Of all the training plans and books I have referenced and researched I have found that Hal Higdon’s website has the best breakdown of plans for different levels of runners. I think his Novice 2 plan offers the best structure.
|1||Rest||3 m run||3 m run||3 m run||Rest||4 m run||cross|
|2||Rest||3 m run||3 m pace||3 m run||Rest||5 m run||cross|
|3||Rest||3 m run||4 m run||3 m run||Rest||6 m run||cross|
|4||Rest||3 m run||4 m pace||3 m run||Rest||7 m run||cross|
|5||Rest||3 m run||4 m run||3 m run||Rest||8 m run||cross|
|6||Rest||3 m run||4 m pace||3 m run||Rest||5-K Race||cross|
|7||Rest||3 m run||5 m run||3 m run||Rest||9 m run||cross|
|8||Rest||3 m run||5 m pace||3 m run||Rest||10 m run||cross|
|9||Rest||3 m run||5 m run||3 m run||Rest||10-K Race||cross|
|10||Rest||3 m run||5 m pace||3 m run||Rest||11 m run||cross|
|11||Rest||3 m run||5 m run||3 m run||Rest||12 m run||cross|
|12||Rest||3 m run||2 m pace||2 m run||Rest||Rest||Half Marathon|
Prior to training for a half marathon I think it is important to have a solid base of running a few times per week for at least three miles per run and feel comfortable after the run is complete.
As you train, you find out what works best for your body – and schedule – and can adapt your plan to suit your needs. Higdon’s Novice 1 plan only takes runners to a 10 mile run before race day and I have had the most success in training up to 11 or 12 miles before a race. I have only really used cross training when I have had a nasty blister, injury, or have been sick and know that I need to stay active in some way.
My first race I was in a pair of Nike Pegasus’, my second I was in a pair of Brooks and my third and soon to be fourth I have trained and run in the New Balance 890V3 Pink Ribbon. The New Balances are my FAVORITE. I have had the least problems with blisters and lost toe nails and they are so darn light weight! I’m going to need to get a new pair after next month’s race and had my mind made up I’d get the same but it looks like NB has updated to a V4 model now:
These are the ONLY socks I will run in. Balega Hidden Comfort 8025. I have minimal problems with blisters and they do not rub or slide at all.
When I was still in the Apple world I used LogYourRun and loved it. Now that I’ve recently stepped into Android land I’ve been using RunKeeper and haven’t gotten entirely acquainted with it yet. Whatever program I use, it is a must for me to set the audio guide to read my distance and time at every half mile increment. This is the easiest way for me to make sure I’m keeping pace.
I have tried Skullcandy’s earbuds and they were OK. I have used Apple’s headphones with some success. I recently have been trying to run in the Samsung headphones that came with my S5 and they are they worst headphones I have ever used. They don’t stay in your ears for even a half mile and once you start sweating don’t expect them to stay in your ears for more than a few steps. It’s important to me to have headphones with an inline remote so I can control volume while I’m running without uncuffing my sport band. I picked up Urban Beatz Enhance Sports Buds at TJ Maxx for $7.99 and I have not had any problems with them falling out! Sound is great. The only downside I’ve found so far is that you can pause and play with inline remote – no volume control.
I’ve found any run over 5 miles my muscles do best and I feel better the next day if I have some kind of protein within 30 minutes of my run. For my last race I used the EAS AdvantEdge protein shakes. This time around I have been using anything from chocolate milk to Muscle Milk to EAS but still like the EAS the best.