# Help me design a half-marathon training program (or convince me I'm nuts) **URL:** \ **Category:** In My Humble Opinion\ **Created:** [May 7, 2012, 1:45pm UTC](https://boards.straightdope.com/t/help-me-design-a-half-marathon-training-program-or-convince-me-im-nuts/621162 "2012-05-07T13:45:59Z")\ **Posts on this page:** 20\ **Page:** 3
**Author:** ![living\_in\_hell](https://avatars.discourse-cdn.com/v4/letter/l/3d9bf3/32.png) [@living\_in\_hell](https://boards.straightdope.com/u/living_in_hell)\ **Post date:** [May 10, 2012, 2:19am UTC](https://boards.straightdope.com/t/help-me-design-a-half-marathon-training-program-or-convince-me-im-nuts/621162/41 "2012-05-10T02:19:54Z")
I never liked running with anyone either. Until I found my perfect running buddy. Sometimes it would be talk therapy and sometimes we would run in silence. Either way, we would hold eachother accountable and push eachother and support eachother. Running (especially training) can become its own world as many people will be quick to tell you how much they hate running or how bad it is for you…sometimes it’s nice to have a friend there who gets it. Btw you don’t need chemical fuel: fig newtons and cocoa water are just as potent as Gatorade! ---
**Author:** ![Telemark](https://sea3.discourse-cdn.com/straightdope/user_avatar/boards.straightdope.com/telemark/32/372_2.png) [@Telemark](https://boards.straightdope.com/u/Telemark)\ **Post date:** [May 10, 2012, 2:28am UTC](https://boards.straightdope.com/t/help-me-design-a-half-marathon-training-program-or-convince-me-im-nuts/621162/42 "2012-05-10T02:28:34Z")
> [@freckafree](#): > > Regarding running buddies…I really dislike running with another person. I find running very meditative. I don’t like talking. I don’t like trying to match another person’s pace. Is it critical that I find someone to run with? It’s not critical, but varying your workout is generally a good idea. If you run with someone once a week it’ll mean that you are doing different things, varying your routine, and getting a different perspective on things. I’m generally a solo runner too, but running with someone else is a great change of pace (figuratively and literally). I have a Monday running group at work and we rarely miss it because of the camaraderie. ---
**Author:** ![Sicks\_Ate](https://avatars.discourse-cdn.com/v4/letter/s/258eb7/32.png) [@Sicks\_Ate](https://boards.straightdope.com/u/Sicks_Ate)\ **Post date:** [May 10, 2012, 12:48pm UTC](https://boards.straightdope.com/t/help-me-design-a-half-marathon-training-program-or-convince-me-im-nuts/621162/43 "2012-05-10T12:48:02Z")
> [@freckafree](#): > > Thanks, everyone, for all the great advice. Ima do this! > > Regarding running buddies…I really dislike running with another person. I find running very meditative. I don’t like talking. I don’t like trying to match another person’s pace. Is it critical that I find someone to run with? > > I’m due for a new pair of custom orthotics. Once I have those, I’ll see about gait analysis. I am a solo/meditative runner, as well. I have run with other people, or with group runs, but I still prefer running alone. I am fortunate to be pretty self-motivated (when it comes to running…let’s not talk about the rest of life! :D) so I don’t have a problem getting out, or pushing myself once I’m there. In fact, when I’m alone I’m _more_ likely to push myself into a leg-quivering, panting mess (when I need it) than if I have someone with me as a witness! If I can slightly hijack, please? As I said before, I just did my firts half. My next race is a 5k in the middle of June. That is followed by a 10- or 20-mile (probably the 10) trail race in the middle of July, and a 5k at the end. My time is going to be pretty precious in the next month…if I keep my runs in the 4-6 mile or 30-60 minute range, will I lose some of my distance endurance? I would like to just focus on my 5k speed for a while, but still be able to do the 10-miler without having to work back up to it. I’d love to be training for the 20, but I just don’t think I have the time to commit to work up to that mileage. ---
