I’m new here 😎

[Daroo]

Hi,

I was on the other groups and now am aiming to do my first half marathon. I started C25K last Jan, realised I loved running and did 10k in November. Now I want to build up my distance and do a half marathon 🏃🏽‍♀️🏃🏽‍♀️

I need some advice - I run 3 times a week - usually 2 x5k and I’m starting to try do do a longer run each week too. I did 11k yesterday in 1hr 20mins. What would be my best plan to improve?

Thanks

[nowster Metric Marathon]

As we often say to new graduates from C25K: mix things up. Do different styles of runs, not just keeping to a routine of the same distance or course week in week out.

At this stage you could add another km per week to your long run if you wanted to. It all depends on you and how your body is coping with the distance runs.

[Daroo Half Marathon in reply to nowster]

Hi, I was thinking of that- an extra 1km a week. On all the runs do you think?

[nowster Metric Marathon in reply to Daroo]

Not all runs, no. Just your "long" run of the week. And don't be afraid of easing off the mileage occasionally for a week or two to allow your body time to adjust.

For instance, I know now that my leg muscles could keep going for at least another 50% of the distance I've reached so far. It's the other bits of the legs (the bones, joints, tendons, ligaments, etc.) that need the time to adjust to the activity.

[Daroo Half Marathon in reply to nowster]

Ahhh.. good advice thanks

[Windoze Half Marathon]

Aye up! Firstly welcome the HM/Mara forums. There's loads of plans about. Sart with a runners world beginner plan. They cover 3 runs a week and builds upto 4 runs at the end of the plan.

runnersworld.com/uk/trainin...

Increasing distance each week. I'd say stay with the 10% rule and extend your LSR's. Easy does it!

[Daroo Half Marathon in reply to Windoze]

Okay I’ll have a look. Thanks. When the lockdown is over I’m going to join a running club but for now I’m just pottering along with advice from friends and on this forum.

[Daroo Half Marathon in reply to Windoze]

Ahh that link won’t work for me 😵

[linda9389 Administrator Marathon]

Hi And a very warm welcome to this forum! I guess what you do now depends on what you wish to achieve. If reaching HM distance is your main priority, then find yourself a plan that looks like it will suit your lifestyle and preferred number of runs a week. There are lots to choose from and you will find plenty of options and info in this post to help you make a decision: healthunlocked.com/marathon... other aspects of HM training you could have a browse through this compilation of posts: healthunlocked.com/marathon...

If you have any questions then ask away - and be sure to let us know how you're getting on 😊

[Daroo Half Marathon in reply to linda9389]

Great thanks 🏃🏽‍♀️👍🏻

[Decker Ultramarathon]

Hello and welcome! You’ve already got more than a few resources posted here I see. The only thing I would caution from what you’ve said is to move into the longer distances very gradually, maintaining rest days for the bones, muscles and joints to recover and rebuild for the extra load. It’s important in C210, but even moreso beyond 10k. Most decent HM plans allow for this and maintain the 10% additional mileage rule. Ie staying within 10% of extra overall mileage from week to week and every 4-6 weeks including an easy reset week. Good luck with your training and please keep posting your progress!

[Daroo Half Marathon in reply to Decker]

Thanks for ur advice. Espically rest days. I do bodypump 2-3 times a week- lunges, squats, press ups and weights. Is it ok to do that in the rest day?

[Decker Ultramarathon in reply to Daroo]

Yes I think that should be ok for one of your off days but if you find it taxing as the mileage adds up, its ok to actually rest on those days from time to time 🙂.

[Outdoorsy19 Half Marathon]

I did similar to you, starting with C25K in jan 20, completed literally at lockdown, consolidated for a couple of months, then built up to 10k in early July, and half marathon in September. I followed the GNR half marathon plan which essentially had a 3-4 varied run structure per week including one increasingly longer run, a short recovery run, one 5k, another one between 5-8k. I found a huge milestone was reaching 10 miles. It was important too to eat and hydrate properly (taking snacks and water on runs longer than 90 mins) and especially so to warm-up/down properly. On non-running days, walk or do a strength session - nothing too long as every little helps! A half marathon plan is great to follow especially if you don’t have a specific event because you can tailor it to your weekly routine and individual progress to achieve your goal in your own good time. Good luck! It is an amazing feeling when you get there!

[Daroo Half Marathon in reply to Outdoorsy19]

Well done you! What is GNR? I do need to use a plan as I’ve just been doing my own thing 😉🏃🏽‍♀️

[Outdoorsy19 Half Marathon in reply to Daroo]

Great North Run but actually I am looking at another plan now and it’s ‘Training Plan Beginner’ for the London Lamdmarks 1/2. Check out the website...

[Stephen_UK Half Marathon]

Hi Daroo. Exactly as you describe, I just ran three times a week and added an extra K every couple of weeks. So two x 5Ks and one extending, long(er) run each Sunday. That got me to HM level. Don’t rush to get there. Just build up steadily.

[Daroo Half Marathon in reply to Stephen_UK]

Thanks - I’ll go out today and run a fastish 5K. I did a 5K last wed, 6k last fri and 11k on Sunday.

[Daroo Half Marathon]

Can I also ask. What about water/ sweets/energy for longer runs?

[GoGo_JoJo Ultramarathon in reply to Daroo]

Everyone is different along with their preferred options.

I try to carry 500ml fluids for every hr after the first hr... although I did do almost 5 hrs on Sunday on a single litre it really wasn't wise, I just hadn't fully prepared.

Also 1 snack per hr plus 1 for emergency.

I prefer flavoured mineral water and oat/nut based snack bars. Current fave is tesco own brand apricot or blueberry wheaties. Easy to carry/mete out per stop.

Tried a sports gel once and nearly puked. The texture is just like I remembered castor oil.

[GoGo_JoJo Ultramarathon in reply to Daroo]

I usually have a mini haribo pack (only because they come free from Wiggle and I can't bin food!) on me but I'm not keen on sweets for fuel as they are just a very short term sugar rush. I look for high carb content over sugar.

[Daroo Half Marathon]

Well, I did bodypump last night and a 5K in 33mins this morning gonna do a longer run prob on Friday . Gonna take the advice of 2 shorter and a longer run each week 👍🏻 and build up ana extra 1km each week. Slow and steady 🤪😁