Running a first half marathon is a great way of getting fit, losing weight and maybe even earning some money for a good cause. But how much training is required?
The answer depends on two things - how fit you are at the beginning of your training, and how fast you want to compete the 13.1 mile course. Both need to be considered together. Starting from a low level of fitness but trying to run the course in less than 90 minutes is going to take a LOT of training.
It's generally reckoned that to achieve that sort of time, you will need to be running in the region of 50 miles per week. And starting from a low fitness base it will take quite a long time to get up to that level. A useful rule of thumb is the 10% rule - increase your total running distance by no more than 10% from one week to the next if you want to minimise your risk of getting injured. Most injuries are caused by increasing the intensity or distance run each week too quickly. The 10% rule helps prevent runners from getting carried away. So if you can run 10 miles per week now (spread over 3 or more runs, obviously) the most you should try next week is 11 miles. Keep to this simple rule and you should be able to avoid over-training, and keep uninjured for your first half marathon.
So, if you haven't run for years, you are looking at 6 or more months hard training before you are able to do the kind of weekly distance that will be required to run 13.1 miles in under 90 minutes. On the plus side, that would probably be fast enough to get you in the to 2% of finishers - and that includes the elite runners! Most of us would rather set a less demanding target - maybe just completing the distance, or aiming for less than 2 hours, which would still get you in the top third of finishers for the Great North Run in the UK.
Either way you should be looking to build up to running at least 3 times a week, spread out over the whole week, steadily increasing the weekly distance as you go. It's very tempting to try and get all of your training done in one or two sessions a week. However, that is not only a good way of getting injured, but it's also bad for your body. You don't tend to build up the muscles you need so much and you don't lose so much weight. Consistent, regular exercise is the key to good results. Missing a day is OK. Missing 5 days in a row is going to make it so much harder to achieve you goals.
Find out more about training for a half marathon at www.erunningweightloss.com/halfmarathontraining
Rob Knowles used to be a sedentary, overweight office dweller. He still wastes his days trying to earn an honest living in an office, but he did take up running, he lost some weight and now he just won't stop going on about it!
© 2012 Rob Knowles
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