Half Marathon Training

www.halhigdon.com great site and even better training programs. I've used the marathon and half-marathon training programs multiple times. Good luck!

Hi A.,

I am also running (my first!) half marathon this year in Chicago. I subscribe to Runners World magazine and they regularly feature a 1/2 training program. You could probably go to their website and do a search. Also I believe that Fleet Feet Sports has a store in the western burbs - they have a running club I believe? If that is too far from you, give them a call and they might be able to suggest a club/option nearer to you.
John "the Penguin" Bingham is great for first timers too. I think he has his own training website.
I would also check out your local health club - a lot are now offering various training programs...
Hope that this helps,
Good Luck!
A.

Have you looked into Team In Training. There are several different groups city, south burbs, west burbs etc. They have a great training program in return for fundraising.

Go to www.coolrunnings.com - they are an excellent resource for runners ranging from 'the couch potato 5k' to half-marathons and full marathons. It is excellent and I highly recommend it. Once you input your data (goal time, approx mile split) you will get a running log/program suitable for your needs.

I refer patients to Paul Canada a personal trainer in Forest Park. He has an excellent program set up for marathons and triathlons. His website is www.livfit.net.

Hi A.,

My name is Keith and I used to work for the Ironman Triathlon organization as their live webcast video engineer back in 2001. While working I met the folks at LifeSport Coaching. They are the official training resource for the event. One of their coaches, after analyzing my stride, gave me a great training routine that is perfect for anyone looking to safely (without overtraining or injury)complete a marathon. It goes like this;

Weeks 1 and 2;
mon/1K, tues/2k, wed/off, thurs/1k, fri/2k, sat/3k, sun/off

Weeks 3 and 4;
mon/3K, tues/4k, wed/off, thurs/3k, fri/4k, sat/5k, sun/off

Weeks 5 and 6;
mon/5K, tues/6k, wed/off, thurs/5k, fri/6k, sat/7k, sun/off

So.. every 2 weeks you up the distance by 2k. Mixing up the distances keeps your body from getting too used to the routine, and you are starting so slowly that its pretty close to impossible to hurt yourself. Keep track of your times and your heart rate at the end of each run. You'll find you get faster, at the same heart rate, as the training progresses.

This program was intended to last 18 weeks as a prep for the full marathon. At the end of the 18 weeks, look at your pace, and ADD one minute per mile and use that as your race pace. That way you won't tire your self out. For the half marathon, do at least 9 weeks and if you are running 8 minute miles, do a nine minute mile for the race and you'll feel like you just went for a jog in the park.

Also, check out a book called

Sports Nutrition for Endurance Athletes, 2nd edition
By Monique Ryan, MS, RD
VeloPress, 2007, 358 pg., 13 chapters, $21.95

Ms. Ryan has offices in Evanston and downtown and you could see her for nutrition counseling if you are interested.

The 1st edition of the book is great too (thats the one I have), its called;

Complete Guide to Sports Nutrition

and you can find it used for around $7 on bookfinder.com

It will set you straight on what to eat and when so you don't hit the wall during your race. Hope this helps.

Good luck and have fun.

Keith

Hi A.,

Check out the Elmhurst Running Club - www.elmhurst-runners.com. It's a great group of people that run and train at all different levels.

You can also check out Dick Pond Athletics in Elmhurst. They have a 1/2 marathon training group going on now.

Hi A., There is a great running store right in Western Springs: The Competitive Foot (I think it's on Burlington). I think they have a weekly running outing; if not I'm sure they could tell you about one that meets in your area. Good luck and feel free to write with any questions -- I have trained for several marathons... CARA did have a group that did their training runs in Elmhurst, but I don't think they offered it last year. Their office should be able to tell you. Happy running! I need to get back out there... maybe this will inspire me.

I just completed my first half marathon last month. My pace is similar to yours. I followed the Hal Higdon Intermediate plan. The website is http://www.halhigdon.com/halfmarathon/inter.htm I felt really prepared for the run and finished faster than I thought I would. I think I'm hooked on the longer distances now. Good Luck on your Race!

Hi A.,

I live in Chicago also, and I've run the half marathon and full marathons each twice. A great resource for training is this website: halhigdon.com. Hal Higdon is an expert on marathons, and he's written booksand developed many training programs. I usually just use his website, but I also read one of his books a long time ago before my first marathon and it was great also. On the website, he has training programs for different levels of runners, so you should be able to find one that suits your needs.

I don't know of any training groups in Western Springs (which is actually where my husband is from), so sorry I can't help you there. I used to live in Oak Park, and they had a runner's club. I'd bet if you did some searching there might be one nearby you; at least in LaGrange.

Best of luck to you in the half marathon!

E. N

Congratulations on making the committment to run the Half Marathon!! I've run it 4 times (won't be doing it this year b/c I'm having baby #2 next week...)and each time I've followed a Hal Higdon training schedule. You can find his 1/2 marathon training schedules on his website www.halhigdon.com. He has training programs for beginning, intermediate and advanced runners. Good luck!!