Hope all is going well! By now you’re probably getting to grips with your plan and adjusting things to fit round life in general.
The first HMs on our group list are THIS coming weekend! Good luck!
In last week’s poll we were asked about the Long run; the cornerstone of every plan, it’s the last one we should consider dropping if our run time is squeezed. This long, easy paced run, increasing over time increases both your mileage and time on your feet.
★★ Your longest training run should ideally be achieved around 2 weeks before your race
★ You need time to recover to take fresh legs into your race.
★ The last two weeks should be relatively low mileage (although this ‘taper’ as it’s called, is less important for a Half Marathon than for a marathon, it’s still recommended practice to simply ‘tick over’ in those last two weeks).
★★ How far should you go with your long run in training?
Well, you’ll get as many answers to that question as people you ask!
It’s generally accepted that, if you can run 10 miles (16k), you should be able to safely run a HM. Some training plans will stop at 16k whereas others will take you beyond HM distance, and there are supporters of both approaches here on HU.
★ I went to 22k in training before my first HM. Partly because that’s what it said on my plan, partly because I find it easier to beat my gremlins into submission when I know I’ve done something before; it guaranteed me a bit more confidence and peace of mind on race day.
★ Some people like to go almost to the distance – maybe 20k - saving their first attempt at full distance for race day, that new achievement motivating them for the last bit of the race.
★ Numerous well-respected plans stop well short of the full distance and this also suits many people.
I think the take home point here is to do what suits you! The above approaches all work, none of them are exclusively right or wrong.
★ Do ask yourself if you have the time to safely increase your long runs to 21k or beyond – do not pack long runs in close together just to add those last couple of kms and risk an overuse injury!
★ Ask yourself if you have the confidence to run an extra 3-5 kms on the day, whether that would be a huge motivator for you or maybe a huge worry?
★ If you already have half marathon experience and are looking for a PB, you may well want to run further than the full distance in training – intermediate and advanced plans are likely to have this extra distance built in.
Remember, it’s your race, it’s your training – it must work for you!
Let us know how it’s going. What’s the longest run on your plan? Where are you up to now? How does it feel?
Oooh I know what you mean about rungry 🙂. Despite eating two home-made energy bars on my 17 k yesterday I still wanted grub When I got home I had two hard boiled eggs and a huge salad with pecans and cranberries. Fruit, nuts and yogurt f’rafters Healthy and filled my cake’ole 😋
I go up to 18k in training for my half marathon. Or at least I usually do. I don’t know what my current plan has in store other than 18k this weekend Not looked ahead to future weeks The plan is based on my previous HM so there shouldn’t be any shocks
Doing a benchmark run in a minute. Just walked the dog, having a coffee then heading out. The pavements are still a bit dodgy though 🤨. It’s sun shining though. Wahay 😃🏃♀️
I hope everyone is getting on with their running plans ok 👍
You're well on your way there! I'm about to head out for my first attempt at 18k since restarting. Nice route picked. This is going to be scenic and slow! This time I would be happy to stop at 18k and add those extra 3 on the day, but we'll see - in theory I have plenty of time to try further, but definitely don't want to overload. Enjoy your run this morning miss w 😍
good luck!! Take your time and enjoy it. I was gawping at catkins, Jenny wrens and talking to horses etc yesterday. Also taking walking breaks while scoffing energy bars.
I felt a bit bushed despite the easy pace mind you. I was ok post lunch though. LOL
It was lovely. Turned out not to be too slow. But I did keep stopping for photos today, which I rarely do. And mud sploshing. And gate opening. And step climbing. And so what, it was very enjoyable - I must do it more often 😍
"Rungry" - I love it! 😋 the great thing is that you don't have to worry about the extra calories after a long run.
Well I am way off plan but happy and enjoying my running. My longest run was 13.2k on 5th of December. The next time I tried a long run I developed pains in my legs and had to stop after 8k. 😣Since then I've kept to max 10k runs and have been pootling along at a fairly easy, enjoyable pace.
