How to prepare for half marathon?

[jrunner]

I started running 3+ month back. Currently running 8-8.5 km daily (except when it rains or bad weather). I am targeting my first 10k finish in next couple of weeks (depends on weather).

Now I started dreaming about running a half marathon. How to train myself for it? And what should be my target duration i.e. 2-3-4 months?

I am a regular Software engineer with 9-6 job. My running schedule is every morning for about one hour 5 min starts around 6:45 AM.

[Lordi Marathon]

As a beginner, running every day sounds a bit risky if you are building increased distance at the same time. Unless you are a real youngster you might be setting yourself up for a trip to the IC? Best to get some rest days in the schedule especially as the long run distance gets longer. Might be worth taking a look at the free training plans for HM you can find on t' "interweb". HM training for me was 3 runs per week, a 5k fast, 10k middling and a longer joggy run extending the distance each week. Stick to the 10% rule (don't extend your long run by more than 10%). Have a look around this forum, there are loads of threads about HM training etc. If you are upto near 9km every day then you probably could get to HM distance over a couple of months or less quite easily. Others will be along with bags more info no doubt...

[jrunner Marathon in reply to Lordi]

Thanks. I started my run with 2-3 km daily walking and gradually increased distance, which is now 8.5 km daily (touched 8.5 km for first time couple of weeks back). Regarding rest, I am/was forced to take rest due to rain in last couple of week (almost every alternate days). So now I understand importance of rest, so planning forward is running 5-6 days a week and take minimum 1 day rest.

[roseabi Ultramarathon]

Hi - welcome to the forum! Congratulations on starting to take action on your dream - a half marathon is a wonderful thing to do!!

As Lordi said, I suggest you run less frequently. Three or four times a week is fine for a first half marathon, but you should DEFINITELY have at least one day off exercise. You may find that replacing a couple of runs with some cross-training activity (swimming, cycling etc.) and strength training would be beneficial.

Could do with a bit more info about you and your current pace - also what your aims are for the half 😊

You will also need to consider fitting a longer run into your weekly plan - depending upon your pace you will need to build up to a long run of 2 hours or more.

A training plan for a half marathon is generally 12-16 weeks long. There are many training plans available online. You can find some basic free ones (e.g. halhigdon.com/training/half... ), app-based ones (e.g. nike.com/gb/en_gb/c/running... ), right through to paid-for plans from elite runners-turned-coaches (e.g. tinamuir.com/product-catego... ). We even have an experimental hm plan on this forum, although I suspect it might be a bit too gentle for you: docs.google.com/spreadsheet...

Lordi suggested a good basic structure for a beginner plan - a short fast run, a middle distance slower run, and a long run - this is really all you need to get started. Build up your long run gradually from 10km to 21.2 (or a little less, or more, as you wish). You can also think about building in speed intervals and hill work, to help build your speed and endurance.

Anyway, good luck and have fun - and I hope to see more of you on here!!!

roseabi xx

[jrunner Marathon in reply to roseabi]

Thanks!

As I mentioned in my reply to Lordi, I started with 2-3 km walk every day and now running 8.5 km with average pace 7.50 min/km (or approx 1 hour 5 min for 8.5 km). Initially I didn't aim for half marathon or anything except getting fit and loosing weight (I was 84 in Dec first week, now at 69.8 kg). My first aim is completed (without compromising my diet), so I thought what next? I enjoy running so thought of going for next level and run a HM. So preparing myself mentally and physically for longer run.

Yes, I better understand of rest and listening to body (after falling I'll and out of action for 3 week due to flu @start of feb), so going forward I am planning to run 5-6 days and have minimum 1 day rest.

Personally I am 38 year old, regular office going guy, have family (wife and 6 year old son). Normally I run empty stomach (only couple of glass of water 15 min before start of run), few times I tried having banana before run but I didn't felt any difference.

Regarding cross training - I hate going gym, that's why I started running on Street/parks. I will definitely try some training which I can do at home.

I will go through all links in your ret.

Thanks for suggestions.