From the July 2012 issue of Runner’s World
Are you ready? You will be if you follow this expert advice
By Bob Cooper
Feeling anxious about running 21.1 kilometres for the first time? Relax. This guide will give you the physical and mental training you need to get to the starting line successfully – and serenely.
It's common to experience some anxiety during your first 21.1. To help you proceed calmly and successfully, we tapped experts in the Runner’s World Challenge to provide a training plan (below) that gradually builds your endurance and confidence through 10 weeks. We also asked experienced coaches with years of guiding newbies to the finish line to answer your training concerns. Chill. You’re in good hands.
Q When am I ready for a half?
A If you’ve been running five kilometres three or four times a week for six months, you’re ready to start training for a half. This “base” means your legs are strong enough to begin increasing mileage.
Q How do I follow this plan?
A As closely as possible. However, you can rearrange weekly runs to suit your schedule. Just allow for proper recovery time the day after long runs and tempo runs – rest or do light cross-training, says coach James Staten.
Q I like walk breaks. Is that okay, and how should I do them?
A Sure. Start by taking walk breaks from the beginning of every run, rather than waiting until you’re tired. Experiment with different run/walk ratios – like running two minutes, walking one minute. Increase your run time as you get stronger.
Q What if I need more than one day of rest after a long run?
A Take it! Do some strength training and stretching on that second day off, says Lori McGee-Koch, a running coach. But a few simple adjustments to your long run may banish that fatigue. “Slow down by 20 seconds per kilometre, take in more protein afterward, or drink more before and during long runs,” says McGee-Koch.
Q How can I distinguish between pain I can ignore and pain I should worry about?
A “If it’s an ache that subsides within 10 minutes of a run and disappears after a day or two, you’re probably okay,” says Staten. But if it’s a sharp pain that forces you to change your form, call it a day. If it persists for a couple days, see a health professional.
Q Is a 6:15 kilometre pace on the treadmill the same effort as 6:15 pace outdoors?
A No. “There’s no wind resistance indoors,” says McGee-Koch. “And treadmills are smoother and demand less effort than outdoor surfaces, so it makes running easier.” Set the ‘mill to a 1.0 to 1.5 per cent incline to equalise the effort.
Q Uh-oh. I couldn’t get my workout in today – now what?
A Don’t worry. Enjoy your extra rest day and just continue with your schedule as planned, says McGee-Koch. If you try to cram a missed run into your week, you might interfere with precious recovery time, which could lead to injury. If you missed a long run, simply do the distance that you missed the following week.
Q I missed a whole week of training – should I just give up?
A No way! “Runners need occasional breaks to recover, so a skipped week can be an essential part of your training,” says McGee-Koch. The week you resume running, scale back speedwork and long run mileage by 10 per cent. The following week, do your normal training. If your break was because of injury, however, you need to reduce your weekly mileage for up to three weeks before getting back on track, and may need to target a later race.
Q I don’t feel like I’m getting any better – what should I do?
A Don’t despair – it takes time to improve as a runner. Believe it or not, you are getting better every day as each run slowly builds your strength and fitness. But it can be easier to take heart if you set small, manageable steps toward your bigger goals, says John Gorvin, a sports psychologist and running coach (runhard.org). If you’re gunning to run 21.1 without stopping, aim to run one kilometre or 15 minutes longer on your long run. If your target is a time goal, aim to shave a second or two off your regular loop.
Q My friend keeps a running diary – should I?
A Yes. It’s a great idea to track distance, pace, weather, how you felt, and what you ate and drank before and during a run. It will allow you to go back and see how you coped with different workouts, weather, and fuelling strategies, so you can make necessary adjustments, says Gorvin.
Q Can I race in the shoes I buy at the expo?
A Please, no! You need to test your shoes on long runs, says Gorvin. Wear your chosen pair for a month and on at least two long runs (one of 16-plus kilometres).
HERE'S THE PLAN
This Runner’s World Challenge half-marathon training plan for newbies gradually builds mileage, blending long runs with faster-paced workouts to boost endurance and develop speed.
Week 1
Monday: Rest/XT
Tuesday: 5km EZ
Wednesday: Rest/XT
Thusrday: 5km EZ
Friday: Rest/XT
Saturday: 5km EZ
Sunday: 8km LSD
Total kilometres: 23
Week 2
Monday: Rest/XT
Tuesday: 5km EZ
Wednesday: Rest/XT
Thursday: 6km EZ
Friday: Rest/XT
Saturday: 5km EZ
Sunday: 8km LSD
Total kilometres: 24
Week 3
Monday: Rest/XT
Tuesday: 5km EZ
Wednesday: Rest/XT
Thursday: 8km w/ 3km @ tempo pace
Friday: Rest/XT
Saturday: 5km EZ
Sunday: 9km LSD
Total kilometres: 27
Week 4
Monday: Rest/XT
Tuesday: 5km EZ
Wednesday: Rest/XT
Thursday: 8km w/ 5km @ tempo pace
Friday: Rest/XT
Saturday: 5km EZ
Sunday: 11km LSD
Total kilometres: 29
Week 5
Monday: Rest/XT
Tuesday: 5km EZ
Wednesday: Rest/XT
Thursday: 6km EZ
Friday: Rest/XT
Saturday: 6km EZ
Sunday: 13km LSD or 10K race (+ 1.5K warm-up and 1.5K cool-down)
Total kilometres: 30
Week 6
Monday: Rest/XT
Tuesday: 5km EZ
Wednesday: Rest/XT
Thursday: 6km w/ 5km @ tempo pace
Friday: Rest/XT
Saturday: 5km EZ
Sunday: 9km LSD
Total kilometres: 25
Week 7
Monday: Rest/XT
Tuesday: 5km EZ
Wednesday: Rest/XT
Thursday: 9km w/ 7km @ tempo pace
Friday: Rest/XT
Saturday: 5km EZ
Sunday: 16km LSD
Total kilometres: 35
Week 8
Monday: Rest/XT
Tuesday: 5km EZ
Wednesday: Rest/XT
Thursday: 9km w/ 7km @ tempo pace
Friday: Rest/XT
Saturday: 5km EZ
Sunday: 19km LSD
Total kilometres: 38
Week 9
Monday: Rest/XT
Tuesday: 5km EZ
Wednesday: Rest/XT
Thursday: 9km w/ 7km @ tempo pace
Friday: Rest/XT
Saturday: 5km EZ
Sunday: 15km LSD
Total kilometres: 34
Week 10
Monday: Rest/XT
Tuesday: 5km EZ
Wednesday: Rest/XT
Thursday: 8km w/ 3km @ tempo pace
Friday: Rest/XT
Saturday: 5km EZ
Sunday: RACE DAY! 21.1km
Total kilometres: 39.1
KEY
Rest/XT Ideally, do no exercise. Non-impact cross-training like stretching, yoga or swimming is fine.
EZ RUN Run at a conversational pace or cross-train. When on a bike or rowing or elliptical machine, maintain a sustained aerobic effort.
LSD Long, slow distance run that builds endurance. Run at a conversational pace. LSDs are rehearsals for race day – use them to determine your gear choices and fuelling strategies before and during the run.
TEMPO These runs teach your body how to hold a faster pace over time. Do them at a comfortably hard pace, where you can talk in phrases.
10K RACE This “lead-in” race is optional. If you choose to do it, use it as a race rehearsal for your half-marathon – practise what you’ll wear, eat, and drink, as well as your pacing strategy.
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