I would appreciate ANY advice...
A friend of mine who hasn't run more than 2-3mi a few times in the past couple years just asked me to hel him train for a 1/2 marathon. He's in shape from other stuff (lacrosse, biking etc) but just doesn't run much.
So what should i tell him to do to get in shape, without killing him! He hasn't decided when he'll do the 1/2.. most likely in the spring (april?) He doesn't want to do it wicked fast... just decent. THANKS!!
If he does sports like lacrosse he should already have decent explosive speed so the most important thing is to get him used to a continuous effort. I would recommend starting with 30min runs at a pace slow enough that he never has to stop and walk. After doing this consistently a few times a week gradually build up the time spent running. If the half-marathon is in April he won't have time to follow a serious programme but you can do enough to get him round the course in one piece. :)
I think it is important to get this guy to run on consecutive days. If he can run for half an hour, have him do it the next day too. Then he can take 1, 2, 3 days off, however many he wants. Back-to-back days will build his stamina quickly.
Ok, so how long should I have him get his long run up to?? 10? His big thing is he doesn't want to stop, he's competitive so care about time, but I think not stopping is more important.
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