**Author:** ![freckafree](https://sea3.discourse-cdn.com/straightdope/user_avatar/boards.straightdope.com/freckafree/32/3050_2.png) [@freckafree](https://boards.straightdope.com/u/freckafree)\ **Post date:** [May 10, 2012, 1:12pm UTC](https://boards.straightdope.com/t/help-me-design-a-half-marathon-training-program-or-convince-me-im-nuts/621162/44 "2012-05-10T13:12:59Z")
I did my first hill workout this morning! One thing I have realized is that I’ve never trained for anything before. The 5K I ran in Nov. 2010 was the culmination of a C25K program that I did to get back into running. I had run that distance many, many times in my previous running life, which was years ago, so it didn’t really feel like training. The hill workout: There is a road with a significant dip not far from me, with one of the hills being steeper than the other. I ran “the dip” three times. Total workout was a little over two miles, start to finish. ---
**Author:** ![running\_coach](https://sea3.discourse-cdn.com/straightdope/user_avatar/boards.straightdope.com/running_coach/32/15836_2.png) [@running\_coach](https://boards.straightdope.com/u/running_coach)\ **Post date:** [May 10, 2012, 1:20pm UTC](https://boards.straightdope.com/t/help-me-design-a-half-marathon-training-program-or-convince-me-im-nuts/621162/45 "2012-05-10T13:20:00Z")
> [@Sicks\_Ate](#): > > If I can slightly hijack, please? As I said before, I just did my firts half. My next race is a 5k in the middle of June. That is followed by a 10- or 20-mile (probably the 10) trail race in the middle of July, and a 5k at the end. > > My time is going to be pretty precious in the next month…if I keep my runs in the 4-6 mile or 30-60 minute range, will I lose some of my distance endurance? I would like to just focus on my 5k speed for a while, but still be able to do the 10-miler without having to work back up to it. I’d love to be training for the 20, but I just don’t think I have the time to commit to work up to that mileage. You shouldn’t lose much if any in that short a time period. Much more than two months I’d say a maintenance 10 miler monthly should be enough. ---
**Author:** ![freckafree](https://sea3.discourse-cdn.com/straightdope/user_avatar/boards.straightdope.com/freckafree/32/3050_2.png) [@freckafree](https://boards.straightdope.com/u/freckafree)\ **Post date:** [August 12, 2012, 12:25pm UTC](https://boards.straightdope.com/t/help-me-design-a-half-marathon-training-program-or-convince-me-im-nuts/621162/46 "2012-08-12T12:25:37Z")
Update and question: So, I’m doin’ it. I’m using Jeff Galloway’s program, which is a run/walk program (and I understand a lot of serious runners diss it, but, hey, I’m old and what I’m really interested in is finishing without injury.) Anyhoo, yesterday was a long run of 9.5 miles. And afterwards, I thought, “There is no fucking way I could run another four miles.” I have a very good aerobic base built up. That’s not a problem. It’s the pounding on my feet and knees. I’m sure the greatest part of it is that I run so damned slow (16.2 minutes miles yesterday). It took me 2:39 to complete the run. Most people could do the whole damned 13.2 miles in that time. I’ve got not quite two months to the event, which is Oct. 7. Is there anything I can do between now and then that will help me improve my time significantly? Is there anything I can do to increase my tolerance for the mechanical stress? ---
**Author:** ![running\_coach](https://sea3.discourse-cdn.com/straightdope/user_avatar/boards.straightdope.com/running_coach/32/15836_2.png) [@running\_coach](https://boards.straightdope.com/u/running_coach)\ **Post date:** [August 12, 2012, 1:28pm UTC](https://boards.straightdope.com/t/help-me-design-a-half-marathon-training-program-or-convince-me-im-nuts/621162/47 "2012-08-12T13:28:09Z")
Building up to a distance is always hardest the first time around. Next long run should be a bit easier. What’s your run/walk pattern? There should be a taper period before your race. That gives your body a chance to recover from the heavy training. That and running in a crowd will carry you the extra miles. Will there be pace groups you can run with? ---
