Training for a half marathon

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Yo,

I have a friend who's just started "training" for a half marathon. Here's what I know about him: he weighs 182lbs, 5'11" tall, ~20% BF and can just about run 1 mile without stopping, in 9 minutes. This exhausts him.

I'm totally behind him and think he can do it if he goes about it sensibly, but what do you, the good users of the forums, think he should concentrate on first? IMO he needs to shed a bit of weight first as this would make running easier, so maybe he should do some HIIT? Or should he just stick with running at a consistent speed and just slog it out until he gets faster and can go further?

+ is diet relevant? Is there anything specific he can do to make this easier? Presumably he will be more successful with a little knowledge than entirely without.

Thanks in advance.
 
when is the 1/2 marathon...
 
Very basic I would advice run 3 times a week, Monday long jog 8-10 km, Wed & Sat easy jog maybe 4-5 km, add some interval training and hilly runs but he should be in good physical shape before attempting half marathon (being able to run 7-8 km in 60-70% max heart rate is good start) do this for 14 weeks and aim for victory :D
 
If he was an old runner coming back after a break Id say HIIT - for examlpe rush 20sec, walk 20sec, run20sec..... but since he's an unexperienced runner he just need to get some miles in his legs to start with to get the running tecnique right so longer runs at a lower pace would be best to start with imho.

He is a bit overweight yes so combine the runnig with a longer walk daily and a controlled diet.
 
cheers, this helps
 
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