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Couch Potato to Marathon in 18 weeks?
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You've got four months to train, and for the London Marathon at least (and its not a bad rule) they say you should be able to run at least 15m comfortably 3 weeks before the marathon for it not to be a nightmare. That means you only have to increase your long run by 5m a month for the next three months. Thats only 1.25m a week.
Don't try to increase every run, you only need to increase one run a week to form your long run, the others should stay shorter, but increase slowly as you get fitter.
If your doing 3 runs a week, for example, and you can do 1m now, with 12 wk's training available i'd do something like this:
wk1
1m,1m,1m
wk2
1m,1m,1.5m
wk3
1.5,1m,2m
wk4
1.5,1.5,3m
wk5
2m, 1.5, 5m
wk6
2m, 1.5, 6m
wk7
3m, 2m, 8m
wk8
4m, 3m, 9m
wk9
4m, 4m, 7m
wk10
5m, 4m, 11m
wk11
6m, 4m, 13m
wk12
6m, 5m, 15m
Forget the 10% rule, you'll never make it in time if you follow that, it's nonsense anyway.
When i started i did 1m in 10mins the first day, then 2 days later did 15mins, 2 days later i did 10mins, 2 days later i did 20mins, 2 days later i did 10mins, two later i did 25mins, 2 days later i did 10mins, 2 days later i did 30mins etc, up to 65mins, from there i started doing 2m every other day for a week, then 3m every other day for a week, then 4m every other day for a week, then i went from 4m to 9m, then 11m.... i didn't have clue how to train, just made it up as i went along.
PS, btw the more times a week you can run, the easier it gets, sounds daft, but once you get over the initial shock to the system your fitness will go through leaps and bounds, running only 3 times a week is really hard work!
Lg - I've no idea whether you will or will not suceed but your growing enthusiasm has got me sat here smiling.
Once you are running a bit more why not see if there is a running club near you with a beginners group. Running in company can feel easier.
Careful with dismissing the 10% rule without understanding what it means. In general it is OK to increase your distance between 1/2 and 1 mile a week when starting out - depending on the individual. Once you get up to 13miles then you can safely jump to 15 and 18 with no real worries. But what the 10-20% rule does is stop you going out and suddenly increasing your running day after day, week after week. Your body won't cope and you can't adapt to the changes that quickly.
As Lardarse says; When you are doing 4 mile runs then it will be time to stick to the 4milers for a bit while only increasing the distance of one of those weekly runs.
Another thing to be aware of is: if you only go up to 15miles you'll still need about 3 weeks rest after your last 15mile run before the marathon.
Lardarse (did you ever deserve that nickname?), thank you very much for taking the time and effort to write all of that for me - that's very kind of you. I understand - from the training plans I had looked at - the bit you said about keeping the weekly runs short: 3-5 miles and building up the long run, so that the overall weekly miles starts to mount up. I just didn't know how to get to one mile (before today) and then what to aim for after that - because all the other training plans assume you can already run at least 3 miles non-stop.
My legs should be getting used to at least walking for a fair few miles now because of the walks last week and I will be out for around 2 hours a day again this week with my auntie and the dogs, but what I noticed about the running today was that, even though it was probably barely faster than a brisk walk, there was a big difference in my heart rate/breathing. I could really feel my heart pounding and my lungs from sucking in the cold air. I think I understand now that when you run, you are really exercising two different systems: the muscular-skeleton (or whatever its called) and the cardiovascular (if that's the correct term). Both of mine need a lot of work!
And also, above all that, there's something else you need to do - you need to force yourself on. It's that self determination that I've lacked. Even just doing that mile, I had to block thoughts that I looked stupid, that I wouldn't make it to the end etc and just concentrate on running slowly, relaxing and keeping going. I saw lots of runners today in the park (as I drove there). I felt almost like beeping the horn or cheering them on. They were running up hills and for what looked like miles and I wondered whether I'd ever be like them. There is something "in" them, that makes them run, just for the sake of it, because no-one is forcing them to do that...I mean, I felt really chuffed with myself for running a mile, but imagine being able to run further!