**Author:** ![freckafree](https://sea3.discourse-cdn.com/straightdope/user_avatar/boards.straightdope.com/freckafree/32/3050_2.png) [@freckafree](https://boards.straightdope.com/u/freckafree)\ **Post date:** [August 12, 2012, 1:41pm UTC](https://boards.straightdope.com/t/help-me-design-a-half-marathon-training-program-or-convince-me-im-nuts/621162/48 "2012-08-12T13:41:21Z")
> [@runner pat](#): > > Building up to a distance is always hardest the first time around. Next long run should be a bit easier. What’s your run/walk pattern? > > There should be a taper period before your race. That gives your body a chance to recover from the heavy training. That and running in a crowd will carry you the extra miles. Will there be pace groups you can run with? Three minutes running, one minute walking. I feel like I could go with a longer running period, since before I started training, my daily run was about an hour. And toward the end of yesterday’s run, I just wanted to keep running (both to get it over with and because it just was unpleasant switching back and forth). I think it does taper before the race. I’ll have to check my schedule. I don’t think there are pace groups, but I’ll check the race web site. ---
**Author:** ![running\_coach](https://sea3.discourse-cdn.com/straightdope/user_avatar/boards.straightdope.com/running_coach/32/15836_2.png) [@running\_coach](https://boards.straightdope.com/u/running_coach)\ **Post date:** [August 12, 2012, 2:10pm UTC](https://boards.straightdope.com/t/help-me-design-a-half-marathon-training-program-or-convince-me-im-nuts/621162/49 "2012-08-12T14:10:47Z")
Are your walk breaks strolling or brisk? Often walking too slow can make for a shock when you resume running. ---
**Author:** ![freckafree](https://sea3.discourse-cdn.com/straightdope/user_avatar/boards.straightdope.com/freckafree/32/3050_2.png) [@freckafree](https://boards.straightdope.com/u/freckafree)\ **Post date:** [August 12, 2012, 2:13pm UTC](https://boards.straightdope.com/t/help-me-design-a-half-marathon-training-program-or-convince-me-im-nuts/621162/50 "2012-08-12T14:13:45Z")
> [@runner pat](#): > > Are your walk breaks strolling or brisk? Often walking too slow can make for a shock when you resume running. They start out pretty brisk! I wouldn’t call them “strolling” toward the end, but definitely slower…as is my running pace. ---
**Author:** ![DSeid](https://sea3.discourse-cdn.com/straightdope/user_avatar/boards.straightdope.com/dseid/32/20194_2.png) [@DSeid](https://boards.straightdope.com/u/DSeid)\ **Post date:** [August 12, 2012, 2:25pm UTC](https://boards.straightdope.com/t/help-me-design-a-half-marathon-training-program-or-convince-me-im-nuts/621162/51 "2012-08-12T14:25:25Z")
On top of **runner pat** ’s comments, Oct 7 is also still a good long way away. You’ll make it. I have heard it suggested that shorter strides, landing a bit more mid-foot than on the heel, and making sure you are keeping a good upright posture, can all help decrease the pounding effects. **rb** do you think those are items worth attending to at this point? ---
**Author:** ![running\_coach](https://sea3.discourse-cdn.com/straightdope/user_avatar/boards.straightdope.com/running_coach/32/15836_2.png) [@running\_coach](https://boards.straightdope.com/u/running_coach)\ **Post date:** [August 12, 2012, 2:44pm UTC](https://boards.straightdope.com/t/help-me-design-a-half-marathon-training-program-or-convince-me-im-nuts/621162/52 "2012-08-12T14:44:46Z")
> [@DSeid](#): > > On top of **runner pat** ’s comments, Oct 7 is also still a good long way away. > > You’ll make it. > > I have heard it suggested that shorter strides, landing a bit more mid-foot than on the heel, and making sure you are keeping a good upright posture, can all help decrease the pounding effects. **rb** do you think those are items worth attending to at this point? Way too close to make the change. Running midfoot places a huge load on the calves. I’m also dubious about forcing a midfoot plant at the pace **freckafree** is running. I don’t think ,at that pace, that overstriding is likely a problem. **freckafree** , could you look at your shoes and describe the wear pattern on the soles? ---
**Author:** ![antonio107](https://avatars.discourse-cdn.com/v4/letter/a/7ea924/32.png) [@antonio107](https://boards.straightdope.com/u/antonio107)\ **Post date:** [August 12, 2012, 5:28pm UTC](https://boards.straightdope.com/t/help-me-design-a-half-marathon-training-program-or-convince-me-im-nuts/621162/53 "2012-08-12T17:28:19Z")
Is it helpful or unhelpful to ask if you’ve done a stress test? I’m not a doctor and admittedly a touch of a hypochondriac, but I would do that before a marathon, or half-marathon. My girlfriend works at the hospital’s heart clinic here in town, and marathon week is always quadruple busy with “Code STEMI,” as they call it. Some as young at late 20s, early 30s, which scares the crap out of me. Maybe I’m being paranoid, I don’t know. Ounce of prevention, pound of cure, all that jazz. ---
