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.
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.