It seems crazy, but I worried about being stranded - that I'd run a bit away from my car and then not have the energy to even walk back
It's weird how your mind works against you. It reminds me of how the mind works when you give up something bad for you, like smoking...but there is a buzz in conquering a distance (even a mile), because you've pushed yourself on, achieved something.
Anyway, I'm going to give your plan a go. I will run at least 4 times a week. The book I have says that you need to factor in recovery time, especially the day after the long runs as they get longer (10 miles plus). I've also borrowed a mountain bike and/or I'll go swimming on my days off.
Bridget - thanks. I'm glad I made you smile! I just hope I can keep this up. It's okay to muster enthusiasm when something's shiny and new, it's keeping it up after that initial euphoria that's the difficulty! And you are right about the company - I've joined a jogscotland group that starts in 2 weeks, though I might have to change the level. I opted for the beginners level, but I think I already managed close to their 10th week goal today. Maybe in 2 weeks, I'll be doing that a bit easier. I will have to ask them if I can start at the next level up group.
Will report back from the coalface tomorrow.
Tim,
Thanks for this. You are right. I'm reading through my marathon trainer book and it's saying exactly the same things as you, about the need for the body to have time to get used to any increase in distance gradually to prevent injury and also for a tapering off period. I have 18 weeks before May 22nd, so should have time for that recovery period (with lardarse's suggestion).
If I can get up to 2 or 3 miles, then I might take the idea of the longer runs a bit more seriously. For now, I will concentrate on just getting a mile in comfortably and gradually adding to it, running 4 times a week (the weekend run being longer than the other three). For now, I'm not thinking too far ahead. I'm just going to take it one day at a time. If the weekly miles tot up, then good. But I'm just going to think one - slow- run at a time (or I'd just get overwhelmed). Thanks.
I've been lurking
Congrats on your first mile
Wow, thanks for the encouragement everyone. It's very welcome, especially today because we came close to a bit of a tragedy today. It ended up a rotten morning.
My auntie and I had to run/walk along the grass because it was so slippery on the paths (and the road is no good with the dogs) and we got a bit close to the loch. My auntie's little Yorkshire terrier ran off to chase some distant ducks, not realising that he was running across the frozen loch. Of course, the ice cracked and he went under, wearing a heavy (for him) dog coat. My auntie was hysterical, shouting at me to jump in after the dog because she couldn't swim. When I refused (I love dogs, but I'm a single mum!), I had to hold her back from jumping in. Thankfully, the dog managed to heave himself back onto the ice and get back to us, but my auntie was very upset and tearful all the way back, saying, "Never again!" The dog is like a child to her...thank goodness he managed to get out.
It was so slippery underfoot today and raining, yet I still wanted to go. I'm really surprised by that. We were out for an hour and ran - a very slow jog - for probably half of that, where we could. I think I now need to get out on my own though, without the dogs or pacing myself with someone else. I'm going to look up a route around my local streets and get back out for half an hour's running. I want to measure my distance.
My goodness, WHAT is happening to me?
Have already been out for an hour in the pouring rain and that's not enough for me! Besides, I need to run in these new trainers.
Thanks again for the kind words today - just the pick-me-up I needed!
Scary stuff.
.
These are the only reason I've been able to get outside over Christmas and the New Year - really worth getting. And you can wear them over ordinary shoes and boots as well (I'm not on commission, though I wish I was because I've been recommending them to everyone).
Yaktrax
Running Rodent - thanks for the link - looks interesting. I'll look at it again in a minute.
That's me just in after running for a mile by myself. I left the heavy parka at home this time! I did the mile in just under 8 minutes comfortably - I'm still trying to slow myself down. Before I went, I was worried I'd look stupid. When I saw my neighbours simling (one laughing!) at me, I felt stupid. But once I got going, I really started to enjoy myself, just running, feeling the cold air cool me down as I ran along.
It's a great feeling! I want to get back out and run and run. But my knees are aching a bit, so I'm going to take the advice of everyone on here (most recently, Tim's) and not do too much too soon. There's no point in getting injured just when I'm starting out. Amazingly, I didn't feel out of breath or that my heart was pounding after that mile either.