**Author:** ![freckafree](https://sea3.discourse-cdn.com/straightdope/user_avatar/boards.straightdope.com/freckafree/32/3050_2.png) [@freckafree](https://boards.straightdope.com/u/freckafree)\ **Post date:** [August 13, 2012, 1:04pm UTC](https://boards.straightdope.com/t/help-me-design-a-half-marathon-training-program-or-convince-me-im-nuts/621162/54 "2012-08-13T13:04:34Z")
Thanks all for the comments so far. Re: shoe wear. My shoes are fairly new (as are my orthotics – this is a replacement pair; I’ve been wearing them for running for about four years). Where the shoes are showing wear is pretty much where the ball of the foot touches the ground and on the outside edge of the heel, which I find weird because I pronate, but I guess the orthotics are correcting that. Oh, and I know I have osteoarthritis in my left foot, which is the source of some of the foot pain. Jeff Galloway is a big one for short stride with quick turnover, so I don’t think I’m overstriding either. I also think my posture is pretty good. I’m very conscious of it – especially of not “sinking” into my hips, because my hip bothers me if I let my posture sag. **antonio107** , I haven’t had a stress test, but, like I said, I think I’ve got a solid aerobic base. I’ve been running for years, and my cross training is two days a week of bike commuting, which is a half-hour each way with hills that are a good aerobic challenge. ---
**Author:** ![running\_coach](https://sea3.discourse-cdn.com/straightdope/user_avatar/boards.straightdope.com/running_coach/32/15836_2.png) [@running\_coach](https://boards.straightdope.com/u/running_coach)\ **Post date:** [August 13, 2012, 1:23pm UTC](https://boards.straightdope.com/t/help-me-design-a-half-marathon-training-program-or-convince-me-im-nuts/621162/55 "2012-08-13T13:23:05Z")
Sole wears sounds good, no sign you’re overstriding. The emphasis on short , quick strides will ensure you have a appropriate footplant for your pace. Even if you pronate, you’ll still show wear to the outside of the heel as that’s where you land. Pronation happens after impact as the foot rolls inward. Excessive pronation would show as heel wear to the inside. ---
**Author:** ![snowthx](https://sea3.discourse-cdn.com/straightdope/user_avatar/boards.straightdope.com/snowthx/32/10660_2.png) [@snowthx](https://boards.straightdope.com/u/snowthx)\ **Post date:** [August 13, 2012, 7:54pm UTC](https://boards.straightdope.com/t/help-me-design-a-half-marathon-training-program-or-convince-me-im-nuts/621162/56 "2012-08-13T19:54:46Z")
> [@freckafree](#): > > Is there anything I can do between now and then that will help me improve my time significantly? Is there anything I can do to increase my tolerance for the mechanical stress? I would not focus much on your time. For the mechanical stress, as I stated upthread, you should alternate your really long runs with long runs that are not so long. For example - you just did 9.5, so next weekend you should do like a 6 or 7 miler - something that is within your physical (and mental) range as not a problem. The following weekend maybe you can stretch to 10 miles, and the weekend after that back down to 6 or 7 miles. You want to build up your “tolerance” as you say, _very_ slowly. You should also be doing some short training runs during the week - 3 to 5 miles, varying terrain and conditions. Some of these runs you should leave your watch at home and just focus on your form. I have not seen it mentioned but is related to the footstrike comments - you should lean forward a little so it feels a bit like you are running downhill - this brings you forward in your stride and is a bit better for your knees and hips (altho can be harder on your calves - so be careful). If the event is well organized, they will post the distances between the aid stations. If you plan to use Galloway during your event, you can see about staging your walking sections around the aid stations, that way you are walking where you can gel and drink, and not in no-man’s land. 9.5? That’s big!! You **ARE** going to do this!! ---
