27 Oct 2013 For those about to run (a half marathon)
by Karl Lenser
I have been approached by several individuals over the past few weeks about getting some advice on training for their first half marathon (13.1 miles). All of these runners selected the Little Rock Half as their target race.
Because the LRH is at the beginning of March, this will allow five months to train. Fortunately, all of these individuals have already been running for several months and are able to run up to three miles. “Three down, 10 to go” is the mindset that you need. If you can do three miles as of Oct. 1, you have 20 more weeks to add 10 miles to your longest training run.
The first step is to get a calendar and mark out a running mileage plan. One of the keys to surviving a half marathon is performing a long run once a week. What usually works is gradually adding mileage on a weekend run so that you can be up to 12 or 13 miles two weeks prior to race day.
For the Little Rock Half, I would set a goal of being able to do a six-mile run by the end of October, an eight-miler by Thanksgiving and a 10-mile run by the end of December. By the end of January, you should be at 12 miles and then celebrate Valentine’s Day with a 12.5- to 13-mile run! If you can do this and stay injury-free, you will be ready for Little Rock!
Add one mile to your long run every two weeks. That equates to adding a half-mile every weekend or, in track terms, an 800-meter addition (two laps around a track) every weekend.
That takes care of the weekend long runs, but what about weekday running? What I have found is that running just two weekdays with four to seven miles as a goal is ample to survive a half marathon. Cross training on other days is helpful to maintain your cardiovascular system.
Another bit of advice would be to take a rest day the day before and after your long run. The long runs are challenging as you build up your mileage and can be miserable if your legs are fatigued. Rest days are part of training! My long runs are on Saturdays, so I rest on Friday and the only thing I do on Sunday is a casual bike ride or perhaps a few games of pickleball. Enjoy the rest and get ready for Monday’s workout!
Don’t forget to fuel your tank with carbohydrates on the day before your long run as this makes a big difference on performance. Fruits, whole wheat bread, pasta, brown rice and cereal are some good options that will fill your glycogen storage tanks and make your run less taxing. “Running on Empty” (by Jackson Browne, circa 1977) should not be your theme song on the morning of your long run! Packing two or three carbohydrate gel packets (about 110 calories each) are also vital in helping you complete the longer runs (eight-plus miles).
One last item for the LRH runners is to consider the course that you are going to battle. The LRH is a hilly course that is challenging. If you do not train on hills (especially on the long runs), be prepared to possibly emit some words or phrases that you would not hear in a G or PG movie. Seek the hills if they are accessible and get to enjoy them because they will be your best friend on race day.
Make sure your shoes are not worn out and find a running partner that is also running the LRH. Enjoy the cool temperatures over the next four months and good luck!
A Conway resident, Karl Lenser is the director of wellness programs at Hendrix College. He has bachelor’s and master’s degrees from the University of Wisconsin-LaCrosse. An accomplished runner, he can be reached at [email protected].
