How do you train for a half marathon for the first time?
156859
These are my favorite running websites. If you can find a local running club in your community they can probably help you find a training group. \n\nhttp://www.runnersworld.com\n\nhttp://www.marathonguide.com
201818
The best way to train for a 5k is going to be lots of running.  I'm assuming you can already jog 3 miles without stopping.  So, here's the type of schedule I'd use (fit to your own needs/schedule):\n\nWeek #: Sun  Mon  Tue  Wed  Thu  Fri  Sat\nWeek 1: 3.00 R 2.00 R 2.00 R 1.00\nWeek 2: 3.50 R 2.00 R 2.00 R 1.00\nWeek 3: 3.75 R 1.50 R 2.00 R 1.00\nWeek 4: 3.25 R 2.00 R 2.00 R 1.00\nWeek 5: 4.00 R 1.50 R 2.00 R 1.00\nWeek 6: 3.00 R 1.50 R 1.50 R 5K\n\nThe numbers are the distance in miles, and the 'R' stands for a rest day (no running).  Don't be afraid to change the long-run days around, as long as you make sure the next day is a rest day.  The above schedule is a little guesswork on my part, since I typically prepare for things months in advance, not weeks.  All the above training should be done at conversational pace (you could easily talk with someone who was running with you).\n\nI wish you the best of luck at your 5k.
19434
It depends on your current level of fitness.  If you are able to easily jog 3 miles, then do:\n\nMonday - Rest\nTuesday - 3mi\nWednesday - 4mi\nThursday - 3mi\nFriday - Rest\nSaturday - 6mi\nSunday - crosstrain\n\nFor every week that you continue this schedule, add 1 mile to your Wednesday run and 2 miles to your Saturday long run, while keeping Tues and Thurs constant at 3.  If you have 4 weeks to train, then you will be up to 12 miles the week of the half-marathon.  Fast walking is also a good way to build up endurance if you can't run the entire distance.
1122456
It's great that you want to start training for your first triathlon.  Runners World magazine has a number of articles and training plans for beginning runners:  www.runnersworld.com\n\nCheck out: www.beginnertriathlete.com/\n\nTriathlete Magazine is another good source and has some beginner's information:  www.triathletemag.com\n\nCheck out the Beginning Runner's Guide at: http://www.runnersworld.com/article/0,5033,s6-51-184-0-4952,00.html\n\nA key to avoiding injury while increasing your training is to to listen to your body.  Make sure you don't increase your running intensity and distance at the same time.  \n\nGood luck!
893221
Analysing your question, I think your objective is to achieve a good timing for 2.4km run. For runners, 2.4km is not considered long. Here are my tips for improving your timing for 2.4km:\n\na.   Get a running partner who can do about or better than   10mins to train with you. \nb.   Train on a longer distance than 2.4km, such as 5km, to         prepare yourself mentally\nc.   Train on gradients to build your muscles and endurance\nd.   Adopt a breathing techniques such as 2-in-1-out or 2-in-2-out or just the breathing rhythm comfortable to you\ne.   During running keep your mind occupied by concentrating   on the breathing rhythm or do counting 1 to 100 or         repeatedly sing songs in your mind. This is to prevent your         mind free to think of excuses to slow down\nf.    The first part of your run, say 400m, you should keep your     mouth closed so as not to dry your throat early\ng.   Remember to do deep breathing to stretch your lungs\n\nBefore each running, faithfully do the muscles stretching exercise from head to feet. Remember to stretch your muscles around your waist. These muscles help your body to be in upright position and they are usually forgotten by many in their stretching exercise. The 3 sets of stretching exercises are bending forward and backward, bending to the left down and then bending to the right down, and twist the body in upright position to the back first from the left and then from the right. Stay in each position to the count of 10. After the whole stretching exercise, take a light jog of few minutes to warm up your body so that it is ready to go when you step on the starting line. \n\nFor shoes, wear thick and soft cushion for training. But when it come to actual run, a pair of racing shoes is a must if you are serious about timing. Consult the serious runners and you should be able to get a pair suitable for you.\n\nNo drinking of water just before the run. The last intake should be 90mins ago. If you feel thirsty, take light sips. This is to prevent getting stitch during the run.\n\nHappy running,\n\nwisemale18@yahoo.com.sg
831965
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.
397895
Train for 250 meters. Get you muscles ready for 25%more distance than you will need to run in the race.
621437
About an hour before the race sit down and close your eyes. Visualize yourself running the race. Picture yourself running on every part of the track. Picture yourself picking up the pace when you need to and see yourself beating your opponents. When it comes to race time, the race isn't as intimidating because you just visualized it and you know what you need to do. It works, I promise. After your visualization, it's go-time. Warm up and listen to your fav music while you jog/stretch. Good luck. Remember being nervous is good. If you aren't nervous, you won't win.
