Which Training program for 1/2 marathon walker.

[johde]

Hi All

I was a member of WISH a few years ago but wasn't involved in any of the running/walking threads. In a weaker moment last July I signed up for the 1/2 marathon in Cleveland on May 16th 2010. I had driven a friend of mine to the Cleveland marathon and waited for him to finish. I decided to do it was will in 2010. My past experience at the time was very limited. I had completed a 5K the 2 Junes prior. Over the summer I signed up for the 10K in the USAF marathon. I completed it in 1:37 which was a little faster than my goal. I used Hal Higdon's plan for that race.

For the 1/2 marathon I'm looking at the the plans from Hal Higdon and the one on the marathon walking website.

Does anyone have any opinion of these plans or is there a plan out there you like better?

I am tending to focus on the Long day and they both seem to have their advantages. Hal Higdon starts out more slowly but jumps from 10 miles to 13.1 miles in 1 week with no taper week at the end. Marathon Walking is the more aggressive plan completing almost a marathon in week 11 before a taper. But it does have a reasonable taper as well as the week 11 fail safe if the plan get's stretched a couple of weeks. This Sunday is 16 weeks out so I still have a couple of weeks to decide.

 

[Tiger Lily 03]

I'd say it depends on your speed now and your current fitness level. I like Marathoning for Mortals by John Bingham. For me, it is not as aggressive as some other programs. Higdon is a bit too aggressive for my old bones.

 

[cewait]

Jeremy,

As a coach I will tell you that either plan works and works well in getting you to the start line. The questions for you to help you decide are:

1) How comfortable are you in not walking the race distance as part of training? If you feel like you need to cover the distance (or near distance) pre-race then Marathon Walking plan is a better plan.
2) What shape are you currently in? Are you currently working out 5 days a week? I do not know what shape you are in but Hal’s plan is a little more aggressive than the MW plan. Shorter weeks up front but more time walking (i.e. 5 days vs 3 days)
3) How injury prone are you? If injury prone I would definitely go with the MW plan. Fewer days plus the taper.
4) Which plan fits your schedule? No plan will work if you do not consistently do the work on the plan. It needs to adopt a priority spot in your life. Look at your life and visualize how either plan fits in.

Regardless of the plan you choose, I would suggest hill intervals on one of the weekday walks and a speed interval walk on another weekday walk. I am not a fan of taking easy runs/walks on the midweek work.

 

[windwalker]

My walkers have had good results with walking 5 days a week with most walks from 4 to 5 miles and a weekly long walk of 8 miles. Walkers don't need the same taper as runners, a couple of days of rest before the race are plenty.

What I would recommend is to get regular with your walking, then you are going to stay in good condition. Your over all fitness level is the most important factor.

Exercising with an on/off routine is like on/off dieting, good eating habits that you stick with all year long are better than yoyo dieting. Exercising is exactly the same, your body needs to have a moderate exercise program going all the time, this is much more better good than following plans then not doing anything till you start the next plan.

Another good way to get the "Time on your feet" is after you finish your walk do the chores for the day, that way you are in motion longer. With a good exercise program that you do all year long you will be ready to walk a half any time you want to without needing special prep.

Dave

 

[johde]

Thanks for all of the information you've given me so far. I decided to get a copy of "Marathoning for Mortals" and look into that plan. (I found a good deal on a used copy on Amazon.com). So, I will throw that into the mix. As far as fitness level, I would call it fair at best. I am using this to help get me into shape not keep me in shape or take it to the next level. I am 6' 4" tall and currently weigh 325lbs so I'm a big guy. When I was on WISH before my starting weight was 375, I was able to lose about 100lbs but put about 1/2 of that weight back on. I have been able to maintain this current weight for about 4 years now. Most of my workout are the walking I've been doing.


Thanks again for all your information

 

[kirkson]

Personally, I like the Higdon programs, and they have worked really well for me in the past. For me, I am not a believer in "tapering," it just doesn't make sense to me. Strikes me as peaking too early in a sense. I want to be at my best, endurance-wise, on race day, and I feel that, for me, tapering off in the days/weeks before the race would have me in my best endurance condition a few weeks too early. Obviously, that doesn't work for everyone, but it works for me...so far!

 

[dsnyfan21]

Before I came onto this site, I had found one on about.com by Wendy Bumgardner on the about.com website.
I was looking for some training program to walk a Half Marathon.
I still use this today as it worked the first time (2007) and still works today.

http://walking.about.com/cs/marathontraining/l/blhalfmarathon.htm

Good Luck!
-Tracy

 

[twoWDWfools]

Jeremy - first Welcome and congrats on having a new goal!

Keep in mind you need to find what works for you so look over all the plans, consider your work schedule, family commitments, etc as well as the workouts themselves. Like Charles said, if a plan does not fit your life it won't do you any good as you won't stick with it.

I used Marathoning for Mortals for both my half and full training. For me they work. I am a huge believer in cross training whether it be biking, swimming, weights, etc. Gives the walking muscles a rest and builds others. I also add core work 3x a week regardless of anything else I'm doing.

Whichever plan you choose, best of luck!

 

[johde]

Thanks again for the information. I'm still waiting for "Marathoning for Mortals" to come in but I used Amazon.com search inside the book feature to see the training schedule. Last week I was close to week 2s schedule Except I did 2 45min short walks instead of 3 30min walks. I am planning on continuing from there even though that has me finishing a few weeks early. That way, if something like illness comes up, I have a few weeks buffer. If I stay on track, I am planning on adding an 11.5 mile walk towards the end before the final taper.

All in all it looks like a plan that fits with my current schedule. Unfortunately, I teach college and my schedule will change the beginning of April and my week day training may need to adjust slightly.

 

[Tiger Lily 03]

Jeremy, glad you are continuing to work toward that healthy lifestyle.

I think you will find success with whatever program you pick. You are right in that you can modify to fit your schedule, I would recommend though that if you can to continue wherever you are able with some good cross training too (XT)

I'm interested in learning how you are progressing. Please stop by the weekly walker/runner thread and let us know.