It's difficult to give you a whole training plan in this space. However, this month's Runner's World (July 2004) has a big article on half marathon training. It seemed pretty good. Also, if you can stomach the title, Bill Roger's Complete Idiot's Guide to Jogging and Running will get you started. There are LOTS of other books... use the user ratings on Amazon to help select a good one. If you get a book, just get one or two. Having too many books just makes things confusing.
Here are a few tips I wish someone would have told me in the beginning:
+ Running with a partner makes everything easier, but only if you can find a partner close to your current pace/distance targets + Buy two pairs of shoes and alternate between runs. A good running store will help you select the right type of shoes for your feet. Selecting the right shoe is the magic ticket to success. The wrong shoe is the magic ticket to the doctor's office. + Don't wear cotton - ESPECIALLY socks. + Find a target race and train for that. With a race, you have a date... and with the date, you can build a training plan. + If you've never run a half marathon, plan on spending awhile (3-12 months) building up to it. How long is dependent on your current fitness level. + As you are increasing mileage, never add more than 10% to your existing mileage each week. + It's ok to mix walking with running. Don't get discouraged by this at first. As you are increasing your mileage by 10%, work to decrease the time of your walk breaks 5-10% each week. + Don't worry about increasing your speed until you can run 12-15 miles nonstop. And even then, you don't have to go fast. There is no law; it is up to you. + Speaking of, there's no law that says you have to run the whole way during a 'race'. if you get tired or overheat, then walk. it's ok. + Carry water and/or stop at fountains on any training run longer than 20 minutes. On any run longer than 60 minutes, carry a sports drink. Drink as you work out, before you feel thirsty.
If you have other questions, feel free to send me some mail.
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