I can run a 10K in under an hour, and now I am looking for ideas for a training programme for a 1/2 marathon in Sept.\n\nI have never ran further than 10K before!
215312
Here are some good programs\n\nJust go to the bottom of the page and click begginner, intermediate, advanced etc. It gives you what to do to prepare for that 21k.\n\nhttp://www.coolrunning.com/engine/2/2_4/144.shtml
313377
why dont you run?  2 miles isint that far, should take like 20-min max.
607961
Matt's advice is very good. As a cross country runner and track runner myself, I usually run for 4 weeks before cross country season begins to get used to the distance. I train to peak at the right time (usually the state championship meet), which means to work slowly up to that day. You don't want to burn out before August. I would advise running 1-3 miles a day every other day throughout June and half of July (1 mile on monday, 2 miles on wednesday, 3 miles on friday, 1 mile on sunday, 1 mile on monday...etc.) This gets your muscles in better shape and your heart in better shape. Also, make sure your diet is good. Eat lean meat, fish, some carbs, and loads of fruits and vegetables. Since an 8k is a tiny bit less than 5 miles, you want to work up to 5 miles at the end of July and beginning of August. Depending on when your race is, try to run every day at the end of July and beginning of August. Those days should include some timed runs (ie. run for 45 minutes at a steady pace). If you take the same course each time for the same amount of time, you can see how much you improve! Make sure to get a couple of days a week where you run the actual 8k distance. Then, the week before the race, take it down a notch. Run maybe 3 miles a day. The day before the race, do a 20 or 30 minute LIGHT run. Then, stretch really really well. That's just to make sure your muscles know what you're doing the next day. The day of the race, go out feeling great and knowing you can do it!!!
506575
Coming from someone in the Army whose weakness is running as well, I can suggest a few things that have helped me to bring down my run time.  Obviously the only way you can get better at something is to practice it over and over again.  I found a couple of things that have helped me bring down my run time.  I would usually break up the week and plan on doing a longer run one day (say 3-5 miles in the beginning).  Another day I would run two miles on a track to warm up and then run what is called a fartlek run.  See the link and search for the description.  The third day I would do something like an interval run.  Again, see the description in the FM.  The biggest thing I think is to also give your legs a day off in between.  Running heavy every other day seems to work well from my perspective.  The only other suggestion I have is for you to find someone who runs a little bit faster than you and run with them on a constant basis.  If you have someone to keep up with, it will make you run faster.  If you have any other questions, feel free to e-mail me.
450876
You should be able to train for one in 4 months go to www.runnersworld.com. They have a great program that designs to your pace also great tips on traing, nutrition and a lot more. The program is free and it ranges from the beginner to the Elite runner
639354
I ran CC back on year in HS. We only ran 2M courses and my best was 11:17...ugh..but I only did it for training anyway, I was really a sprinter.\n\nNow that I'm 44, I can only run distance as the speed is all gone...lol! I run some 5K/10Ks, and my PRs are:\n\n5K - 22:19 (7:06 pace)\n10K - 45.39 (7:35 pace)
133811
Unless you are really trying something ridiculous (IM or the like), it is not as frightening as it seems. 2-3 hours a week can do a great job of training for shorter events. Add an hour if you want to try Olympic distance. Doing a little of everything each week cuts it down.  Also, it keeps things from getting really dull.\n\nAlso check any or all of the sites listed below. They all have folks that can help.
674814
PLease do some plyometric bounding,jumping type workouts. you are young enogh you could really do these well and get some real benfit from it. The most recent issue of Runner's World has an article on it.
440254
It's a bit much for your first race. My experience as a runner is that you should be training to that distance before you go that approximately 3.4 miles. Though relax, have fun and properly hydrate.
251021
Im a guy 16, i run a 2:05 for the 800, and a 4:49 for the mile. to break 2:31 u probably wana run a lil fast for ur 1st lap, that will make up for the time you lose for being tired. For instant to run a 2:05 i ran a 60 second 1st lap, then a 65 second last lap. for a 2:30, try maybe a 1:12 or a 72 for ur 1st lap, then 77 second lap or 1:17. and that is 2:29 :-) good luck! (and kick like its your last race! \n;-)
644448
this is the perfect question for me. i run cross country and my races are 5k's. first it all depends on how long u have been training. it may not be too late to start if you havent already. and umm dont try to go for 47 minutes because i was in a race just recently and there was a walk option and my grandparents walked it. they got 36 minutes... so you should be able to get like 34 if you have been moderalty training. if you havent trained then a 36 min should be what you should try to get. my best time for a 5k is 22:46 but i have been training for a while so... remeber there are people who HAVE been training that run these races. when you start out DO NOT try to go as fast as them. you dont want to lose all of your energy early in the race. hey contact me if you have any questions my yahoo name is cheer_chick355. hope to here from you... oh by the way im not a nasty old man trying to hit on u i am a 15 year old girl . contact me if you have any questions. \n\nhope this helps!!!!
