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Advice on my first 1/2...

  • 15-12-2010 2:34pm
    #1
    Moderators, Music Moderators Posts: 8,490 Mod ✭✭✭✭


    Well, I have decided that my current goal is to run the Kildare 1/2 marathon on the 15th May 2011. I just have a few questions about how to get there.

    I'm currently just wrapping up C25k, with Week 9 Day 1 tomorrow. I figure if I start the Hal Higdon 8-week 10k novice plan on the Monday after Christmas, and follow it afterwards with his 12-week 1/2 marathon novice plan, it'll be timed perfectly for the race in May (correct me if my maths is wrong :o ). My concern is that there's no formal speed-work in either of the novice plans, and I would like to increase my speed somewhat as I am quite slow at the moment and have no desire to come last! Would it be ok if I swapped one of the easy runs in the schedules for a tempo run or something like that? How much can I realistically hope to increase my pace for (I currently run between 12 and 13 minute miles)?

    My second query.. What kind of strength training should I be doing on the days in the schedule? Would it be a good idea to buy a set of free weights in argos or something and do them at home, or should I look into getting a gym membership (would rather not tbh)? What exercises should I do and how many reps? Sorry for all the Qs but I'm a total newb to this sort of thing :P

    Anyway, thanks in advance for any help ye can give. Much appreciated! :D


Comments

  • Moderators, Music Moderators Posts: 8,490 Mod ✭✭✭✭Fluorescence


    I'm thinking this training plan off Run Republic might be a good one. What do ye think?

    Week MON TUES WEDS THURS FRI SAT SUN
    1 REST 4M REST 4M REST REST 8M
    2 REST 5M fartlek REST 5M REST REST 9M
    3 REST 5M REST 5M REST 3M 9M
    4 REST 5M fartlek REST 6M REST 3M 10M
    5 REST 5M REST 6M REST 3M 11M
    6 REST 5M fartlek REST 7M REST 4M 12M
    7 REST 3-1M, 5-10k pace 3M REST 6M 3M 13M
    8 REST 5x800m, 10k pace 3M REST 7M 4M 10M
    9 REST 4x1M, 5-10k pace 3M REST 7M 4M 9M
    10 REST 6x800m, 5k pace 3M REST 8M REST 9M
    11 REST 5M REST REST 7M 3M 7M
    12 REST 4M REST 6M 4M REST RACE DAY!


  • Registered Users, Registered Users 2 Posts: 15,704 ✭✭✭✭RayCun


    You could stick with the Higdon plan, but run one run a week faster - race pace, fartlek, intervals, whatever. How does the weekly milage on the Higdon and Run Republic plans compare?


  • Moderators, Music Moderators Posts: 8,490 Mod ✭✭✭✭Fluorescence


    Run republic has much higher mileage. The higdon beginner plan starts off with 12 miles/week and goes up to 23 miles/week. The run republic starts off around 16 miles/week and peaks around 31 miles/week. It also incorporates some intervals and has a 13mi long run, which would make me feel happier about being able to physically finish the 13.1 on the day...


  • Registered Users, Registered Users 2 Posts: 15,704 ✭✭✭✭RayCun


    Maybe do the 10k novice plan and see how you feel about the milage then.

    (The strength training in the Higdon plan is non-essential, as far as I'm concerned. If you do some press-ups and sit-ups at home it will strengthen your core, so it would be good, but you don't need to join a gym)


  • Closed Accounts Posts: 3,672 ✭✭✭anymore


    Don't get too caught up with plans and schedules, unless you enjoy that kind of thing. And no you don't need to buy weights or join gyms ..unless you feel you will enjoy it. Running is the simplest of sports, basically all you need is the patience to keep training a few times a week.
    Having said that, I did use HHs intermediate plan to run my first marathon this year, but i didnt stick rigidly to it and missed two weeks training before the race because of injury. For the Dublin marathon I bought ' Brain Training for Runners' by Matt Fitzgerald (from Amazon) and it covers theory, exercises and plans for 5K, 10K, half marathon and marathon. For the Clon marathon, I am not sure I even followed a plan at all.
    I think I probably get more from the reading ( and they are good motivators) than sticking rigidly to the plans. But I am kinda less than organised anyway.
    My basic theory is that if I can run X miles regularly, then running an extra 10/15 % occasionally should be more than possible.
    Enjoy it !:)


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  • Moderators, Music Moderators Posts: 8,490 Mod ✭✭✭✭Fluorescence


    Ah, but knowing myself I'd be missing runs all the time if I didn't have a schedule, so I'll stick to one for my first race at least. I think it'll help me to learn a lot about myself and what I can achieve. After that I should know more about my body and what does and doesn't work for me in training, so I can adopt an ad lib approach in future. For now, I need a plan :P

    As for strength training - it's something I kind of want to do anyway, to get lean and toned :P. So anyone who can still offer me some suggestions for exercises will be much appreciated!

