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I'm a complete beginner who is going to run a half in October. My ambitions are pretty modest: I want to run it as fast as I can but I don't care how that compares to anyone else's times. So long as I run it the whole way without "hitting the wall" I'll be relatively pleased. And if I enjoy it enough I'll look to up the challenge next time.
There's a local 5k that I am going to run weekly once I am fit enough - which I hope will be about 6 weeks - and I am hoping to be up to substituting a 5k for a 10k once a month from about June.
I've got plenty of time to prepare but I don't want the programme to be too easy otherwise I know I will lose motivation. I enjoy exercise more when I'm challenged. I'm not very fit but I do walk quite a lot and I am lucky enough to carry very little weight so a programme that only has you run for a minute and then walk is too soft a start for me.
I went out for a benchmarking run this afternoon just to assess my baseline. I wanted to find out - by running at a comfortable but tiring pace:
How far I could run before I needed a recovery walk (turns out to be about a mile) and how fast I can run it in (about 8 mins).
How far I could run on a second run after a minute's walk (about 0.3 miles) and how fast (about 2.5 mins).
Whether I could run a 3rd spell reasonably comfortably after a bit of a walk (I couldn't!).
How my legs, ankles and feet felt (I'll know that tomorrow!).
Looking at the C25K week 3 is to easy for me but I don't think I'm ready for week 4 yet. My thinking is that I'll try to run the week 4 schedule 3 times a week until I can do it comfortably - stopping the running and walking home when I am too tired so I don't overdo it. Once I can run the distances comfortable I plan to drop into the regular C25K programme. Although I think I'll keep the 3 run a week programme in the latter weeks and just extend my 25min run through 28 to 30. It doesn't feel like a 5K run needs a taper and I don't want to give up the fitness that I'll need for the 10k programme.
Do you guys think that's a sensible approach?