Training / running program ?!?

Question

hi!

i have been out for one run where i very comfortably ran 5/6 miles in an hour

i am 15, a girl

i want to get it up to half a marathon or more, comfortably

i aim to run 1-3 times a week but cant guarantee reglarity because of so many other commitments and school!! lol

how quickly would you recommend i increase my distance?

over what period of time?

thanks, i am quite unfit atm for me and what to get fitter than i was before.

xD

Answer 1

If you can currently run 5-6 miles at one time, you're well on your way to running a half marathon.

Given your time considerations, aim to run at least three times per week, preferably four times.  Budget the time -- make running a commitment that you keep, just like doing your homework or going to school or any other appointment.  Your runs during the week can be shorter than an hour, so that should help with time.  

The biggest mistake people make is trying to do too much, too soon.  Running requires A LOT of pounding so it can lead to injuries.  So you need to build up to it gradually so your muscles and bones have a chance to adjust to the stress.  If you feel sore, take some days off.  The half-marathon will always be there.  It's better to take your time and not get injured or end up hating running than it is to rush.  Take my word for it!

This is a good schedule for a beginning half-marathon runner:

http://www.halhigdon.com/halfmarathon/no...

You can move the days around -- say if Monday is best for rest, move your rest day then.  Cross refers to cross training -- that's cycling, swimming, elliptical, even a good hike, etc.  If that schedule seems too much for you, repeat the weeks, take rest, etc.  It takes time to be a good runner.  The most important thing you can be is patient.  Patience pays off in big dividends in running -- the impatient may make strides at first but they almost always end up eventually injured.  Good luck and happy running!