I want to get back on track now and push myself a bit more (I have a lazy tendency). I've done 2x5k and 1x10k this week. I'm tempted to try a 12k next week. I'm hoping to get to 10 miles by the end of March.
The strength and flex and cross training is going well, helped by a 5 day walking break in the Lake district last week in that awful weather. I though we were going to get blown away!
Was out half seven this morning, my normal time with the intention to run 10K or 7 miles. However wasn’t feeling it at all so stopped after 5K. I’m devising my own plan as most plans do not fit in around my 12hr shifts, and I just cannot do interval running. Only got out once last week but did my longest run so far 11miles. Not planning to compete in a HM until the Autumn anyway.
My big question at the moment though is I always run 1st thing after a cup of tea and have breakfast when I get home. BUT how far can you run before you really should eat before, and what do you eat and how long before? Any advice on this what would be gratefully received!
That's such an individual question! Some people need nothing, even for a HM run, others need fuel. I was fine til about 10k, but beyond that I needed breakfast first and beyond 16k I need something on the go too - tailwind or chews (check out the eating and drinking post - the link to it is at the bottom of this post). That does complicate the logistics as you need to allow time to digest breakfast before setting out. I'm afraid it will be down to experimenting to find out just what works best for you. You do have time on your side though! Good luck.
i like mornings too, and have a cup of a coffee and eat after too. Last year i did a few early morning long runs myself (not events) and just had a little water and a few jelly babies. .. but as others have commented this is an individual thing
I probably did everything wrong on the only occasion I ran a HM distance (on my own). I built up gradually to 18k, added in a couple of runs at 10 miles and then went up to HM distance just two days after completing an easy10 miler. I hadn’t really intended to do a HM on that day, it was just that everything felt good and so I kept putting one foot in front of the other! In fairness I had got in some hilly long runs in the summer, so maybe I had built up a bit of extra ooomph. Who knows! I am recalibrating my plan now starting from 14k. A 5k with a bit of pace later this week and then maybe 10 miles may be about right. I need a new plan anyway for two reasons ; calf problem mucked up the last one, and Molly finished it off by chewing it up! Virtual plan this time I think! My “do it by feel” is ok for lone runs, but, of course, it wouldn’t work when you have to perform on a particular day. So I need a bit of discipline. Just this week it has started to feel really enjoyable again, my legs feel good and strong, so onwards and upwards ! 👍
i tend to do the same...set off without a plan or distance (unless I'm pushed for time) and i just see how it goes!! this sometimes works and sometimes doesnt!!
That all sounds good BC, not wrong! The rest and recover beforehand is designed so you can perform to your best ability on the day whilst also reducing the chance of injury. It's not to say you can't run a HM a couple of days after an easy 10 mile run- just you may have been able to run it faster, or with greater ease if you'd had a bit more time between with short easy runs 😍
Got it; I did take a break before my first 10k race last year, and then just did a ten minute jog the day before (as recommended by Dexy5); result, PB.
I think there always will be an element of my taking the opportunity to do things when the opportunity presents itself on account of my age! 😊
Good point! Actually that's part of the fun of it too! Do want we want, when we feel like it, just because we can ... unless all we're chasing is a PB 🤣
The less I eat before a run the better as it just feels like an extra weight. I usually take dried apricots if I get peckish, but when I get home I just stuff myself!! I can do 10km on nothing but I start to get peckish after that.
Longest run on my plan is 11 miles and there are a couple of 10 milers. I just need to reassure myself I can get to those distances without seizing up, if I can then I‘m pretty sure I can do 13.1!
That sounds good - 11 miles is really close and the 10 milers will convince you it wasn't a fluke 🤣😍. You're doing an amazing job fitting everything in round your new job. Take care 🙂
The broken pinkie toe? Nope! Not at all🤣. So long as the stress fracture on the other foot stays healed, I'll live with the inconvenience of the pinkie toe 🤪
I’m finding every excuse in the book not to do intervals - yesterday’s was because the grass was frosty and I might slip. (It was, honest!) So my plan of running intervals every other week hasn’t happened for several weeks. Oops. 🙃 I’m still throwing hills into the mix so I’m not a totally lazy loaf!