I had lit the coal fire and boiled the kettle before I set off, thinking that the thought of a warm drink and a roaring fire might sustain me in my run. I didn't even think about that. It just feels so liberating to be outside, running. No wonder kids do it naturally and are a lot happeir than most grown-ups.
Same again tomorrow.
Er, watch those 8 minute miles... collective wisdom says you don't want to go too fast in training. You're trying to train your long, slow abilities, not your sprints.
And then there's the concern about injuries... We want to see you at the start line...
You need to write a blog Lazeegirl so that you can see how far you have come.
Nice to suprise yourself at times.
Good on you for getting out there though.
Was I glad to come home to the news that 8 mins is too fast! I ran the same mile in reverse this morning and was really disheartened that it took me 12 mins (+18 secs). It must have been mostly downhill yesterday because it seemed a bit - oh, NOW I know where the phrase "uphill struggle" comes from! You learn something new everyday..
Squeakz, you're right - I should write a blog. I'm supposed to be writing a book just now, but I haven't been doing anything on that since last week, such has been my interest in running (or at least reading about it!)
I'll need to get back to my "day job" and try to fit the running more quietly in the background. That will be easier when my auntie goes back to work and I'm not out walking for a couple of hours every day as well.
Aww, Lardarse - that's a shame! I could have done with your pearls of wisdom too. Maybe you should write a book for beginners, like me?
All this exercise is making me ravenous - I've had a huge appetite since last week.
You'll soon find running fits into your daily routine and you'll have time for all the usual stuff too. And a 12 minute mile is perfectly acceptable for a beginner, especially when you're builing up your distances, so don't feel disheartened. In fact I was shocked when you said you'd managed one in 8!
Remember, you'd get round a mara in less than 5.5 hours if you kept up 12-minute miles!
Have you tried adding in walk breaks so your total "time on feet" is longer? Or even adding a couple of shortish runs into your long weekend walks?
Berry,
Thanks for your encouraging words. Last week and this week, I've been out walking for around 2 hours at a time with my auntie and the dogs. We try and get in a few jogs here and there, but my daft pup thinks that's a game and keeps running into me! And my auntie has been moaning that she can't run far. I've had to keep the walking periods (of 2 hours on my feet) separate from the mile runs that I've been doing on my own (and timing it). I have worked out a couple of routes and have only run the mile, no more. Although I probably could do more running, or keep walking again after the run, I don't want to do too much too soon. The walks have been in a country park - a lot of trails through woodland, through fields and up and down hills etc so my legs are - I feel - getting a good workout (for a beginner).
The first week, I had aching muscles. I learned - from youtube and a book - how to do some stretches. Then the aches started on my knees. One knee then the other, till both knees were so stiff that it was hard to get down steps. I felt like an old lady last night! The mararthon book has great advice on all types of injuries. It says that most injuries are not the, "Oops, I just hurt myself" type, but the gradual wear and tear type. It also says that aches and pains are normal in that your body is being used in a way it hasn't before, or for a long time and that's why proper recovery is necessary. So, I'm trying to just take things slow and steady.
This week, it's walking as much as I can and running a timed mile on at least 4 days.
Next week, I will ease off the walking and up the run to 1.5 and then to 2 miles. My plan is to do 3 midweek runs, building up to, then staying at 3-4 miles for a few months and to do a long run on a Sunday. I'll need to add a mile a week to this long run. That's the longer plan.
I want to be able to run now, instead of just walk.
2 weeks ago, I couldn't even muster a walk!
just watch run fat boy run !!!
you can do it !
ps hello berry
pps a 12 min mile run is super fast,well done.xx
Thanks, Jacqueline. I did my mile this morning in 12 minutes too. My knees are still reaqlly sore though...I looked in Boots for knee supports but they were £20 each! May have to invest in some. In the meantime, I bought 2 neoprene knee supports from the poundshop and cut some holes in the front for my kneecaps. Feels a bit better.
Runningmumof3boys wrote, "Lazeegirl, do you have a sports direct closeby?? thet have fabulous karrimor running stuff very cheap!!" I went yesterday and got the belt you recommended. I also got some karrimore capri running shorts for £6 (less than half the price I paid on amazon for a pair with much less detailing); a karrimore running T-shirt for £2; another for £4; and their hi-viz running jacket for a fiver! Admittedly, the jacket was for aged 9-10 years, but it fits not bad. That's me all kitted out (well, bar socks, running bra and trainers) for just over 20 quid. So thanks for that great tip!
