What to do after B210K?

LarMan

Hi

I am currently doing a Bridge to 10K plan and have two weeks left. I have signed up for the Wicklow half Marathon in March 2012 and plan to start doing Hal Higdons Novice II half marathon training plan at the start of the New Year which should finish the week before the race.

I was wondering what people recommend to do in the 4 weeks between the end of the B210K and the half marathon training.

I should give some information about myself at this stage. I started running 4 months ago (well mostly walking at the start) primarily as a way to accelerate weight loss. I have lost 3 stone since May but still have 2 stone to go to get to a BMI of 25, I would hope to be at goal weigh before the race. I am a 42 year old male and as you can tell not in the best of shape. I can currently do the B210K at a pace of 10Kph but that pace is quiet taxing. My ultimate goal would be able to do the 10K in under 50 minutes and to do the half marathon in 2 hours.

I feel that I need to do some speed work to try and get used to running faster if I am ever going to beat 50 minutes. I will also need to build more stamina but I imagine the half marathon training should give me that as it requires 5 runs a week, one of which is a long run leading up to 12 miles in the final week.

Any advice would be appreciated.

LarMan

AEDIC

Which Bridge to 10k plan did you follow?

Krusty_Clown

Hi LarMan (do I know you?!), firstly:
You shouldn't plan to have the Hal Higdon plan finish the week before the target race, as the plan generally includes a taper phase, which brings you right up to race day. Having said that, I always found it useful to include an extra week in any longer training plans, as it gives you a bit of contingency for travel/injury/illness.

Secondly, there's little point in trying to fit-in some speed-work in the four week gap, if the subsequent program doesn't include any speed-work. Most of your gains will be moot by the time you hit the end of the program.

Given that you have that four week window, would you consider building up your mileage a little, and introducing some speedwork and tackling the HH Intermediate plan? In terms of mileage, the difference between the first week in the two plans is around 5 miles. If you could build up to running around 12-15 miles per week, including some speed-work, you should be capable of starting on the intermediate plan (being watchful for signs of over-taxing yourself (shin-splints, etc.).

The intermediate plan includes runs at 5k pace and race-pace, so you could start building up towards these. For example:
Wed: 2 x 400m @5k pace
Sat: 1 Mile warm-up, 1 Mile at race pace + easy jog + 1 Mile at race pace

Wed: 3 x 400m @5K Pace
Sat: 1 Mile warm-up, 2 Miles @ race pace

That kind of thing. Gradually get yourself ready to tackle the intermediate plan. The Novice plans tend to be for those whose goal is simply to complete/cover the distance. The intermediate plans would be aimed at those hoping to achieve a specific time goal. Good luck!

LarMan

Thanks Krusty, yes you do know me. I see what you mean on the speed work. I did look at the intermediate and I suppose I was put off by the fact that it is aimed at those trying to improve their race times, which seem ambitious considering I have never run a race .

I am really interested in just covering the half marathon distance but I would love to do it at 10 Kph pace. I would also be concerned about the number of rest days being only one compared to two in the Novice category.

As you correctly point out I would be concerend with getting injured. At the moment I am doing 3 days a week with the last week of the B210K weeks getting me to 20 miles for the week. The rest days are certainly needed at this stage.

Having said all that I think the intermediate does look good, I'm just not sure I can do it given the limited amount of running I have done.

LarMan

Krusty_Clown

The name was a bit of a give-away! Technically there are two rest days in the plan, Monday + Friday. There are four key run days, with Thursday looking kind'a optional. It's not that different to the novice plan, just with a greater emphasis on 'performance', rather than 'completion'. The penultimate week in the intermediate program is around 26 miles, so not too far off of what you are doing at the moment, and during the plan you will be making incremental improvements.

You could take the approach of building up to it anyway and if you are finding it difficult (causing niggles and other issues) then you can back off to something less intensive (closer to the novice program).

LarMan

I'll give it a try, I can always switch back if I find it too taxing. Thanks for the advice I appreciate the expert feedback.

LarMan

AEDIC wrote: »

Which Bridge to 10k plan did you follow?

Hi

I use the following plan, I have an iphone app from Bluefin software which is great for giving me the interval prompts.


Each workout includes a 5 minute warmup walk and 5 minute cooldown walk

Week 1
Duration: 53 min.
Run 10 min/walk 1 min Repeat x 4.

Week 2
Duration: 57 min.
Run 15 min/walk 1 min. Repeat x 3.

Week 3
Duration: 63 min.
Run 17 min/walk 1 min. Repeat x 3.

Week 4
Duration: 66 min.
Run 18 min/walk 1 min. Repeat x 3.

Week 5
Day 1: Duration: 55 min. Run 22 min/walk 1 min. Repeat x 2.
Day 2: Duration: 61 min. Run 25 min/walk 1 min. Repeat x 2.
Day 3: Duration: 71 min. Run 30 min/walk 1 min. Repeat x 2.

Week 6
Duration: 70 min.
Run 60 min.

Krusty_Clown

LarMan wrote: »

I'll give it a try, I can always switch back if I find it too taxing. Thanks for the advice I appreciate the expert feedback.

I wouldn't call it 'expert advice'!

By the way, if you've been doing all of your training so far on a treddie, you should think about gradually shifting it outside, firstly by gradually incorporating running on grass, and then gradually incorporating road running. Very few races take place on treadmills.

LarMan

Krusty_Clown wrote: »

I wouldn't call it 'expert advice'!

By the way, if you've been doing all of your training so far on a treddie, you should think about gradually shifting it outside, firstly by gradually incorporating running on grass, and then gradually incorporating road running. Very few races take place on treadmills.

You are too modest, anyone who runs several marathons in less than 3 hours is expert in my book. I am glad to say I am doing it all on the road. I'm even running in the rain, which seems like most of the time these days.

Krusty_Clown

God stuff. The last thing to mention is that the Wicklow route has two climbs in it, neither of which are terribly significant (~40m and 83m), but when you're running them for the first time in a half marathon at race pace, they'll feel tough. So when doing your long runs on a Sunday, it would be a good idea to incorporate a couple of hills, preferably in the middle and towards the end of your run, to simulate the increased effort of race day.