Posts Tagged ‘half marathon’

How to run a half marathon

Sunday, May 10th, 2009

Last year I entered and completed the Auckland Half Marathon. When I started training I could barely run non-stop for 10 minutes but by the time the day of the event rolled around I was able to run the entire 21km without stopping or being hospitalised.

This year I’m doing it again and trying for a better time but thought I’d publish the training regime that I found so useful on the off chance that someone else reading this might benefit.

The essence of the regime is to build up the strength of your muscles in small increments with plenty of rest in between challenging runs to give your body time to heal properly. Most of the runs are only minimally more challenging than the previous ones but the general idea is that you should be able to comfortably chat throughout most of them. It’s a good idea to have an event to work towards and to start the regime 14 weeks out from that event.

Tue Thu Sun
01 10 10 15
02 10 10 20
03 15* 10 20
04 10 10 30
05 20* 20* 40
06 30* 20* 50
07 20 30 60
08 30* 40* 80
09 40* 50* 90
10 30 30 60
11 30 30 100
12 40* 60* 120
13 30* 40* 90
14 20 20 Half marathon!!

All figures are in minutes. Run as slowly as you like but try not to stop. Days marked with (*) indicate hilly runs for building up extra strength (optional). Don’t run if you are sore and think you might do yourself damage. Get some good running shoes and perhaps lightweight shorts and a shirt. Don’t worry about missing some runs but try to keep up with the Sunday ones.

Good luck! It’s totally do-able and you’ll feel pretty amazing after having completed it.

The Auckland Half Marathon

Monday, November 3rd, 2008

Yesterday, after eight weeks of training, I ran in the Auckland Half Marathon. When I started I wasn’t able to run for more than 20 minutes without having to stop. Within just six weeks I had already managed to complete a full training run of the 21km required for the half marathon non-stop and without having to be taken away in an ambulance.

I have to say it’s quite liberating getting over that initial hurdle of becoming fit enough to run continuously (within limits!) and was surprised at how little time it took.

The secret to my couch potato success was to invest in good running gear and to follow a training regime (note: this book is by the same author and mine seemed to cater for a more diverse number of styles) specifically designed for someone of my fitness to get up to speed.

The regime essentially consists of running three days a week with fairly easy runs on Tuesday and Thursday followed by a more challenging one on Sunday. It starts you off easy and gradually builds you up in waves in order to give your muscles time to repair in between runs.

So, if you are a bit of a couch potato like me, I fully recommend signing up for an event like this as it gives you the motivation to get off your arse on a regular basis. And get yourself a good training regime as well as some good running gear! It is well worth it.

[edit: also, if you are a chap, I recommend tape on your nipples for runs over one hour.]