My Half Marathon Training Plan

The day has been set; May 21, 2011 will be the day when I run my first half marathon. This race will be held in the hot and humid climate of Singapore, and is not a major event on the running calander. While this may not be a big race, it is of a greater significance to me as I will be running this race in the country that I spent most of my life in, and I will be accomplishing my goal before I turn 25 the following day. Yes, I'm turning 25 on May 22. This is certainly one of those things that makes me feel excited, yet jittery when I think about it. 


However, it's certainly pointless just worring about goals and not doing anything about it - sometimes, we just need to be forward-looking, and put our dreams into plans! I stumbled upon this following quote, and it certainly reminded to be more proactive about my goals.

Some of my friends and fellow bloggers who are avid runners gave me some advices and tips on running and training for half-marathons, and with their help I came up with my own training plan! Do let me know what you think about this plan. I am still a beginner runner and will appreciate any helpful advices:)

I used the following resources to come up with the above training plan. For my fellow first-time half-marathoners, I hope these resources will help you too!
Basic Half-Marathon Training Schedule for Beginners by About.com
Half Marathon Training: Novice by Hal Higdon
12-week Half Marathon Training Program by Endurance Sports Training


Besides that, here is a roundup of the advices and tips that I have received:

• Take it slowly and gradually, and avoid pushing yourself too hard. This will only lead to burnouts and injuries. 
• Increase your mileage soundly (not more than 10 percent per week) using the 10 percent rule (10PR)
• Do abdominal breathing when you run to get rid of side cramps or “stitches.”
• As your mileage increases, you may find yourself chaffing "down there". Wear spandex shorts under regular running shorts to avoid such pain.
• Buy a pair of proper fitting shoes. Get them professionally fitted if possible. Ill-fitting shoes may cause injuries in the long run.
• Invest in running socks.
• For ladies, do invest in a few good sports bras.
• Learn to drink plenty of water throughout the day.
• To aid recovery the most crucial time to eat and drink is in the hour immediately after you run. Experts say that it's best to eat within 15 minutes after your run. 
• Build rest into your schedule. Rest is important for recovery and for getting stronger.
• Don't be too hard on yourself. Forgive yourself. Over-ambitious goals usually lead to frustration and giving up on your fitness plan. If you miss a goal or milestone let it go and focus on the next opportunity to get it. (I like this !)

This should be all for now. To end off, this is a quote that I think is worth pondering on.

Let's remember that each day is a new beginning. Take a deep breath, forget the blunders, and start it with a high spirit!