I’m gradually building mileage back up again. I’ll go for 14k tomorrow, and I’ll probably aim for 18k prior to the big day (March 15th), but no more. I’m away on hols (Tenerife) with my daughters and grandson the week before, so a perfect time to taper and do some short warm weather runs before coming back refreshed and raring to go. 🏃♀️☀️🏃♀️
As regards nutrition, I haven’t needed anything this time round - last time I built up it was summer and I needed Tailwind, water and Jelly Babies. I’ll take some along for use after 10k from now on though, and I must do at least one long run late morning. My Bath Half time is 11am, and I never run that late. I need to be careful with breakfast ..... any tips welcome. 😀👍
Every plan should have a taper week like that! Intervals aren't essential and as you say the hill training will be giving you super powers anyway! I just ran 18k, starting about 11:45. It gave me time for a leisurely porridge breakfast after walking the dog and then one of my caffeinated energy bars about 30 mins before setting off. I took a small 150ml bottle of tailwind and nothing else today. But I'm definitely rungry now 😍
Ahh that sounds successful linda9389 . I might leave my run until later than usual tomorrow - perhaps 10:30am - and try porridge at my usual breakfast time. Although I don’t normally have porridge on run mornings, just a 🍌. I’ll take some Tailwind too, just in case I flag at 12k like I often do. I wish my whole run felt like between 6 and 8k! That’s when I normally feel best! 💪
I’m thinking about the breakfast thing too Munks. I normally have porridge and need time for it to .... ahem... work through my system, but if I eat it at say 730 on race morning, then it’s only going to give me about four hours worth of energy which is just half an hour after the race starts! I’ll be flagging before I even start.
Not sure I can eat later due to the time it’ll take to get there, etc. And not sure I could eat anything else on top too. Maybe eggs, bananas....?
Mmm must experiment more. Let me know if you discover any magic solution 🙂
For LLHM I had a similar problem - if I ate before leaving to drive in it was going to be too early. I used The Great British Porridge company instant porridge. Took it in a bowl, boiling water in a fabulous insulated cup I have, then mixed it up in the car once I parked up. Its full of seeds and fruit. It's not as nice as fresh porridge, but not bad at all for instant and full of good stuff and a great source of energy. Of course you don't then have access to your own loo! Having parked in the Park Lane Hilton carpark (great price thru JustPark) I could use their loos which were every bit as nice as mine at home 🤣🤣🤣
Thanks for that tip. I might get away with an early morning bowl of my usual porridge and then a top up nearer race start time. I’ll give it a go beforehand though 🤞
I think eggs would be too heavy for me IP. I love porridge with bananas and blueberries, so I’ll experiment with that pre-run. I don’t usually eat anything other than a 🍌 on run days. 🏃♀️🏃♀️
PS.. I'm not doing intervals either as such.... but have started to say aim for a landmark and run faster to that, which i figure is better than nothing??
Soooo I'm trailing behind plan but my first HM is LLHM (end of March). Have the London Winter 10k on the 9th Feb, then planning on adding 1-2k a week to the long runs. I know this will ultimately make the HM harder, but I started late due to injury (and being a big scaredy cat in the dark!)
That sounds OK! You can make it to 16k in that time for sure. Best not to overdo the long runs - or alternatively you could cut out one of the shorter runs maybe so your weekly distance isn't too high. Good luck. LWR is suddenly coming up fast 😍
I don’t feel that hungry immediately after a long run, it’s the next day when I’m ravenous and can eat everything I see. I felt really hungry on a recent 10K and was really lethargic and slow and my tummy was rumbling so thank goodness it wasn’t a longer run or I’d have run out of steam completely ☹️
I don’t have a formal training plan but am just doing my own thing and have built up to running a regular 10 mile run once a month. I’m aiming to go to 11 miles two weeks before race day and then taper a bit. Seems to be the general advice from those in the know 🙂 I have a 10 mile race in February which will test all the training thus far 🙀
For my previous HM the longest I ran was 11 miles and then I went for the whole hog one day. It wasn’t planned and I had set out to run 10 miles but I felt ok and just kept going. As you do 🏃♀️🙂
Did a speed session this morning. Which probably wasn’t a good idea after eating two boiled eggs 🤢
That sounds a great approach, especially as you know you can do the distance having done it before. With race magic on top it should be no problem 😍. Mostly I don't eat before an early 10k, but just occasionally I feel so empty, as if my front is touching my back with nothing in between (as if!) - very odd feeling!
