Hey guys. Just signed up for my first half marathon a few days ago and thought there might be some like-minded people on here who've gone from not being able to run for 2 minutes to running long distances.

My original goal was to lose the weight and run the marathon in Jacksonville in Feb. 2012, but I've been talked into a 1/2 marathon next May 30th ... so that gives me 7 months to build up. I figured why not set a goal and push for it.

So right now I'm running five days.

2 days - 3 mile pace run (12 min/mile pace)
2 days - 2 mile intervals (slightly above pace w/ walking)
1 day - fast mile (10:32 best)

Then I do some cross training on the bike and some weights.

My coworker gave me his marathon plan, but since I can't run 3 miles straight yet (almost, only walked about 4 minutes today), my plan is to run indoors on the treadmill until March when it gets warmer, and then to start a 12 or 14 week half marathon plan outdoors.

Hoping with my current running plan I can increase pace and get to about a 4 mile run @ 10 min pace by the spring before my real training push.

Any advice? Seem like a sound plan. I weigh about 290 and should be around 240 by the marathon.

Hey, JPeters!

Sounds like a doable goal, and it looks like you have a good plan in place.

I'm no expert, but some people with more experience will no doubt chime in soon.

My thoughts in the meantime are:
Most training plans I've seen hold interval training to once a week. Particularly if you are combining training with weightloss, you'll want to take the fact you're at a calorie deficit into account when thinking about how your body will recover from being stressed.

For the same reason, you might want to play with running 4 days a week instead of 5--but on that, the best thing is to just see how your body feels and recovers. I know when I start out running sometimes 5 days a week starts to feel like it's breaking me down, without enough time built in to grow stronger.

At some point, you might want to add a "distance day", when you push yourself a little in terms of how long/far you go--even if you do it by alternating running/walking at first.

Your goals seem very do-able. Good luck!

Yeah, I was thinking of extending one of my pace runs eventually once I get a good foundation down and doing a longer run on Sunday. I'm not too worried about my intervals though since they're not exactly high-intensity. Just at a faster pace to mix up my workout some.

I'll see how the 5 days a week goes for the first month. Might be a good idea to do 4 and increase the cycling.

Thanks for the input!

It's really great that you want to run 1/2 marathon
I am now training for a marathon.
I run 5 days a week.
Today I have run 21k - 13 miles.
On Saturdays I do longer runs - ~ 18 miles.

So my advise is:
run 4 days about 2-3 miles (as it is written in your program) and do one day longer run - ~4-5 miles.
You don't need to run that one fast mile. Now it's time to increase your endurance.
Remember, half marathon is 13miles, so if your longest run is 3 miles, it can be pretty hard to make half marathon.
There's one rule for races: you have to run 3 times more miles per week than you want to run in a race. So, if you want to make 13 miles in a race, you should run 39 miles per week.
Well, rules are not for everyone. But if you can make 39miles per week, half marathon won't be a big deal for you.
As I used to say, running is all about joy I don't want you to die during the race So keep running
You have really really nice goals. I hope you will make it.

And one more thing.
Why do you think it's good to do trainings with weights?
Well, I don't think it's good. Runners should feel very easy during races. Those trainings with weights won't help you, it just will make you feel worse, your legs will be very heavy.
Yes, you can try it. And if you really feel better after such trainings - good for you But I don't know any runner who do such things
Of course, there was one runner who used to run with very heavy shoes His name was Emil Zatopek And he won marathon in olympics As I said, rules are not for everyone

Well I'm also in the process of losing over about 140 pounds (40 down so far), and I want to preserve as much muscle mass as I can in the process. Not trying to bulk up, just a bit here and there to preserve.

And I'm going to ditch the mile anyway. I liked doing it as an easy way to see my endurance improve, but I think running fast taxes my shins too much being so heavy. Just got back from the gym and I can feel the beginnings of a problem from pushing a little too hard on the intervals today. Probably add another easy 3 mile day or more cross trainng and take it easier on the interval days, just focusing on building up my endurance and losing weight the next 3 months.

Is this your first marathon? Got a goal time?

Yes, this will be my first marathon
I want to make it in 2h45min

That's a pretty fast time! That's about my goal for the HALF-MARATHON.

Hope you make it. Are you trying to qualify to run in Boston? I think it's 3:10 for males 18-34. I've heard that's a pretty amazing experience to run it. Keep us updated on how it goes once you finish.