I've laid off the 2 hour walks for the past 2 days because my knees are so sore (but mainly because my auntie was busy), but I've kept up the run. I have to confess, it feels like a bit of a chore already! I've just got Same Murphy's book, 'Run for Life' in this morning (I got it for just 1p from Amazon), so hopefully, that will help a bit to motivate me again.
I want to take this seriously, but not too seriously - I mean, I want to enjoy learning to run. I was reminding myself this morning, as I ran along, that no-one was forcing me to do it. As I passed a woman, standing smoking, I thought back to how I used to smoke 40-a-day and that I'm glad I don't anymore, better still, I was glad I was running and trying to get fit.
BUT, inside me there's this fat, chain-smoker in the background, telling me to forget all that running malarkey and just sit around, scoffing crisps and quaffing wine
(I have cut down my 6 packets a night habit this last fortnight too, but I doubt I'll be able to give up a bottle of red at the weekends).
Why do these negative thoughts creep in to try to scupper your plans? Does anyone else get this?
3Y X 2K / 12 what is C?
lol
Watch your knees. This may be caused by your gait or stride.
This is hard to explain without you getting confused and worried but I'll have a go.
Try to land with your knee slightly bent and with your foot under your centre of gravity. You should be landing with your foot fairly flat on the ground. Don't worry exactly what part of your foot lands first (loads of conflicting views) but you mustn't land on your heels with straight legs. This will be very bad for your knees and hips and waste energy.
Grown ups seem to lose the natural ability to run.
YouTube Analysis Video
Also if you haven't already, get running shoes from a specialist shop that will video you running first and suggest a shoe. Don't get suckered into spending £100s. Mine were about £55.
I hope you achieve all you want to, and more!
x
Tim,
Thanks for the video clip. I think I got it in the end. I was trying to look at my foot strike. It might be more flat footed..I'm not sure, I'll have to concentrate more. I've always had trouble with my legs - my knees used to "lock" regularly when I was younger (something to do with the cartillage?) and I took up gymnastics in my teens, overdid it, so my tendons didn't grow properly, so I had to wear a plaster-cast from thigh to ankle for months...but I'm trying to think now that I'm an adult, my legs are fine and that my aches are normal for someone who has gone from a sedentary lifestyle for 20+ years to activity.
I wanted to run today, but I didn't. A lot of what I'm reading advocates only 4 days a week training, so I decided to give my knees a rest. I'm trying to save my knees for the weekend. The dilemma I currently have is that Parkrun is on a Saturday, but most books tell you to do a long run on a Sunday (with your days off Saturday and Monday)...ach, it will take me a few months to work up to a proper long run anyway, so I can probably do both for now.
But I drink at weekends! How am I supposed to get up early for Parkrun AND run a long distance (eventually) on a Sunday? I'm one of those people who would love to believe in those slender-tone type tables that you could lie on, scoffing crisps, while you tone up and get fit! If only I could drive around the park and tot up miles (of fitness)
I'm reminding myself that I'm nearly 40 and now into a size 10, with a huge spare tyre...
I've spent tonight reading about 'The Wall' - ha, if only!!! I can't yet run 20 minutes, let alone 20 miles.
Len, HOW can you love my enthusiasm? What enthusiasm? Is there just a touch of sarcasm in there? I don't feel in the least enthusiastic about running anymore (and I only started at the end of last week). It might be different if I could kick around the park, effortlessly, in lycra shorts...seriously, thanks.
LG, four days a week is plenty. You might want to cross-train on a couple of other days - cycling, swimming, a class or resistance training for instance - which will help build your strength and endurance and reduce injury without over-training.
The long run Sunday isn't written in stone, it's just based on the fact that most people get weekends off and most races are on Sundays. People who work weekends do their long runs mid-week. Find a routine that works for you but do stick to it. Park runs are great but as you're only running a mile at the moment, remember to take walk breaks.
BUT I would say it's getting to the point where you quite urgently need to start a proper Marathon training plan. Your long run should be over an hour very soon - in the next week or two it will be about 16 weeks until Edinburgh and most training programmes are 16 weeks.
