How should I train for a half marathon?

My Dad and I are running a half marathon in mid October. I'm a beginner runner, and he's a moderate runner. I've never run anything more than about a mile at a time. Any tips for training for the race?|||You should be able to reach a standard that will get round a half marathon fairly comfortably by October. The following training schedule should get you round without too many problems.


Build up gradually, and try to run 4 to 5 times a week.


Build your weekly mileage up by about 10% per week.


One of your runs should be long, keep the speed down, if you can't carry out a conversation, you're going too fast.


You should try to build up the long run so that you get several that are over 10 miles, but there's no real need to go over 12. If you can do 12 miles at the end of a full weeks training, then 13.1 miles will be easy after a week or so easing back.


Your other runs should be varying distances from 2 - 3 miles up to about 6 - 8 miles. Again, build up to these distances gradually.


Try to run faster in some of your short runs, to boost your base speed.


Try to mix up the runs, so that you have an easy run, or a rest day, the day after a hard run. Some of your easy runs could be replaced with a swim or cycle ride.


Every few weeks, ease back a bit to allow your body to recover from the extra load that you're putting on it.


Two weeks before the race, start to ease back, but don't stop, just run easier and shorter distances.


Good luck, and I hope this helps.|||Though the book "The Non-Runner's Marathon Trainer" goes up to a full marathon, you could readily use it for the half marathon distance:





http://www.amazon.com/Non-Runners-Marath鈥?/a>





It's generally the number one selling marathon training book, and is targeted primarily to first-timers whose primary goal is to finish.





You can also get lots of info and recommendations and ask questions as you need on the boards at Runner's World:





http://forums.runnersworld.com





Bob Glover's "Runner's Handbook" is also the standard resource for all things running for beginners/intermediates:





http://www.amazon.com/Runners-Handbook-B鈥?/a>