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1/2 Marathon Plan

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  • Closed Accounts Posts: 297 ✭✭Kissy Lips


    No need two cross training days. Run Monday and Saturday too. Rest Friday.


  • Registered Users Posts: 2,415 ✭✭✭Singer


    Kissy Lips wrote: »
    No need two cross training days. Run Monday and Saturday too. Rest Friday.

    +1 more running.


  • Closed Accounts Posts: 297 ✭✭Kissy Lips


    This is a novice plan but I would still think that your weekly planned mileage should be +10. Turn those 22 miles weeks into 32 mile weeks by adding two more sessions.

    Since it is your plan, it is up to you to work out your ramp up. Maybe introduce the two extra sessions starting at 3 miles each etc.


  • Registered Users Posts: 927 ✭✭✭Irishder


    Kissy Lips wrote: »
    This is a novice plan but I would still think that your weekly planned mileage should be +10. Turn those 22 miles weeks into 32 mile weeks by adding two more sessions.

    Since it is your plan, it is up to you to work out your ramp up. Maybe introduce the two extra sessions starting at 3 miles each etc.

    Thanks ill up the mileage so. What pace should i run those extra miles at? I presume slow and easy?


  • Registered Users Posts: 4,299 ✭✭✭ariana`


    Irishder wrote: »
    Hi,
    Just about to finish a couch to 10k plan and wanted to start into a half marathon plan. I have cobbled together the plan below and would like to hear what people think of it.

    I am running 10K in about 65 mins in training and would hope to complete the half (Waterford) in about 2:15. Does the plan make sense for those goals?

    https://ibb.co/QdKqJdp


    https://ibb.co/QdKqJdp

    [IMG]<a href="https://ibb.co/QdKqJdp"><img src="https://i.ibb.co/xH7c2HX/Half.jpg&quot; alt="Half" border="0"></a><br /><a target='_blank' href='https://imgbb.com/upload'>upload image</a><br />[/IMG]

    Would you think of running a 10k race first? It might give you a better idea of a target for your half and training paces appropriate to your current fitness rather than you goal fitness.

    You will definitely run faster than 65 min in a race environment with the right preparation and added stimulus of being in a race.

    I'm just guessing but i think you may want to be closer to 60 mins for 10k to target a 2:15 HM, there are calculators (McMillan is quite popular) out there that can help you to predict your race time based on a race at another distance.


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  • Registered Users Posts: 927 ✭✭✭Irishder


    Yeah i signed up for the great ireland run in pheonix park on Sunday 14th of April. So that should give a good indication of where i am.


  • Registered Users Posts: 3,545 ✭✭✭wassie


    If you really want to improve speed without upping the mileage to drastically in a relatively short time, then try incorporating hills if possible into your runs to vary the elevation.


  • Registered Users Posts: 927 ✭✭✭Irishder


    I am more interested in building my mileage. I have signed up for DCM this year and i plan on following the novices plan here when it starts up. I am just trying to get in good enough shape to do that.

    Thanks for all the responses.


  • Registered Users Posts: 4,299 ✭✭✭ariana`


    Irishder wrote: »
    Yeah i signed up for the great ireland run in pheonix park on Sunday 14th of April. So that should give a good indication of where i am.
    Great, best of luck with it.


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