    Thanks for yer replies so far :)


  • Registered Users, Registered Users 2 Posts: 6,554 ✭✭✭Mr Slow


    I'd be inclined to get to your target distance, speed will come later. Adding distance and speed at once to your training heightens your risk of injury.


  • Subscribers Posts: 19,425 ✭✭✭✭Oryx


    Im not a plan or schedule type of runner, so cant advise you there. But if you know you need structure, thats the way to go. I know you want to aim high, but dont go for mega mileage and risk burning out or making it a chore. You need to enjoy it to do it. I know you fear coming last, and someone has to, but it probably wont be you. Everyone fears that their first time out. :)

    As for strength work, a lot of it can be done at home, for free. Pushups. Situps, plank, lunges. A pull up bar is a good addition also. Personally I wouldnt get into weights without knowing what your at. I use kettlebells, but I had to be shown correct technique.


  • Moderators, Music Moderators Posts: 8,490 Mod ✭✭✭✭Fluorescence


    Point taken. I may use a slightly altered version of the Hal Higdon plan then to avoid burnout. I'll do some bodyweight exercises to start out so, and maybe look into joining a gym much further down the line if I feel I need to.

    In other news, I found a 10k race to coincide with the end of my 8-week 10k plan, on the 13th Feb in the Pheonix park. I'm already excited!


  • Moderators, Music Moderators Posts: 8,490 Mod ✭✭✭✭Fluorescence


    I just told my mum my plan to run this half-marathon in May, and all she could say was, "Isn't that 13 miles? Are you going to be able to run all of that?" So I told her the breakdown of my plan, the gradual increases etc and the fact that it's 21 weeks away is ample time to prepare. She looked dubious.

    This is why I don't like confiding in my parents. Ego is slightly deflated now :P At least ye all seem to think I can do it! :pac:


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  • Subscribers Posts: 19,425 ✭✭✭✭Oryx


    Course you can. Just get used to 'regular folk' not understanding why you do it at all. :)


  • Moderators, Music Moderators Posts: 8,490 Mod ✭✭✭✭Fluorescence


    Ah, but it'd be nice if she hadn't been so obviously doubtful of my ability to run 13.1 miles :P. I know there's logically no reason (other than getting injured etc) why I shouldn't be able to build up the endurance, but there's always that niggling doubt in the back of yer mind, so her disbelief in me kinda stung. Oh well! Onwards and upwards :D


  • Registered Users, Registered Users 2 Posts: 2,842 ✭✭✭Micilin Muc


    I was in the same boat as you a short time ago. I've recently reached the 5-mile distance and am planning to run a half marathon in April.

    I've been using a 10-mile HH plan to bridge the gap and have found that I'm naturally getting quicker since the start of the plan, probably because the descreased mileage from the end of the 5-mile plan to the start of the 10-mile plan gives me a chance to do quicker runs.


  • Moderators, Music Moderators Posts: 8,490 Mod ✭✭✭✭Fluorescence


    Best of luck with your half in April! :D

    I just came across this 1/2 plan on runnersworld. Anyone have any experience with it? It seems perfect for my needs at the moment.


  • Closed Accounts Posts: 3,957 ✭✭✭digger2d2


    Hey Fluorescence,

    Firstly, don't listen to your Mother! ;) In my 'limited' experience I wouldn't get too caught up on speed work or free weights based on your current rate per mile/experience. I'd advise that you concentrate on enjoying your running and building up your mileage...You will be amazed at what distance you can achieve if you keep running regularly and upping your long run at the weekend. A lot depends on whether your intention is to complete the distance or achieve a specific time!

    If you take a look at the recent Novice Marathon 4:30 thread you will see (if you have enough time) the path that a lot of people took through 5 mile, 10 mile and half marathon races before moving on to the Marathon itself.....


  • Closed Accounts Posts: 2,663 ✭✭✭claralara


    I started my log last March (I think) having completed a 10k race and with the intention of following through on the New Years Resolution to run a Half Marathon.

    My aim was originally the Enniscorthy Half which was on the 27th June but I actually ended up doing the Kildare Half which was on the 9th May (I think). I just followed the sound advice of the people on here and loosely the HH Half Novice plan (I didn’t want to tie myself down to a strict plan because I didn’t to fail!). I think my first long run was 6miles and I was not looking forward to it! I must go and read back over my log and see if there’s anything useful I can proffer! For now I’d say, pick a goal, get some sort of plan together and just enjoy it!

    Also, my mother had the exact same reaction and still thinks that these poor people who run half marathons and marathons must have done something awful in a previous life! That said, she doesn’t scoff or frown anymore and is becoming more encouraging and praising. However she’s still likely to say ‘would you not just go for a coffee and read a book and relax’ on Sunday afternoon when I say I’m off for a run for some me-time. She’ll always be an aule mammy!!

