Hi everyone, I have won a place in the Royal Parks Half Marathon in October. It’s my first half marathon and I am both a little (lot) daunted and excited!😮I normally run 3 times a week. I’ve been looking at plans and like the look of Ben Parkes’s beginners plan (10 weeks), London Marathon (16 weeks), Vitality Big Half (13 weeks) plans. As I am a slow runner, is it best to go for a longer plan rather than a shorter one? Or should I just just extend the length of the half marathon plan to build up more slowly? I ran my last 10k was in November and since then my running hasn’t been consistent due to getting Covid for the first time from a few days before Christmas up to New Year’s Eve. I am just getting over a cold which has dragged on for over a week and hoping to resume running later this week.
My plan is to follow a 10 week plan to get back to 10k and maybe enter a 10k race at the end of May or June then start half marathon training. Any advice greatly appreciated.
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buzzards
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Running a half marathon is not like a full marathon. You can achieve it by gradually lengthening your long run each week. You can follow a formal plan, but it's not as necessary.
Just remember that for runs which last over an hour you may need to consider taking along fluids and fuel.
Thanks Nowster, extending long runs helped me get to 10k and my furthest distance of 12k so will definitely build up slowly. On long runs I usually take water with me and I have played around with fuelling. So far gels are not for me, but I've tried dates and chews and will keep on experimenting to see what works.
Hi, first of all, well done! How exciting ! And yes, just a little bit scary!
You have plenty of time, so take a deep breath and relax. I am a more sedate runner and found that a plan was very useful- don’t forget they’re not rigid, you can adjust them to fit around your own routine.
Your plan sounds good, a steady 10k platform is good point to start moving up.
Personally I find a gradual build up is good, whatever you choose, save the full distance for the event. I like to get up to about 8 miles then sit there for a little consolidation for a couple of weeks before I move up …..so whatever these plans say , I always allow a bit extra time….this also allows for getting your fuel/water strategy in place…..depending on the type of event……there’s usually at least 3 water stations so I tend to plan my water/fuel breaks around that……...For a HM , I would train up to about 10 miles, absolute max 12.
You’ll have plenty of faffidge and gremlins along the way, but check in here and you’ll be fine…..
You’re going to have a great time and it’s going to be really special!
Last year. I did couch to 5k in January, followed the magic plan to get to 10k for an event in June and ran a half marathon in October. You’re already in a better position than that, being an experienced runner. It’s definitely doable. I used the Nike Run Club half marathon plan which is 14 weeks but did it more slowly and took cutback weeks. I liked the structure and flexibility. There are five runs a week offered but I never did then all-usually three a week. Extending your long run would get you there too.
I’ve also got a horrible cold at the moment and it’s making me nervous about whether I’ll be ready for the hm I’ve entered in April. I’ve already missed a week and it might end up being two full weeks without a run. Starting earlier gives you more of a buffer when things like that happen-as they always seem to! Get well soon to you!
The hardest thing I found was carrying water on long training runs and what to eat. I haven’t really nailed that yet. That was the big difference from 10k really, otherwise it’s just a longer run which you can build up over time!
Really good luck with whatever you decide to do. You’ve got the luxury of masses of time!
I got the cheaper hydration vest (backpack) from Decathlon. It came with a 1 litre bladder that I could put water with a dash of orange squash in.
I didn't think of the need for fuelling until I did my first 13.5km run and ended up with newborn Bambi legs when I tried to walk at the end of it. (I'm better adapted nowadays and can do 15km without fuel or fluids in cool weather.)
Thanks! I’ve just invested in a hydration vest. I’ve been using a hand held bottle (which I hate) and felt it was time to try something different. So far I’ve used it on a walk. Love all the space for snacks! I’m also ok up to about 15km without water as long as it’s a gentle run on a cool day. Training for a September HM is most definitely going to involve some hot runs in the summer so figured might as well get used to carrying water now!
I’m experimenting with fuel because I’ve also realised how much I dislike the energy gels I’ve tried before. Just end up in a sticky mess and they don’t seem to sit well in my stomach. Dried dates are the current winner.