I have just 1 slice of toast with some cheese spread before an early run. Before any other run, like parkrun, I eat my normal egg and beans on toast.... food is life! running is so i can eat food haha
I always have 2 breakfasts on a Sunday when I long run hehe! So far done 9 miles. We tend to vary our sunday morning between 10-15k at the moment. I really feel i can push for the 10 miles, but want to try increasing my pace a little and having 9 miles be nice and comfortable first. I reckon I'll go to 18 or 19 before race day, so its only a couple extra and I'l feel confident I can get there.
I have been so surprised by how much i am enjoying getting up at 6.30 on a Sunday to go for a long run....
just toast before, full breakfast after but normally i would have breakfast before park run or a race... will do. hoping to his 10 miles in the next fortnight
I don’t usually eat before anything up to 10k (assuming I’m doing a morning run 😂), but feel the need for something before a longer run, usually porridge or a protein bar and a banana. It does need to be sufficiently before to avoid mid run emergencies though 😳 Then sips of Tailwind from about 9k. I can’t eat a lot after a long run, but tend to go for protein and veggies rather than carbs. My half has a 9.00am start, with warm up from 8.30 😩 so will have to plan nutrition very carefully. Longest run so far 17k. Just trying to persuade myself to do 18k tomorrow, but will have to be early afternoon, as I’ve been asked to go to a meeting at 10.30 (don’t usually work Wednesdays, but needs must!).
You're well on your way Sandie. Good luck with your run tomorrow, whatever distance you manage. Don't worry if you can't fit 18k in tomorrow, it's a while til your race yet 🙂. Such a pain when life gets in the way tho 🤣
Long runs are currently 13-15k. I'm using an intermediate plan for HM. Interestingly it focus's on introducing tempo into the run. Which changes the dynamics as it's not a LSR then. It doesn't go over 18k for the longest run. Will see how it pans out
I like the idea of introducing tempo into the long run - it means you can get some speed training in without additional mileage. In an attempt to avoid a repeat stress fracture, I'm really trying to keep my overall mileage low this time. How does your plan incorporate the tempo into the long run? or is that up to you?
If your breaking your training plan into phases then the tempo sessions start on phase 3 or the LSRs before taper when your working on speed and strength.
Club coach advised not to add these in your first weeks as that's when your building your milage/areobic base.
For me it's a time constraint as I may not be able to fit my int/tempo run in midweek at the moment due to work comitments. So my base milage may be a little lower than normal...
He also said it's probably a little more beneficial when training for the full 26 over 13 but should be fine if you have a few HMs under your belt. Which I have 😎
Thanks for taking the time to share all that info. It's great to have options as you approach an event and time is short or you need to reduce mileage. Good luck too 👍😍
I haven't been training properly or the last 6-7 weeks because of health and I only got into week 3 of half marathon training before I had to take a forced break from training, so it's safe to say that my training plan for the Bath Half on 15th March has gone out the window! I am still going to run the Bath Half but I am unsure how to go forward with my training because I have lost fitness and strength since being ill and we have less than two months left! It would be great if I could get up to running 10 miles (16K) two weeks before the Bath Half, so should I start from what I can already do comfortably (which is 3K at the moment) and then slowly build up to 10 miles 2 weeks before the race? Really not sure what to do to be honest because being ill has really thrown my plan out! Any advice would be great! Brilliant post by the way, as always!
This week - 3 x 3k (if you can fit them in) - 9k total
Next week - 2 x 3k and 4k long run - 10k total
Next - 2 x 3k and 6k long run - 12k total
Next - 2 x 3k and 8k long run - 14k total
Next - 2 x 3k and 11k long run - 17k total
Next - 2 x 3k and 16k long run - 22k total
Then taper. I think that fits in with your time line, anyway!