Hi Marathon Man,

Congratulations on signing up for your first ever Half Marathon! That's an awesome challenge and you'll be so pleased with yourself when you finish.

I'm also training for my fifth Half Marathon next March. I completed two marathons in 2007 and a couple Half Marathons the same year. I haven't done anything since starting a family.

Anyway, you can do it. Your training schedule looks good. Definitely listen to your body. If things hurt back off a bit and practice RICE (rest, ice, compression and elevation) so that you can recover sooner. Any injury during your training could be a big set back so take your time.

You want to at least complete a mile in 12 minutes so you can finish the Half. In seven months you'll like be running faster than that if you continue building your endurance. I do think you should do resistance training or some light lifting to strengthen your muscles, joints and tendons. You're demanding a lot of your body and stronger muscles will help you prevent injuries. Naturally don't go overboard with the weight lifting but incorporate it two to three times a week. You're not looking for bulk, just toning and tightening really.

Remember to drink lots of water upwards of 8 (8 oz) glasses a day to stay hydrated. At some point you may want to try out power gels during one of your long runs like when you're doing your ten mile run. It's an energy booster that some people like to take while doing these events since you'll be depleting your energy reserves. Always try this kind of stuff out before the event so you can see if there are any adverse reactions like stomach upset or diarrhea.

Good luck! It'll be quite an accomplishment.

Thanks for all the advice.

I'm working on making sure I get enough water this week. And I've already got a friend who's ready to get some power gels to try once I build up my long runs

Keep your strength training in place, making sure you are focusing on developing core strength, as well as full-body muscular endurance and stabilization.

Many injuries associated with running are from one or more of the following:

1. Overtraining
2. Poor running mechanics
3. Poor core strength and lower body stabilization

You are on the right track. Right now you should be focusing on building your endurance and losing weight. Cycling is something that I would recommend you use to supplement your current program. It provides a low impact way to burn calories and help grow your aerobic capacity which you'll be able to draw on down the road. I would recommend you start by spinning fast, rather than upping the resistance and "mashing" the pedals (this can cause knee pain).

How much running/jogging have you done the past 6 months? If you're starting from scratch, it will be even more important to make sure you build a good "base" before you begin implementing intervals or other high intensity efforts. There is a time in your training program that these should be used, but that won't be for 3 months or so from now (assuming you have done little or no running the past 6 months).

A very important aspect to any training program is going to be rest/recovery. Make sure you are getting adequate rest at night, and also make sure you aren't killing yourself each time you run.

As mentioned, nutrition is going to be a very important aspect. You want to make sure you avoid what the endurance community calls a "bonk." You shouldn't need to use any gels for exercise sessions shorter than an hour. Once you start doing longer runs in the next few months, it will be time to start working on your nutrition during runs.

There's a lot to it, but it looks like you're on the right track. Hope this helps.

I keep thinking I have lots of time to get all this training in before my March half marathon, but I know that I don't. Before you know it you're event is just around the corner.

For me, I haven't done any long runs just yet. At least nothing over 7 miles. I need to do 10 and I know that I can it's just I'm trying to do this while my daughter is in her stroller, pushing her along. If she cooperates I can go further, if not I keep my runs short.

Just one thing about the power gels for me: I tried them both out before my events and didn't use more than two in either the half or full marathon. I worried that they would sit in my stomach like molasses and make me sick. I didn't have any problems with them though, but I didn't take more than two. Some folks take more and they're fine. You'll have to do what works for you, but I agree that you shouldn't try them until after you're running an hour.

Once you've done one event you'll be hooked on doing more. They are a lot of work, but they're also an incredible achievement.

Good luck!

Thanks for all the advice! I've incorporated cycling into my routine (in fact, that's all I'm doing this week). I was running too much, too fast and got a bit sore. So I'm cutting back on the miles (I went crazy and did 8 miles straight at the start of my program!) and making sure I build a good base with rest days and a few days of cycling. Then I will SLOWLY increase my mileage.

I had a problem with shin splints, which is why I took a week off, but I think the new stretches and routine I'm doing will fix that.

Nice job getting your daughter in on your runs! Future distance runner?

You still do have a bit of time, so I wouldn't stress out too much yet, but it sure does go fast. I'm hoping to get hooked. Got plans for 2 marathons (October and February 2011) if the half goes well.