**Author:** ![freckafree](https://sea3.discourse-cdn.com/straightdope/user_avatar/boards.straightdope.com/freckafree/32/3050_2.png) [@freckafree](https://boards.straightdope.com/u/freckafree)\ **Post date:** [August 14, 2012, 1:09am UTC](https://boards.straightdope.com/t/help-me-design-a-half-marathon-training-program-or-convince-me-im-nuts/621162/57 "2012-08-14T01:09:04Z")
Thanks, **snowthx**. One thing I don’t like about the Galloway program is the weeks between the long runs don’t seem to me to have enough mileage. I like your suggestion. ---
**Author:** ![Sticks\_and\_Scones](https://sea3.discourse-cdn.com/straightdope/user_avatar/boards.straightdope.com/sticks_and_scones/32/16951_2.png) [@Sticks\_and\_Scones](https://boards.straightdope.com/u/Sticks_and_Scones)\ **Post date:** [August 14, 2012, 2:02am UTC](https://boards.straightdope.com/t/help-me-design-a-half-marathon-training-program-or-convince-me-im-nuts/621162/58 "2012-08-14T02:02:11Z")
Are you doing the Akron Marathon event or something different now? I’m wondering since you said at first it was Sept 29 and now Oct 7. Yes, nosy Akronites want to know. 😃 ---
**Author:** ![freckafree](https://sea3.discourse-cdn.com/straightdope/user_avatar/boards.straightdope.com/freckafree/32/3050_2.png) [@freckafree](https://boards.straightdope.com/u/freckafree)\ **Post date:** [August 14, 2012, 10:27am UTC](https://boards.straightdope.com/t/help-me-design-a-half-marathon-training-program-or-convince-me-im-nuts/621162/59 "2012-08-14T10:27:51Z")
**Sticks and Scones** , you are too sharp! Yeah, I decided to do the Towpath Half Marathon instead. The Akron Marathon is a much bigger race and they close the course at a certain point (to which I am perilously close at my current pace). The Towpath seems a lot less intimidating for a newbie, not to mention the fact that the course is entirely flat and on a crushed limestone surface. ---
**Author:** ![emacknight](https://avatars.discourse-cdn.com/v4/letter/e/3ec8ea/32.png) [@emacknight](https://boards.straightdope.com/u/emacknight)\ **Post date:** [August 14, 2012, 9:37pm UTC](https://boards.straightdope.com/t/help-me-design-a-half-marathon-training-program-or-convince-me-im-nuts/621162/60 "2012-08-14T21:37:36Z")
> [@snowthx](#): > > 9.5? That’s big!! You **ARE** going to do this!! This. 9.5 miles at 16min/miles is a 2.5 hour run. My Ironman training had very few runs that long. At this point, I’d suggest switching your goals from distance to time. Make your long runs 2 hours and nothing more. That’s plenty of endurance work without the risk of injury. Make short runs 1 hour with 15min warm up and 15min easy cool down/drills. > [@freckafree](#): > > Three minutes running, one minute walking. One minute walking is way too much, you’r legs will cool down and stiffen up. But also remember that the run is supposed to be quick so that you _average_ a faster overall pace. This weekend, try running for 1min at a 10min/mile pace then walking for 15-30sec over and over. If you can run longer do it. You should be at running at 14min/mile or faster, otherwise walking at 16min/mile or slower. Stay out of that awkward shuffle that people fall in to between 14 and 17min/mile. Your brain has a switch that as you walk faster is tells you to run, and if you run slower it tells you to walk. Listen to that. > [@freckafree](#): > > Is there anything I can do between now and then that will help me improve my time significantly? Is there anything I can do to increase my tolerance for the mechanical stress? Run more. 10-15min every single day of light easy running on a flat terrain. It’s called junk miles and will make you feel better during your long runs. Your body craves the consistency. Some people can train hard three days a week, you can’t. So at this point, if your goal is the half marathon you’ve reached the endurance point (2.5 hour runs), I’m 100% confident you could finish a half next weekend. Focus now on bringing your pace up. It’s a lot easier to run for 2 hours (quicker) than it is to run for 3 hours slowly. [Previous page](https://boards.straightdope.com/t/help-me-design-a-half-marathon-training-program-or-convince-me-im-nuts/621162.md?page=2) [Next page](https://boards.straightdope.com/t/help-me-design-a-half-marathon-training-program-or-convince-me-im-nuts/621162.md?page=4)