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Beginner Training - What's next after 10km?

  • 15-11-2020 07:55PM
    #1
    BeginnerRunner
    Registered Users, Registered Users 2 Posts: 295 ✭✭


    Hey all, hoping for either some ideas, or a rubber stamp of my plan :)

    I'm at the tail end of the Hal Higdon Novice 10k. Ran 11.44km @ 5m 46s and 77% MHR average yesterday.

    Have about 3 weeks of 2x/week runs and 5 weeks of 3x/week under my belt now and everything feels ok so far.

    I'm VERY aware that I could run myself into the ground quickly so I'm looking for some ideas...

    What I'm thinking might be smart is to do the following;

    > re-run the novice 10k progression
    > add 1-2km to the longest run of the week each week
    > throw in a 15-20 minute 65-70% MHR 4th day somewhere in the week

    That would bring average mileage (can I say mileage when talking in kms? kilometerage sounds odd) from about 15-117km/week to 21-24km and would probably see a longest run of around 15-18km in 8/9 weeks time.

    I don't want to do anything tempo or speed related right now. Just wanna be able to turn the noggin off, bang on a podcast and get some easy cardio in.

    Would love some ideas. And don't mind paying for a program if there's one worth looking at.

    Short/medium term goal = sub 2 hour half marathon

    (I've also no idea how reasonable that is with current stats, or how long it'd likely take - so would welcome info there too!!)


Comments

  • #2
    pansophelia
    Registered Users, Registered Users 2 Posts: 277 ✭✭pansophelia


    Hi, sounds like you've started very sensibly!

    The first programme I ever followed (and one of the only ones I've 100% successfully followed) was the Hal Higdon Novice Half - the mileage not much more than you're doing now. It requires 4 days a week running, but the mileage not particularly high, starts at 12 miles and peaks at about 22 miles. Longest run I think is 10 miles.
    You could take it easy completing this programme, then repeat it again or try the Novice 2 before trying the sub 2 hour half marathon. And fair play with the heart rate training - good way to go to make sure you're taking things easy enough.


  • #3
    BeginnerRunner
    Registered Users, Registered Users 2 Posts: 295 ✭✭BeginnerRunner


    pansophelia wrote: »
    Hi, sounds like you've started very sensibly!

    The first programme I ever followed (and one of the only ones I've 100% successfully followed) was the Hal Higdon Novice Half - the mileage not much more than you're doing now. It requires 4 days a week running, but the mileage not particularly high, starts at 12 miles and peaks at about 22 miles. Longest run I think is 10 miles.
    You could take it easy completing this programme, then repeat it again or try the Novice 2 before trying the sub 2 hour half marathon. And fair play with the heart rate training - good way to go to make sure you're taking things easy enough.

    I did not know he had a novice half plan. That seems like the most sensible approach so. Sorted. Thanks :)


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