Jelly babies were my sugary snack of choice. Also good was the cheap, squishy "souvenir of" fudge (good quality fudge is too dry). I also like Tunnock's Caramel Wafer bars.
If you don't want the backpack to gurgle and swish all through your run, take some effort to exclude all air bubbles from it when you've filled it, not forgetting the tube to the mouthpiece. Also, rinse the bladder multiple times after use, then put a bit of folded kitchen roll inside it, and hang it up to dry. You do not want mould to find a home in it.
Thanks those are some great tips. I love fudge. Wouldn’t have thought of that as fuel. Absolutely love a tunnocks wafer bar. They’re going on the shopping list. Long runs are a nice reason to buy some treats!
The vest has come with a couple of soft water bottles with long straws. So long I’m going to need to trim them! I’d seen reviews and knew that would be an issue so it wasn’t a surprised when one kept hitting me in the face on the trial walk.
I have a really comfy hydration vest - just a cheapie off Amazon - but I personally wouldn’t use it for a HM again as it got really irritating on my shoulders after 10 miles and I wanted to jettison it! Faster runners probably wouldn’t have that problem. 😅
I suspect I’ll feel the same! Hoping it’s better than the annoyance of carrying a bottle. Mainly it’ll be for training runs though. Hoping that I’ll be able to just use the water stations at the events.
They’re very useful and way better than carrying a bottle, but I’ve taken to using my belt which holds 2 small bottles, plus using the water stations. 😀
I'm with you on the hydration gels and I have trouble opening the packets to start with. Medjool dates work for me but I can't have more than about 3 during a run.
Nine’s a Salomon one-women’s ADV SkIn 5 seriously reduced. Still haven’t managed a run in it but was great on a walk. Really comfortable. Pockets are everything!
Initially I bought a cheap Decathlon one, then a cheap Amazon one but they didn't have the pockets I need for my phone, wipes, water and nutrition. Etc. The Salomon Adv Hydra Vest 4 Unisex vest I bought is well worth it. It's comfortable and has great storage.
That was quite an achievement going from Couch 2 5K to a HM within a year. You have the experience of doing a HM previously so probably won't be fazed too much by 2 weeks without a run. I agree about having a buffer by starting earlier.
I have a Salomon hydration vest with 2 soft flasks and pockets for my phone, wipes, fuel, which I love so plan to use that on race day.
Good luck to you also for your HM. I'm sure you'll make it.
I think you’ll be fine. Personally I would lean towards the longer plans and gently increase distance to best avoid injury and stress. It’s amazing what the body can do. I started C25 and now do a 20k almost every weekend as my long run. Don’t worry, you’ve got this
Thanks, I like the idea of getting to 8 miles and consolidating for a bit. I agree about extending plans and I'm more relaxed if I build in extra time.I will bring my own water in a hydration vest and work on fuelling properly. I'm really looking forward to it.
Hi buzzards, congratulations on your HM place. How exciting. 😀
As the others have said, you have plenty of time and you sound like a sensible runner.
A plan isn’t strictly necessary, but I find it keeps me accountable! I’m going to second the NRC HM plan. I’ve been through it twice before and I’ve just started it again. I tend to run 3-4 times per week, but the beauty of it is that it’s flexible, so you can make it fit in around you. I like to choose one of the speed runs (which could be intervals. fartlek or hills), one of the recovery runs and the long run. As I do parkrun, I sometimes incorporate the intervals or fartlek into that!
Enjoy your training, and keep us posted with how you’re getting on. 😀
Thanks Cheeky, I've seen the NRC HM plan mentioned before on this forum so will take a look. The only plan I've really followed before was Ju-Ju's Magic Plan to get to 10k and I feel like you that I will be more accountable if I follow something structured but add some flexibility into the plan if needed. I will keep you posted on progress.
talking of snacks, jelly babies are my go to….I’ve tried gels but never thought I’d had any real benefit from them…..then when the savoury cravings hit……hula hoops! My OH swears by a cheese sandwich 😂 (that was afterwards 😀)
What I do like is a rehydration drink? Afterwards….high 5 zero (no caffeine) and have used them for running on very hot days….