As you can comfortably run for 12 minutes, split that with walk breaks and you'll be able to go much further, much longer and even run for longer in total. This weekend, try run 2 minutes, walk 3 minutes and repeat for up to 40 minutes.
Have a look at the RW ultimate get you round programme, or one in the "Running Made Easy" book. The first week of the RW one goes:
Week One
Mon Rest
Tue 20 mins: run 3 mins, walk 1
Wed 30 mins: run 3 mins, walk 2
Thu Rest
Fri 40 mins: run 3 mins, walk 1
Sat Rest
Sun 80 mins: run 3 mins, walk 2
I'm 43 and haven't been a size 10 since I was 21
I can't imagine a "huge spare tyre" can exist on a size 10!
Berry,
Thanks for this. I will try it. Since I started measuring the run in distance, it's been no fun! Measuring it in "time on feet" might be better, but I now realise what people were saying at the start, that entering a marathon, and HAVING to do training to a very rigid timescale (because it's in a few months') takes the joy out of learning to run. I understand that now. I'll have to remind myself that I want to do this.
You are right, I'd best get a move on! I've actually worked out a training plan in the 'Good Run Guide' website (following the marathon training book I bought), but I had only put in the runs in miles each week, with no other activity. I will do something everyday -swimming, aerobics, biking, when I'm not running - and up the mileage with walks on top of the runs.
I wanted to put on weight - I was underweight for years, but why did that extra stone have to sit on my belly?
Does housework count as "cross-training"? It certainly feels like an effort, to me!
Hello Everyone,
Sorry I haven't written anything for a wee while - hope you all hadn't written me off already and thought I'd given up! I've just been so busy. The other week there was a bit of a spanner in the works because my youngest was off nursery unwell all week, but I took him out most days in the jogging buggy anyway.
I also joined the jogScotland beginners group. I felt it was far too easy. I was just getting warmed up when the session was over (30 secs walk, 30 secs jog x 10), but I will stick with it as a warm up session on Sunday mornings anyway.
Last weekend, I did 7 miles on the Saturday and 5 miles on Sunday. Mostly walking at a fast pace. I can now go around the loch in my local park - just under 4 miles, comfortably and running for about half of that. I've also been swimming in between. I feel like my knees are getting stronger and more used to the exercise now.
My only trouble is wanting to be out there, all the time! Today is meant to be my day off and it's hard to not be out running around the park. I can't believe I just sat around doing nothing for so long! And I've found that I'm less inclined to want to eat rubbish...what's happening to me?
I subscribed to Runner's World to try and access their marathon training programme online, but still haven't got a subscription number (despite emailing them as well). Luckily, the Edinburgh Marathon have emailed me a 16 week beginner's schedule.
My plan is to do a base of 4 miles 3 times a week, for now, and build up the longer weekend run. I say "run", but obviously, I'm still walking a lot. I like the running though, so I'm sure it will build up gradually as I go.
Thanks everyone. My dog is having the time of his life!
What an amazing day - thanks Runners World! "They" really do read these forums
What I'm wittering on about is that I got in after my run this morning to find my first delivery of Runner's World on the door mat. As I sat with my feet up, scoffing ginger nuts and slurping milk, I started to read and was delighted to see my own forum thread on the 'Your Letters' page! That was the icing on the cake after a great run.
I now feel like I'm "part" of something, a running community, with the online forums and the magazine too. Runners World has been more helpful to me than the books I've read, for the advice and the support. So thanks Runners World.
Oh and about that run......
I had to force myself out this morning. It was freezing and I couldn't be bothered, but I went out and ran almost all the way around the loch (just under 4 miles). I only stopped to take off my jacket and to clip the dog's lead back on a couple of times. I can't believe that I ran for that length of time. Not only that, but I forced myself to run faster near the end, and to run up the hills too.
I can't believe the difference a few weeks make! I would not have believed I could have progressed so much. It just goes to show that you were all right - it's just a matter of keep going out there and the fitness just comes.
I actually felt like a runner today!
I hope to do a bit better at the weekend - stay out for even longer and try to keep running as much as possible.