418678
yes- that is quite a good idea. you can alsoe try warming up for the first 5 minutes. then you can start pacing yourself in the next 5 mins. run flat out for the next 5 mins. then stand up while running fast for the next 5... then do your intervals as you please. good luck.\n\ndnt forget to stretch b4 and after- so that you'll wont be prone to accidents.
52202
well you should first pay alot of attention to your form, some pointers; run on the balls of your feet, not the heals, the whole way in the 400 ( i never ran the 800 so i cant give you advise there)if you cant do that you nee to work at it. you want your knees high ad arms pumping close to your side( the faster your arms can go the faster your legs can go) you want to barely touch when you run  this will help you decrease friction and keep your legs moving faster. keep your back straight and head up. next you want to focus on training you are a middle distance sprinter so it doesnt make sense to train like a marathoner or cross country runner, sprinters and distance runners physiologicaly utilize different energy systems int the body, (fast gycloysis vs oxidative phosphorilation) so train for the event doing sprints of the time you want to complete the event typicaly for your age maybe 50- 60 seconds and rest for 2-3 minutes ( rest meens light jog or walk never stop bad for your body) and do repititions and sets at these intervals. also some weight training will help you gain speed but at your age you should keep the weight at a comfortable level 12-15 reps 1-2 sets. next eat right ket a well balance of nutrients, carbs, protein and fat, dont skip meals. and get plenty of rest and sleep at night good luck! and talk to your doctor and coach about before you do any of these recomendations
294139
If you have truly run 47:02 for a certified 10 mile race, you probably know way more than anybody here who is going to give you an answer.\n\nAs far as the 400 and 800, the best way to train for them is a lot of intervals on the track at or above your target race pace.\n\nIn case you haven't checked, the U.S. record for 400m for men 55-59 is 52.24, the 800m record is 2:06.83.
147225
I am on a track team, here is what I advise you to do. I don't know what kind of build you have, height, etc, so this is perhaps a generalization. I would for starters, try building strength in your legs. Do what are called Stassi Squats, which is keeping your feet spread and parallel, bending down at a 90 degree angle, and with your back as straight as you can make it. Hold this for a minute. Repeat 4 more times. You should also try 20x100 meters as hard as you can. By the way, 52 is a good time, a very good time. You should strive for better, always, but on the way be proud of yourself for being able to run that. I'm a distance runner and I wish I could do that.
374572
My friend trained for a half marathon and somehow injured his knee. He had trouble running short distances after that. I guess he trained too hard, and didn't include enough time for recuperation. My advice is: Stay motivated and follow your training regimen, but at the same time make sure to put in extra r&r if you sense your body needs it.\n\nMy longest run was a 10K @ 7.48/mi. I actually prepared for the race by just doing the regular 3 miles. He trained by doing 10Ks but i still beat em by a few seconds.. hehe. maybe that's what motivated him to push the envelope :)
163091
Here is some advice I previously posted to another 400m runner.\n\nIf you aren't already running 600m in your workout, add them once a week. They build up your strength and help you maintain your speed over that last 100m.  Not knowing your ability, I would say try to run them going out the first 400 at a pace 5-10 seconds slower than your best 400m and then concentrate on staying strong to the finish.\n\nI would also to workouts with multiple 400s, 5-10 seconds slower than your best 400 time, or multiple 200s, a second or two faster than your 400m pace.\n\nYou might also try running shorter intevals up a long hill. Back in the 60's, the UCLA team used to run 400s up a long hill. They had the best 4x400 team in the country back then, so the there is evidence that the workouts did some good. \n\nYou need to learn how to run the race correctly. I break the race down into 4 100s. For most of the first 100, you should be accelerating smoothly to your "cruising pace", running hard, but not sprinting all out. The 2nd and 3rd 100s, should be fast, but relaxed. The last 100 is where your strength will have to kick in. You are going to start to feel like someone dropped a weight on your back. We used to say "The bear got him" when we'd watch it happen to a runner in a big way.\n \nYou'll need to focus on keeping you knees going straight forward. They will want to go off at an angle.  Keep your arms swinging straight ahead. Some runners feel it helps them to exagerate their armswing as it helps keep their legs going.  \n\nRelax your face and jaw. Don't grimace. When you do, it thightens up first your face, then your neck and shoulders.\n\nAfter a hard run, do a lot of stretching. You've got to have a full range of motion to have a smooth, effortless stride.\n\nI always recommend Bob Anderson's stretching book, it's a classic: http://www.amazon.com/gp/product/0936070226/002-4340010-1751209&#92;