Although we haven't had much snow to keep us indoors, the after-holiday letdown and shorter, grayer days can turn runners into couch potatoes.

But spring is just over the horizon when you're training for a spring half marathon.

The half marathon distance of 13.1 miles is one of the most popular race distances in the country. It's almost the perfect race because it's long enough to require a commitment but not so long that it invites injury and overtraining.

And half marathon training is perfect for winter and early spring:- plenty of long, slow distances with little to none of the intense speed work on the track.

The half marathon is a favorite of Ellwood City runner, coach and race timer Herb Cratty.

Cratty finished fourth at Run to Read Half Marathon in Fairmont, W.Va. with a time of 1 hour, 19 minutes and 30 seconds. The early January race was a training race for Cratty's trip to the Myrtle Beach Half Marathon on Feb. 17.

"The half marathon is a healthier distance than the marathon," Cratty said. "It has the same feel of the marathon without the overload of miles."

You can find a ready-made training plan to suit your fitness and performance goals online, at any running store or make your own 10- to 15-week plan incorporating these key parts.

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Mileage. A ballpark calculation (3 x average daily miles = successful race distance) suggests weekly mileage of about 30 miles. If you've been running at that level consistently, aim for 40 to 50 total miles.Increase weekly mileage gradually, no more than 10 percent per week. If you currently run fewer than five days a week, add an additional day of easy running. If you're already running five days, add miles to non-consecutive days. Schedule rest days as needed.•

Cross training. Your intention, especially in the early part of half marathon training, should be to build endurance. Substitute any activity that gets your heart rate up and keeps it there for at least 20 minutes as an alternative to pounding the frozen pavement. Activities such as cross country skiing, cycling at fast pace or using an elliptical trainer works the cardiovascular system.•

Long run. The weekly long run is a staple of distance training. Luckily, this type of training is perfect for winter days when you're feeling as fast as a lumbering bear under your insulating layers and the road surface varies from slop to slick.To complete the half marathon, gradually build the distance of your long run (no more than a 10 percent increase per week) to at least 10 miles. To race and not just complete the half marathon, aim for at least two long runs of more than race distance during the training cycle.•

Leg strength. For the longer race distance, substitute strength for speed. If you already have an adequate mileage base, make one of your weekly runs a hilly one. Run harder but not all-out, on the uphill portions.•

Body strength. A strong core and upper body is important for efficient running for the longer distance. Winter is a great time to add a few days per week of a simple calisthenics routine or weight circuit to strengthen back, abdominals, shoulders and arms.

Saturday, 8 a.m.: Up-N-Running group run, Valencia. Run for fun with friends. 724-898-2525 or runpa.comSunday: Slippery Rock University All-Comers Indoor Track Invitational, Slippery Rock University. Name says it all. 724-738-2798Feb. 11, 8 a.m.: Frigid 5-Mile Run, Murrysville. 412-490-0881 or ksmith@eliterunners.comFeb. 24, 10 a.m.: Spring Thaw, North Park. Choice of 10, 15 or 20 miles in this 29th annual event. 412-490-0881 or springthaw10@hotmail.comMarch 4, 8:45 a.m.: Mill Creek Distance Classic Half Marathon, Youngstown, Ohio. Hilly and scenic run through park district. 330-782-2912 or cmille2195@aol.comMarch 17, 9:30 a.m.: Chambersburg Half Marathon, Chambersburg. 301-739-1366 or www.chambersburgrrc.orgMarch 18, 7 a.m.: Shamrock Half Marathon, Virginia Beach, VA. Starts one hour earlier than full marathon. www.shamrockmarathon.comMarch 31, 8:30 a.m.: Just a Short Run, North Park. Choice of half marathon or 30K, official Team in Training event. 412-490-0881 or info@justashortrun.netMarch 31, 11 a.m.: Cook Forest Half Marathon, Cooksburg. 814-393-2081 or www.clariontrack.comApril 1, 9 a.m.: Athens Marathon and Half Marathon, Athens, Ohio. Run on flat and scenic Hocking Adena Bikeway. 740-594-3825 or www.athensmarathon.orgApril 21, 9 a.m.: Armstrong County YMCA Big Foot Half Marathon and 5K, Kittanning. Run mostly on paved bike trail along Allegheny River. 724-545-1566 or k_knepshield@yahoo.comApril 28: Country Music Marathon and Half Marathon, Nashville, Tenn. 615-742-1660 or www.cnmarathon.com

<B>Run to Read Half Marathon, Jan. 6:</B> David McCollam, 1st Overall M, 1:13:34; Herb Cratty, 4th Overall M, 1:19:30; Cathy Timperman, 1st Overall W, 1:31:44; John Mullen, 1:59:33Send comments and suggestions: Patricia Neubert, 435 Cherry Valley Rd., Saxonburg, Pa. 16056. Phone or fax: 724-352-4395