1016058
Go to www.runnersworld.com. They have a training section which has some great 16 week training programs. You can choose from the beginner, intermediate, or advanced program.\n\nGood luck
549161
the most important thing is to keep running on a regular basis. try to build up your endurance first, then speed. try to run at least 5 days/week. increase your total weekly distance/time by 5-10% per week, with a week of staying the same about once a month to help keep your body from overtraining. work on your endurance by doing a long run once a week; if your race distance is 2.1 miles, your long run should be at least 5 miles with 10 miles running nonstop being ideal. you can also do a variety of flexibility and speed drills such as fast feet (take very short steps as fast as possible over a certain distance, maybe 50 yds), high knees (exaggerate the height of your knee as you walk/jog; basically try to bring your knees up to your chest, same distance as fast feet), and striders (try to take the longest strides you can over the same distance as before; try to imagine yourself leaping like an antelope). intervals/fartleks - run at a comfortable pace, then go faster for a time, maybe a minute, then back to comfy pace; cycle fast/slow for 20-30 min. repeats - choose a distance, maybe 200 yds to 1/2 mile, and run it at full speed; walk/jog until you're ready to do it again; ~5 should be a good workout with a long warmup and cooldown (at least 15 min jog each for warmup and cooldown). stretch after running or at least after a warmup of no less than 5 minutes or you'll risk a greater chance of injury. don't do speed work more than twice a week unless you're in racing shape. for that matter, don't do much speed work when you're increasing your base/weekly mileage. There's a link to a comprehensive running website below that includes forums. Feel free to ask away and you'll get lots of advice; just be careful to weed out the bad advice you'll sometimes get.
743719
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 :)
347070
you should try for the half marathon
882464
early Pre-Season, use circuit training and Fitness Triangles for strength and fitness. circuits consist of six stations: push-ups, crunches, leg lifts, lunges, dips and a running station (usually 800-meters). start by doing 25 push-ups then jog to the next station, to do 20 crunches then jog to the next station and do 15 leg lifts. Lunges 10 on each leg then quickly jog to the bleachers to do 8 to 10 dips just before starting 800-meter run at 5k race pace. repeat 4 to 6 times for a complete workout. The main idea is to keep the heart rate up and the recovery at a minimum. No walking is allowed and quality of the exercise is stressed. A warm-up of 3 to 4 miles always before starting on the first circuit.\n\nOn the track, focus on longer types of intervals of various lengths. concentrate on 1000m- repeats; (every other day)a session could consist of \nDay 1\n3 or 4 x 1000 \nand 2 x 400. \nDay 2\n2X660\n2X220At the end of each session, try to add a fast and short interval to work on ability to kick while tired. \n\nYou have to bring good basic speed (if not sprint speed) to the event. \n You have to be able to run the last 45-50% (350-400 meters) of the race anaerobically. \n You have to be able to race and maneuver in traffic.
1045670
It depends on the race I am preparing for. If it is a shorter race, like an Olympic tri (has a 10k run in that race), then I do decending 1/2 mile repeats on the track. I warm up 2 miles nice and easy...and then decend 1/2 mile repeats and I start at my 10k pace +30seconds and drop 15 secs each time and I do 6 repeats.\n\nMy 10k pace in a tri is around 6.15...so my pace is 6.45/6.30/6.15/6/5.45/5.30. So, for each half, I run 3.22, 3.15, 3.07, 3, 2.53, 2.45. I jog an easy 1/4 between each hard half. Then I do a 1mile or 1 1/2mile cool down.\n\nI also do mile repeats, again decending. For those, I WU 2 miles, then I do 6.15, 6, 5.45. I do an easy quarter between each....then I cool down 1 or 1 1/2 miles.\n\nSomeone here does hills. Hills build muscle too...which helps speed....but i don't consider hills to be a substitute for speed...nor vice versa. Hills are great though...really really great. \n\nFor a half marathon, mile repeats are probably a really good workout. Also, putting a tempo run in the middle of a longer run is good. If you are going out and running 8 or so miles one day....do 2 or 3 easy/normal....then do 2 or 3 pretty hard....then cool down with 2 or 3. changing up the speed and holding a certain faster pace in the middle of a long run is really good training.
955396
i'm a cross country runner and trust me, your problem is common: \n\n1: pace yourself. cross country (long distant running) is all about pace and breathing. you can't sprint the first lap and then expect yourself to run the whole thing at that pace!!! that's crazy! you need to set a pace that's pretty teady. \n\n2. start out smaller. before running the mile perfect, try running the half mile without stopping. then 3 laps...you have to build up to something. it took me 2 months to build up to 18 laps around the track, but i did it and now 18 is sooo easy for me. ((25...now thats getting harder)). \n\n3. eating? they're actually not that relatede except for keep to healthy foods. before the day you run, eat lots of carbs. carbohydrates really help when running. try not to eat sweets or caffine the day you want to go running. they might seem like they'll boost energy, when in reality they help you slow down and breathe harder and harder. \n\n4: other than that, you've got to tell yourself your not gonna die! people stop running for no reason. what's the worst that can happen, actually getting a good time??!!! nothing can happen so relax and run harder. \n\nhave fun and be positive.
834939
run slowly for half a mile to warm up,rest awhile, then find an incline about 100 to 150 yards, run up it as fast as you can,stay close to 75% of effort,walk down,take time to recover,then repeat at least 6 more times, take one day off then run the living daylights out the next time  you train.
613578
Be sure to stretch your quads (upper thigh muscles) as they are the most important part of a mid-distance race like the half-mile. You can do this by grabbing one ankle and pulling your leg up to your waist behind you. Also stretch your hamstrings by touching your toes or sitting down and reaching toward one extended foot at a time. These two key stretches are crucial right before a race, and can help flexibility if you do them maybe once a day.