Greetings,
Myself and some work colleagues normally try to do something active together each year; this year we've decided to up the ante and run the Bournemouth marathon. We did the Winchester half last year without a minute's training; it was ok and we never stopped running, but we were walking funny for the rest of the day. Obviously I can't just rock up to a marathon with no running under my belt.
I did a 5k last night as my first bit of running since September, it took a little under 28 minutes. I was thinking about doing two short/mid runs during the working week, and a long run at the weekend - increasing it by 1 mile per week.
Does this sound like a viable plan? I'm not looking to get a great time, just get round it as comfortably as I can manage with the time available. The half was 2:12, so I'd be pleased with anything around five hours.
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If your early weeks go well, and you avoid injury, you could add more than one mile to your previous week's long run; say 2 or 3, but that could be sailing close to the wind.
All the best...and be prepared for some 'funny walking' for the rest of the week!
I will try and ramp up the earlier runs a little and see how they go.
Aerobically it all felt fine.
Hope the soreness eases soon, a little gentle stretching might help.
Definitely great that I've got your plan; I'd have simply opted not to run again this morning - or done a very short jog.
You're doing really well.
I'm going to change my route this weekend, an my usual circuit is up and down with 240m max elevation. Bit sore on the legs!
My pace was 9:45, which is still faster than the target long run. I'm 6'5 so it's awkward running much slower unless I'm knackered. Is it a problem if it can be maintained?
It can be hard to keep the pace down and going faster than you should does mean you won't get the optimum aerobic training. But now you're running regularly your pace will start to improve.
Why not enter a half marathon soon and I expect you'll do a good PB and I will then recalculate your training paces.
A half marathon at race pace is easily equivalent to say a 16/17 mile long run so can be easily slotted into your training schedule.
If so, there's a half at Sturminster Newton on 4th August. Good event, undulating course, can be hot but that's to be expected this time of year.
As you say; can't escape the heat!
In the right direction!
I've recalculated your training paces based on a 1:59 finish time
Easy runs 10:30 to 11:00 min/miles
Long runs 10:30 to 11:30 min/miles
Tempo pace 8:35 to 8:55 min/miles
If you do another PB I'll recalculate your training paces again. You probably have time to squeeze another half marathon in.
How are the legs today?
We're doing our own training, but both following your plan - our running ability is very similar. We'll be doing the Bournemouth marathon with a few others from work, although the others will certainly be running on ahead.
Thank you for the updated training pace. Strangely enough, the tempo pace you've given me is bang on the quickest 5M run I've done, at 09:30.
My left knee was still aching before the half started, but it didn't get any worse throughout the race. A day later and both (especially my left knee) are quite sore; stairs are a bit of a problem! I'll have a very gentle 5M run tomorrow morning and hopefully it will be ok for Thursday and Sunday.
While my leg muscles have been ok, the jump into the deep end of running has been a bit of a shock for my knees.
It's often the knees that suffer most if there's not enough cushioning or/and support.
Do you think it's worth shelling out on another pair?
All the best.