The Start Line
So you want to run a half marathon, but are completely lost on how to start. That’s perfectly okay, because I am right there with you. And to be honest, I’m terrified.
Why would anyone want to run a half marathon?
During high school, I ran cross country as well as indoor and outdoor track for three years. Back in those days (aka, two years ago), I was on a training schedule of three to five miles per day, and six to seven miles on the weekends. I was pretty much in the best shape of my life. When I came to U of I, I fell into the horrific “Freshman 15” trap. I was in a committed relationship with the soft serve ice cream machine in the dining hall, and had secret affairs with the waffle maker and dessert bar.
At the beginning of second semester my freshman year, I decided it was time to get rid of some of that weight. I set out for the gym with my running gear and lined up at the start line on the indoor track. One short lap later, I was panting like I had just competed in the Olympics. It was indeed, very pathetic.
How could I have gone from running seven miles to barely a lap in six months? That night, I knew I had to end my relationships with the soft serve machine, waffle maker and dessert bar, and focus on getting my body back in shape. With a little more training and healthier eating, I regained my endurance and was back to running three miles per day for the remainder of that semester, and I ran sporadically throughout the summer.
At the start of this academic year, I made a promise to myself to hit the gym at least four times a week. Unfortunately, I succumbed to my classes, work life and lack of sleep, and only made it to the gym once or twice a week for the semester.
But 2012 is a new year (some say our last), and I’ve decided that it is finally time that I start truly committing myself to a goal, and that is to run 13.1 miles.
How to train your dragon. I mean… Your body.
It is recommended that you start training between 10-12 weeks before your race. As the race is on April 28, I began training on Feb. 11. If you’re tuning in now, don’t worry! You still have time to catch up. If you have previous running experience, such as high school competitive running or 5K experience, then your training is going to be focused on building strength and gaining speed. This is for people who plan on completing the race in less than two hours. If you do not have previous running experience, your goal for the next 10 to 12 weeks is building endurance and increasing mileage. If you are in between those two categories, I would recommend the beginner’s training schedule with slight modification. Instead of running three miles for three days, alternate between three to four miles throughout the week.
For beginners: Start off your first week by running three miles for four days. Take one day off, and then try running four miles on the weekend. Don’t worry about time or speed; Focus on getting used to running long distances for now. Remember, you are going to be running 13 miles in a few months!
For experienced runners: Start off your week by running three miles, and then increasing to four miles per day. On the weekend, go for a five-mile run. This is to get your body used to running long distances again.
A Beginner’s First Week (example)
Sunday- OFF
Monday-3 mile run
Tuesday-3 mile run
Wednesday-OFF
Thursday-3 mile run
Friday-3 mile run
Saturday- 4 mile run
Experienced Runners (example)
Sunday-OFF
Monday-3 mile run
Tuesday-4 mile run
Wednesday-4 mile run
Thursday-4 mile run
Friday-3 mile run
Saturday-5 mile run
Remember, it is important to STAY HYDRATED throughout your training. LOTS OF WATER ALL DAY, EVERY DAY!! Watch out for upcoming posts on weight-lifting, proper running gear, a healthy runner’s diet and stretches. Until then, good luck and happy training!
“A run begins the moment you forget you are running” -Adidas