)

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I have no experience but I'm researching HM training for my next goal. The recurring advice I've noticed from experienced runners is to train for time rather than distance, so get into the habit of running 2-3 hours at a slow and steady pace, as your regular long run.

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I train for time naturally so hope that’ll help my cause!

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Check this out! Some guys on the forum recommended Hal Higdon and l followed his program each time l completed HM distance (3) and I’m now doing the same for full marathon. Although l do ‘run-only’, it’s perfectly fine to run/walk if that suits you better. Go for it!

halhigdon.com/training/5113...

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Thanks!

Which ones did you do? His novice 1, 2 and intermediate 1? What did your times look like, assuming you had time goals? Looking forward to your reply!

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All three. That's running 4 times per week with three consecutive days. I did them slow, dying is not on the agenda, average 'speed' 6.15km (approx) per minute, finished them in 2.15hrs, all running/no walking breaks.

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Cheers! Was just interested to know if doing his programmes helped performance :)

Good luck with your marathon training!

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It will definitely help if you stick to it and follow it up with lots of rest, diet and hydration. It could seem like a long distance but in reality, it isn't that long. ;)

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Following this with interest as I am in a similar boat, just finished JuJu's magic 10 and contemplating a HM next year. I really liked the magic 10 and was planning to modify it by increasing the long run by 0.5km each week. Those of you that have done something similar, did you also increase the short, interval run, or did you keep it to 4k each week?

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I increased both the shorter runs to 5k and 7k respectively .... but I have to say I was just making it up as I went along! I got to 15k over about 6 to 8 weeks. I planned to stay there a while before pushing on further, but then had to take a few weeks off as I've been sick. In a couple of weeks I will need to start again. Watching this space for further inspiration :D

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Thank you Linda, I hope you are feeling better soon. 🤗 I am thinking of keeping the 5k as an “easy” run that can become a park run when my schedule allows, hence thinking about increasing the short interval run. Based on your experience I might try to push the interval run up by 0.5k every 4 weeks and throw in some hill sprints for entertainment 😁🤪

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Sounds like a plan! Good luck 🙂

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The first thing to ascertain is when you hope to run the HM and work your training plan backwards from this point. At a minimum you should really have at least 12 weeks but 16 would be better. Any longer is good to as it gives you a buffer and flexibility.

Work your plan in mileage or time, whichever is your preference. I prefer mileage as I hate running down a clock. That said there is a great deal of logic in getting time on your feet. I just cant bring myself to do it personally.

Assuming you run x3 per week, then make one your long run. Build up the total weekly mileage by 10% per week. So if you run x3 5k (or 15k) a week then add 1.5k to your long run next week and so on.

As you are building up mileage factor in a easy week every four weeks. You still run, but reduce the mileage to give your body a chance to recover.

Also, you only need to get up to 10-11 miles (long run) in your training. You don't need to run a HM before you run a HM. Some do as it gives them confidence, but for me the HM I entered would not have felt as special had I already run this distance once or twice beforehand.

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