KEY POINTS:
Unless you have a major health problem, there's no reason you can't train yourself to run a half-marathon in 12 weeks (that's how much time you have if you want to participate in the adidas Auckland Marathon on October 28).
To get up to speed within that period, you have to be able to run 5km, three to four times a week. If you've never set foot in a pair of running shoes, then why not get fit for a shorter run instead? With four weeks' training, you'll be able to do a 5km race, and you'll be prepped to do a 10km run if you hang in there for eight weeks.
The training regime below is made up of the following components:
1: Regular runs
Run at a comfortable pace. If you're training with a friend, you should be able to hold a conversation while you're trotting along - if you can't, slow down!
2: Long runs
The programme includes one long run a week, and the distance gradually increases.
This build-up is vital if you're serious about finishing the half-marathon.
Over the 12 weeks, your shortest run will be 5km and your longest 16km. Once you've accomplished this distance, you'll easily be able to do the full monty 21km half-marathon on race day.
3: Rest days
Rest is just as important as the running component of your marathon training. If you don't allow your body to recover, you'll set yourself up for burnout and injury - the last thing you need with raceday looming. Week 12 is the so-called taper phase, where you reduce your exercise sessions so your body can recover from previous workouts. This will help you perform at your peak on race day.
4: Cross-training
Running heavily for 12 weeks can take its toll on your lower-body joints and muscles, not to mention put you at risk of injury. You can prevent this by cross-training - taking up aerobic activities other than running, such as cycling, swimming, snowboarding or skiing. Walking, too, is a particularly effective (and underrated) form of exercise. Don't hesitate to walk during your runs when you feel tired or out of breath. After all, you're meant to give your body a break, not break your body!
5: Stretching
To relieve muscle soreness, prevent injury and improve your overall flexibility, it's important that you stretch your calves, quads, hamstrings and hip flexors after each run - especially the long run. On the day following your long run, make sure you stretch every muscle group including your arms and shoulders - they, too, can become stiff from all the swinging while you run. Hold each stretch for at least 20 to 30 seconds.
6: Strength training
If your muscles are strong, your body will be better capable of supporting the areas that are prone to wear and tear from the impact of running, like the knees and hips. Do exercises using your own body weight, such as press-ups, squats and lunges, or use free weights and machines at the gym.
Runners are better off using lighter weights and doing more repetitions rather than lifting heavy weights.
Strength training also promotes good posture, which helps even out biomechanical imbalances (ie, putting more impact on one leg or knee when running).
7: Practice races
The practice races at the end of weeks six and nine aren't compulsory but I strongly suggest you do them - they're an ideal way to test how fit you are.
Can I change the order of my workouts?
It's fine to change the order of your training sessions to suit your work or family life - as long as you do as many of the stipulated weekly workouts as possible. For example, you could swap the run on Wednesday with the longer run and strength training session Thursday, if you're too busy that day.
Where do I run and how do I measure the distances?
It is important that you choose to run in an area that you enjoy, for example around a lake or along the sea (the promenade in the Mission Bay/St Heliers area is a goodie). Measure the distance by car or bicycle and ask seasoned runners for tips on great places to run. Changing the route also keeps things interesting. For an event such as the Auckland marathon, include a few not-too-arduous hills in your runs, and run on hard ground, rather than off-road.
Important note: Before attempting a half-marathon for the first time, it is wise to get the all-clear from your doctor, especially if you're over 35.
- Detours, HoS
* The full 12-week training programme run in the Herald on Sunday is not available online. Go to the Auckland Marathon site for their training schedule (pdf)
