Doing 5K this year, how hard to train for the half marathon next year?

[CindyMomto2]

So I was a competitive swimmer growing up, but always a sprinter. I was never one for running. Love to rollerblade or bike, just not run.

So this will be my first race doing the 5K. I think since I haven't been doing very well at training it will be a combination run/walk.

How hard is it to build up to running longer distances? I've had problems with shin splints in the past, and that is mainly the reason I don't like to run. I'd love to have a goal of doing one of the longer runs though.

And if I had a year to train after I do this 5K, that should be good enough! I will definitely have to get down running the whole 5K before I can attempt the half marathon. Living in FL there are tons of 5Ks throughout the year so I don't think that would be a problem!

 

[cguill]

Hi Cindy - I suggest going to www.halhigdon.com he has many training programs some for free, some for a small fee. They are not a year in length, perhaps six month at the most. You can also check with your local running stores if you have any in your area. Try www.fleetfeetsports.com as well, good luck & have fun ...

 

[ultramickeymouse]

You have plenty of time. Take it slow and easy as you have shin problems. Listen to your body. I am in week 5 of PT on my shins. Only 5 more weeks before Goofy so they can be a big issue. I would work to do a 10K in the Summer and get a good base than move to a 1/2 marathon program. You won't start that training plan until Sept at the earliest.

Good luck!

 

[Tiger Lily 03]

Good for you! Starting to get this going a year ahead will give you a great amount of time to do this very successfully.

First off, you do not have to run the entire event. In fact, I would venture to say that most do not. There is a combination of run/walk going on along the way.

In addition to the good suggestions you will be receiving here, if you look at the top of this thread there are suggestions of several programs you can follow. I use the Marathoning for Mortals by John Bingham. You can review many of the running programs offered at the library or, as already stated there are several free versions that can be found online.

You will find many similarities and the actually training for the half will not start until the end of summer. Meantime, continue what you are doing building on SLOWLY and don't forget to cross train--swim, weights, most anything that will offer you the opportunity to strengthen and stretch all of your muscles.

One more important part to this mix...join into our weekly walker/runner club thread to get to know your fellow WISH Team members. It will make the event so much more fun for sure!

 

[princessrunner]

Of course you can do it. You can do anything you put your mind to!! I ran my first 5K 2 years ago after a LONG hiatus from running and ran 2 more last year. This year, I have set the ambitious goal of the Minnie 15K in May and the Goofy Challenge for 2009!! I plan to run the Minnie and run the Donald half but I fully intend to walk/run the full. Keep posting your progress here and come here for support. This is the best place for anyone at any level of training.

 

[TnTsParty]

You have plenty of time. I started running again on June 13th of this year 3after starting the year before and only sticking with it 3 months before I got lazy and quit. This year I have done 3 5k's and the TOT 13k. I did NOT run the whole way - I admit I have to run/walk but let me tell you the greatest feeling in the world is to actually finish no matter how fast you are. I am signed up for the Minnie 15k and will likely do the 5k the day before with my niece and that will definately not be for time (even though she may surprise me - she is very excited to be going back to Disney and actually running at Epcot)

I am planning on signing up for the full marathon in 2009 (I am not Goofy enough (yet) to sign up for the Goofy - LOL) and I will have to say that without this group I would have never even thought I could do the 8 miles I did in Oct. So definately join us on this group. You will realize we aren't all elite athletes but we at least get out there and try our best.

What part of Florida are you at? I am in Palm Beach County

 

[cewait]

Cindy,

I'll let you in on a little secret, if you can make the 5 k and you still feel like you want to make the half, its not that hard. Shhhh! don't tell anyone.

First....

You will not be the only one in the 5k who will walk or run walk and I seriously doubt that if you will be any where near the end of the train if you have trained any at all.

I am going to say that if you watch the races the following two days you will see that a majority of folks run/walk or walk the events. Yes even those of us who can do a low four hour event walk on occation. You will find a former olympian Jeff Galloway at the full this year. Jeff walks at least once a mile. He has a great book on long distance training.

You will have 12 months to train for the half. That's 12 months to add nine miles. That is adding 3/4 mile a month to your long run. Very doable.

The best way to do this is to keep up with your running in the first half of the year. Read or borrow 2-3 books from Galloway, Higdon and Bingham (the Penguin). All three have plans for getting to the half. Pick the one that suits you.

Let's address shin splints. Shoes, stride and going out too far too fast are the three most likely causes. If your shoes are old they will not offer forefoot cushioning. Track the miles on your shoe and think about retirement parties for them between 300 and 500 miles. Never use running shoes as every day shoes until they hit retirement. I mark mine with the month/year take them out of the box and log miles in my software by those codes.

Stride length is the next most common issue. When you run you have an optimum stride length. Beginner runners tend to over stride when they are trying to run fast. When you run you should feel like you foot is striking mid sole and just behind. A full heal strike creates a slappy fore foot that can transmit that shock up into the the shin. So shorten you stride just a bit if you feel the splints coming on early in a run.

Finally, if you are adding more than 10% to a run distance, you are taxing the lower leg muscles. The rule of tumb is to increase mileage no more than 10% a week.

Stretch you calves post run to loosen up those muscles. This will help reduce the imbalalnce between the back of the leg and the front.

 

[momof2minnies]

Cindy,
If this gives you any idea,in Aug/Sept,I starting running. The day before yesterday I ran 10 miles, so it is possible.I do not run everyday either,just a couple days a week.
Linda