This will be quite an increase in total distance each week, so run all at an easy pace and consider run-walking the long run to help keep you in one piece.
For my first couple of half marathons I was a bit bogged down with injury and only got to 15 or 16 km in training. I found this made my first half extra exciting because it was the first time I had run so far. Despite my sore knee I was ecstatic when I finished - in fact both my knees were hurting by that time 😄 Since then I have got a lot stronger and learned a fair bit more about how to prepare 😊😊😊
That's great! I am slightly stressing though because I keep on wondering/worrying will I have time to experiment what works for me on long runs, will I be able to get to 16K in 6 weeks (2 weeks before the race itself), how many weeks out of my training plan I am, will I be fit and strong enough, what if I have another stomach flare up and won't be able to run the Bath Half when it means such a lot to me, I want to get back into proper training but I obviously don't want to injure myself either, worrying about finding the motivation to do strength work and cross-training - the list goes on! :-I
You have to be realistic, if you are too ill on the day it's really best not to risk running - there will be other Bath Halfs and many other half marathons for that matter!
Don't worry about strength and cross training. Try to get out for some nice walks on non-running days to keep your legs moving and stretching xxx
Yes very true, there will always be other races! And that's a great idea about going on walks on non-running days too! I walk to work so I've already got that covered!
Thankyou for that post! Really helpful and encouraging! I ran 14km today! The longest run ever in 1 hour 36 mins, not the fastest time but found after a Christmas break( not intended just illness and lack of happiness) I just can’t run quickly and I don’t want too! Gone are the days of wanting to get a ‘fast’ time and feeling knackered, I’m just slowing it down not getting out of breath and really enjoying running! Even found a hill I love running up it’s a km circular route so managed that 3 times today! Last year I couldn’t even get to the top so this slow pace is really suiting me! HM is in March so feel more prepared then I was a few weeks ago! Hooray!
That sounds fabulous! One person's slow is another person's fast! I'd call a 14k training run in 1h 36m fast 😂. You're certainly well on your way to that half marathon now. I can't see your name on our Spring group list. Would you like to be added? Which event are you entered for?
Ah Thankyou! Now I’ve stopped worrying about time running is much nicer! I think it’s slow as my 10k best time was 60 mins but didn’t enjoy that so much happier at my new pace! I’m doing the Run Nation Northumberland HM, it’s a nice flat route along the river Tyne so looking forward to that!
This is interesting. Because I was doing 75% slow run/low hr zone half marathon training last summer, with the rest of the runs short and interval based, I didn’t have long distance runs at all. It was all time not distance. Clairecandothis had similar for her marathon. I had to extend one of my runs to reach ten miles, just to reassure myself I could do it. I was really worried. But the training worked and I was incredibly fit and strong till a couple of weeks before the race (I now realise the infection was already taking hold then). I’m debating whether to use the same training for Blenheim half in the autumn, or whether to use a more conventional distance based training.
I specifically wrote this from the perspective of long run based training. The method of training you and Claire did could be a topic in it's own right - but one I know virtually nothing about! I think, like you, I'd be very nervous if I hadn't come close to the distance in training.
That’s what I found interesting, the distance based perspective. That’s what grabbed my interest with the post. I’m going to have to make a decision by June as to which way to jump, so thank you for this informative post
I have booked to do my first half in July - I have been doing a 10 mile trail run once a week since the middle of December (except last week as I had a dodgy knee), have four 10 mile races booked before the HM(eeek) so hoping that will all be good practice! I get super hungry doing 10 miles but can't eat more than a banana an hour before running without getting indigestion, so not sure how you get enough energy to go longer!
Take a look at the eat and drink post (the link to it is at the bottom of this post) - lots of ideas for you to try in there. Do experiment in training though, don't leave it til HM day!
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sorry I dont really know 
but normally i would have breakfast before park run or a race... will do. hoping to his 10 miles in the next fortnight 