    Best of luck with it! :)


  • Moderators, Music Moderators Posts: 8,490 Mod ✭✭✭✭Fluorescence


    Thanks! I may take a look at your log later for some inspiration :P
    claralara wrote: »
    Also, my mother had the exact same reaction and still thinks that these poor people who run half marathons and marathons must have done something awful in a previous life! That said, she doesn’t scoff or frown anymore and is becoming more encouraging and praising. However she’s still likely to say ‘would you not just go for a coffee and read a book and relax’ on Sunday afternoon when I say I’m off for a run for some me-time. She’ll always be an aule mammy!!

    Nah she's really happy for me and glad that I took up running. The first time I ran 2 miles she was really excited and proud. Her reaction yesterday was genuine doubt that I could physically do 13.1 miles, rather than, "But sure why would you want to do that?!" Anyway, they'll see. They'll all see :pac:

    Thanks again everyone :)


  • Registered Users, Registered Users 2 Posts: 6,554 ✭✭✭Mr Slow


    I just told my mum my plan to run this half-marathon in May, and all she could say was, "Isn't that 13 miles? Are you going to be able to run all of that?" So I told her the breakdown of my plan, the gradual increases etc and the fact that it's 21 weeks away is ample time to prepare. She looked dubious.

    This is why I don't like confiding in my parents. Ego is slightly deflated now :P At least ye all seem to think I can do it! :pac:

    To quote Wil Smith in The Pursuit of Happiness - ' People can't do somethin' themselves, they wanna tell you you can't do it. If you want somethin', go get it. Period.'


  • Subscribers Posts: 19,425 ✭✭✭✭Oryx


    Anyway, they'll see. They'll all see :pac:
    When youre out doing those long runs, this is your mantra. :D


  • Registered Users, Registered Users 2 Posts: 6,554 ✭✭✭Mr Slow


    When you're up to 7/8 miles come on one of our runs in the park, you'll get great support and advice if you need it.


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  • Moderators, Music Moderators Posts: 8,490 Mod ✭✭✭✭Fluorescence


    mrslow wrote: »
    When you're up to 7/8 miles come on one of our runs in the park, you'll get great support and advice if you need it.

    Pheonix park? I may just do that sometime, thanks :)


  • Registered Users, Registered Users 2 Posts: 807 ✭✭✭poconnor16


    Hi OP,

    I think I am in a very similar situation to you. I started with C25K and progressed with Hal Higdons 10k for novice. I recently completed the Clonakilty 10k in 1:06:30.
    I am thrilled to have finished it without walking and thats step one. Next time I do a 10k (hoping to do the Ballydehob on Paddys day) I will be happy to improve on that. I might try a 10 mile after that and so on.

    I guess what I am trying to say is that once I am improving by some percent all the time I am happy. Anything more aggressive that that and running becomes a chore. Right now, running is what I look forward to after a day stuck at the desk. :)

    I would say though, if increasing your speed really does inspire you, look into joining a running club. They will help you to do that, but also help you to avoid injury. Just try it out first though, because in my experience those guys are sooooo fast! You need a bit of mileage built up first. A good running club will advise you anyway.

    Best of luck and keep it going ;)


  • Moderators, Music Moderators Posts: 8,490 Mod ✭✭✭✭Fluorescence


    Thanks for that. I'm actually studying out in UCD at the moment, so I may join the athletics club here. I was thinking of leaving it til next year since I'm still only building up my mileage, but I'll consider going along sometime in January... We'll see :P


  • Registered Users, Registered Users 2 Posts: 258 ✭✭MaroonTam


    fluorescence.

    Great goal for 2011! Don't let any doubts creep into your mind - you can do it.

    In terms of Speed - don't worry about it. from your beginning start (C25K) you will see speed gains naturally as your mileage increases.

    As for finishing last... 13 minute miles would have seen you finish in 1141 place out of 1256 listed results from last years Kildare half. (and would have seen you finish over and hour ahead of the last finishers). Its pretty safe to say, unless you walk the full course - you wont be last.


  • Registered Users, Registered Users 2 Posts: 6,554 ✭✭✭Mr Slow


    MaroonTam wrote: »
    fluorescence.

    Great goal for 2011! Don't let any doubts creep into your mind - you can do it.

    In terms of Speed - don't worry about it. from your beginning start (C25K) you will see speed gains naturally as your mileage increases.

    As for finishing last... 13 minute miles would have seen you finish in 1141 place out of 1256 listed results from last years Kildare half. (and would have seen you finish over and hour ahead of the last finishers). Its pretty safe to say, unless you walk the full course - you wont be last.

    +1 on this, when you're running 10 miles at 12/13 min miles you'll be running 4/5 at 10 min miles.


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