HM training plan suggestions please

[bubblebird123]

Hi lovely helpful folks

I have signed up for a HM in October so have a few weeks to get some solid training (I am hoping there aren't too many bumps in the road)

I have looked around at training plans...there are lots!!! Can anyone recommend a tried and tested plan

I have been back running since March after a lay up due to injury (thought to be caused by weak glutes/hips/tight IT band). I am pretty consistent with 3 runs a week between 4-6 k...and managed a 10k Tuesday so I am looking at a plan to build on this and hopefully prevent further injury

[Comfortnotspeed Marathon]

Hi bubblebird. I’m using NRC’s plan and slightly adjusting doing 4 runs per week.

Hope you find something to suit you 🌸😊🌸

[Smile23 Half Marathon]

Hi bluebird I used coach greg on my Garmin T 3 runs a week. Worked for me. I think there may be a pinned post on here reviewing different plans from roseabi. What ever you pick. Enjoy x

[Tasha99 Marathon]

I don’t think you need a plan for a half. Just increase your long run by a km or mile each week and drop back every 3-4 weeks.

[Joster Half Marathon]

Hi Bubblebird, 18 weeks to go! I've fallen by the way side recently, so your post has reminded me that I need to get a move on. Last time I vaguely followed an HM plan - can't even remember which one now - but in essence it comprised of getting one longer run in per week, increasing distance quite gradually. I didn't complete the full distance before the event and my last 2/3 weeks were marred with illness (possibly early covid). This time my main aim is to ensure I've done more runs in the range of 10 miles before the big day, just getting the legs used to the longer distances.

[Irishprincess Administrator Half Marathon]

Hello hello 👋 how exciting! You’ll get lots of support and tips here and we’ll be at the finish line cheering you and making lots of noise 😃

There are loads of plans out there and I’m sure you’ll get lots of suggestions from others but ask Mrs Google and you can have a read through some and see if any one suits you.

However, as Tasha99 says you can train for a HM without a plan by adding 1K onto your weekly long run. I did it this way and so did many others here. Just make sure you keep to the 10% rule as you did with the 10K journey, mix up your other runs with intervals/hills/speed etc and every 3/4 weeks have a reduced mileage week.

Try to do some cross training and consider taking two days rest after your long run if you need to.

Good luck and enjoy the training and keep us updated here 🍀🙂

[roseabi Ultramarathon]

We have a very gentle in-house plan here: docs.google.com/spreadsheet...

And here is our pinned post which has some explanations of terms used in training plans, and a few ideas about free plans around the web: healthunlocked.com/marathon...

Good luck and have fun! xxx

[Sandraj39 Half Marathon]

I looked at a few plans when I did my first HM. In the end I cobbled together my own - by gradually building up my long run and also extending my two shorter runs from 5-6.5K. Make sure your overall weekly mileage does not increase by more than 10% in a week and do listen to your body - having cut back weeks every so often helps minimise risk of overtraining or injury. Good luck🙂

[sparky66 Half Marathon]

Hiya 😊I'm planning on my first HM before the end of this month 😅

I've gradually increased my distance by a K or two weekly and a lesser milage at week 3-4.. it's working well for me..my longest run to date is 10Miles..

Good luck, just find something that fits your lifestyle

..we all have different commitments.

Have fun and good luck 🏃‍♀️🏃‍♀️🏃‍♀️

[bubblebird123 Half Marathon]

Thank you lovely people for the advice. I have now cobbled a plan together. I had a bit of a search and cobbled a plan. Mostly what you guys suggested it's increasing my long run by no more than 10% but every week...repeat a week if needed with the cut back weeks.

Oh and 3 strength training sessions a week....not my favourite but it seems to have helped me keep running injury free

Hopefully it will keep me injury free as previously I've always had a dodgy knee/back

😀

[sparky66 Half Marathon in reply to bubblebird123]

That's great, good luck with your training, 🙌

[skysue16 Half Marathon]

Best of luck with your plan, hope it works out for you 😊