Suggestion One to train frequently, is often the advice we at Rogue give to help first time runners. If we can encourage you to stick with our programs for 4 weeks you will begin to see a change and at six weeks it will be very noticeable. In our half marathon and marathon groups we often notice that when runners really commit to all 90% of the training days we suggest they fitness improves, their speed improves and their attitude about the training is very positive. One of the keys to running success is to train regularly. Carolyn Mangold, Program Director for the Austin Half Marathon program, believes in this concept so much she is showing up two days a week both morning and night just to meet runners for their “other” runs.
Suggestion Two start gradually and train gentle is the most effective way for a beginning running to start out. Out of this concept in the 1960s the LSD (long Slow run) was developed by American Runner Joe Henderson. At Rogue Running we continually preach the long slow run to half marathoners. Not much can be gain if you race your runs. You will become over trained, injured and forced to break law 1, staying consistent if you don’t develop a significant base to train from.
Suggestion Three train for distance first and speed later. Basically, it is necessary when you begin to train to create a base of mileage before you add speed to the equation. Speed work is necessary and effective for any runner who hopes to improve and become competitive. The greatest improvements in your performance come from a strongly developed endurance base. This is why at Rogue in each training schedule we develop we have a period of 10 – 12 weeks of work where we focus on building your endurance and base. We use a periodized schedule in each training program to insure that we develop your base before begin the speed work necessary to improve your run training.
Suggestion Four if it is your first time training for a race as long as a half marathon, 13.1 miles, joining a group will have a lot of benefits. Join a group with a coach who has been coaching half marathoners for a while is essential for injury prevention and motivation. Experienced coaches and programs have tested and tried their training methods as well as being experience to help you know when to rest & recover. Group training helps a lot with long runs, cold days, and rainy days. Knowing a group of people are expecting you will help you get out of bed or keep you on track when you don’t feel like running. Rogue Training Systems has a very experienced and long standing program for the Austin Half Marathon. Check out more at about the program at roguerunning.com