Anyway, lots to try and see how you get on, if I’m doing anything over 5k I tend to always take a bit of water with me….and a few jelly babies….
I've tried jelly babies before but find them a little too sweet. They are very easy to eat though. Yes to Hula Hoops, that would work.
For hydration I'm a big fan of the ginger flavour Active Root sports drink and will probably use that along with water. It's all going to be trial and error during training.
oohh I like ginger….might have to try that….👍, yeah JB’s do get a bit too sweet……we always have to hide the packet if daughter comes to visit……😂….I’ve got a HM coming up in June…..you’re giving me ideas for trying something new…..👍
Love this... I think it was misswobble who recommended jelly babies to me??? After wards, I had Staffordshire cheese oatcakes, which I had prepared before.. cold and sliced into bitesize pieces. Yummy!
You should pick a plan that suits your abilities and life schedules. Although HM has that fearsome ‘marathon’ in its title, it’s nowhere near to its big sister’s time and physical commitments. It is much easier to run that you may think and equally much easier to prepare for. If you eat and hydrate well regularly it’s also possible that you may not need any drinks or gels or even walking or toilet breaks for the entire duration of the run. You’ll get a very clear idea during your training. As for the full marathon, that’s a complete beast in every aspect (and a conversation for another day 😉).
Just so... that was what misswobble advised me on. A good healthy balanced eating regime and good hydration is key, certainly for some. I was fine and felt good but that was right for me. I think I had a couple of extra potatoes on one or two meals a couple of days before.. x
Thanks @mrrun that's reassuring to know. I feel I can achieve this, it's just getting the training right to avoid injury. I also lose a lot of sodium on long runs, so sorting this out ahead of time is key for me.
Losing sodium through sweating is very common, and the more we lose the harder it gets. If not managed properly we can simply stop, unable to run any further. I’ve written a blog about electrolytes and how to tackle the issue of losing them during the run. If you wish you can read it on my website, link below. Hope it helps! 😀
Thanks mrrun your post is really useful. I don't think I have taken into account the need to not just rely on water for hydration. It might also explain the severe toe cramps I get after runs. I tend to drink my Active Root mostly straight after long runs but should be drinking throughout the run instead of leaving it mostly to the end. I'm going to try their gels too.
As others have said you have plenty of time to build up slowly, at your own pace.
My HM goto plan is one that roseabi wrote a few years ago; I adapted it to run only every three days which is perfect for me. It therefore takes about 16 weeks to get from 10k to HM ready.
I also use some of the NRC app guided runs. The app has a HM training plan with 5 runs a week; one thing you could do is simply takes two weeks for every NRC week - pick and choose or do all 5 runs, but over a longer time. Of course you could adopt that approach with any plan that takes your fancy.
Take a look at the pinned posts for more info on plans and fuelling and hydration too. Experimenting now will have you well prepared for the event. Above all, make sre you have fun! Let us know how it's going 😊
Thanks Linda 😊 being able to adapt the training plan on the fly and having a lot of time to build up is key for me. It gives me plenty of time to nail the fuel and hydration stuff.I'm looking forward to getting started.
Good luck! You sound more than ready to do this. I second a hydration vest and love my cheap decathlon one. I ran without it on my last half and regretted it as it suddenly got really hot and the water stations were not enough! I use precision hydration drinks as I sweat a lot too and I like the fact they are not sweet. I have one an hour before the run and water throughout. I have used jelly babies but find them too sickly so am experimenting with different food. We got given mini cheddars after a race (in Cheddar Gorge!) and they were perfect so might try something like that. The only downside to the decathlon vest is a lack of storage space for food. Happy experimenting!
Those mini Cheddars were inspired weren’t they Cowladyrunning ? They’ll be a go-to snack from now on. 😋 Are you planning on running Cheddar again this year? I definitely fancy it. 😀
These are some great tips thanks. I like that you take your Precision drink an hour before the race. I haven't tended to do that before long runs but can see it would be beneficial.
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