Hello Coach Jay,

My name is Eno and I'm a 23 year old guy living in Dallas, TX. One of my goals this year was to run a half marathon. I have gone on the Nike website and I've seen some tips for getting in the right shape for working out. However, i would like to get some advice on a training regimen that I could utilize for running a half marathon.

Eno

Eno,

Thanks for writing in and I'm glad you've taken the time to do some research on the site. Obviously the half marathon programs for novice runners will be the most appropriate training plan for you as you work to accomplish your goals. But first you need to do four things. You need to train for 6-8 weeks for a 5k, then train another 3 weeks for a 5k, then 3 weeks for a 10k and then evaluate your training before you race the half marathon. The reason I suggest running three races before a half marathon is that the training programs on this site will get you out the door each day, yet you won't need to run as many miles to run the 5k and 10k distances.

The reality with a half marathon distance is that many people can finish the distance…if they're willing to run and walk to finish the race. But if your goal is to run each step of the race then you'll need to have some shorter races under your belt where you've learned to run with a bit of discomfort, yet that discomfort will help you gain the requisite fitness to run 13.1 miles.

Also, you need to make find 5-10 minutes each day to do one or two of our general strength routines. Why? Your body is going to gain the metabolic fitness before you've had the chance to make the appropriate structural adaptations. To put it another way, your heart and lungs will improve before your bones and muscles and tendons can improve; you need to do the general strength work to keep your structural improvement on pace with your metabolic improvement.

I wish you the best and please consider taking a long terms approach to your goal of running a half marathon by training for 5ks and 10ks in the coming months.

Jay

Coach Jay,

I am 14 years old and I have been running for about a year and a half. I got into it because my dad is a runner. On April 17th I am planning on running a half marathon. All I have run though is 5ks. I run on the treadmill about 5 times a week for 3 to 4 miles. I am planning on working my way up 13 miles from here until the beginning of April. My goal finish time is 2 hours. Do you have any suggestions or ideas that might help me accomplish my goal?

Thanks,
Sarah

Hi Sarah,

Thanks so much for writing. I'm thoroughly impressed that you're knocking out 3 and 4 mile runs on the treadmill and that you're motivated to run a a half marathon.

I'm going to be candid with you in my response, but I want to preface my response with an important disclaimer. I obviously don't know you and because you're a unique person, with unique motivations and desires, there is no way I can give you perfect answer as to how to reach your goals. However, having coached for a decade and having worked with high school and college aged runners I want to share a couple of thought that pertain to your situation.

1. Make sure you love running 90% of three days you run so that you can be a lifelong runner. Running 5 days a week at 14 is great, yet I would hope you want to run that much at age 24 and age 44 and even age 73 (like Elizabeth, who wrote in last week and is hoping to run a half marathon too). Which leads to…

2. Run with your school's cross country team in the fall and track and field team in the spring. Obviously there is a chance that your school doesn't offer those sports, but if it does I highly encourage you to run with your classmates. Yes, you'll run shorter distances, yet the competition will be intense and you'll be pushed. More importantly, the chance to develop friendships on the team are another unique opportunity that HS sports provide.

3. Take a day off once a week, and while you need to do a weekly long run, limit your long run to 8 miles. You don't need to run 13.1 miles to finish the distance, especially if you go out conservatively and have others to run with.

4. Keep running a fun, enjoyable activity; don't let running become an oppressive, obligatory item on your to do list. It doesn't sound like running is something you feel obligated to do, yet I can speak from experience and say that for most runners there are times when it becomes a bit of a burden. Please be mindful of this reality and as long as it's fun, keep running.
…and when the weather improves go outside—much more enjoyable than running on the treadmill, aka the "dreadmill."

Thanks of the question Sarah and I encourage you to join your school's cross country and track programs in addition to pursuing your half marathon goal.

Best,
Jay

Coach Jay coaches athletes at RunnersCoach.com and blogs at CoachJayJohnson.com. And don't forget, if you have training question for Coach Jay, email him here: coachjay@nike.com.

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