Hi all,
Been running for a couple of months now - prior history before these months is basically occasional jogs under 5k so nothing serious.
I am working towards a half marathon in October and trying to understand a realistic goal. I think I've possibly been on the verge of training a little harder than advised in this period I've been pushing to run more 'properly' but I've been taking breaks when excessively fatigued and generally my body feels fine.
So far I have pushed my distance out to 12k with long slow runs, increasing by a km each week and have been practicing breaking 5k PB and 10k PB (the latter in the past couple of weeks only as my distance has gone up) each week too. I've also been doing some fartlek and recovery runs when semi tired.
I am seeing both my 10k times and 5k times come down at quite a rate (10k now at 53:18 and 5k at 23:19). Most of the training plans I have seen mention focusing a certain part of longer runs at 'tempo' pace as well as not going too hard too often, but I am finding it hard to judge what should be my half marathon goal pace given the fact I am eating into the shorter PBs every week, and I do as well enjoy the challenge of pushing myself with these - very motivating to get out there and run.
How should I be working out a goal pace, I suppose is what I am asking, and at what point should I force myself to stop trying to 'race' myself at 5k and 10k distances? I am early 30s and weigh an okay amount.
Thanks in advance!
1 ·
Comments
Again there are training pace calculators so put your 10k time in one of those and it will give you training paces.
If you feel that's an achievable pace then for your long slow runs you should be looking to do those at 10 min/mile pace. The factor in the long slow run is time on feet rather than distance, so you're building up to doing a +2hr run towards the end of the training. As Shades says this builds your endurance and it also gives you confidence. Generally on the half training I do once the base endurance has been established then I will step up the pace for a proportion of the run so I'm running at my race pace. So in a 2hr run I will run the last 30 mins at race pace.
Obviously if, as you train, you find you're able to push on then you can readjust your race pace target.
All the best.
But, as Ynnec says I wouldn't worry too much about a time in your 1st half, more just aim for a good run where you finish feeling ok, and if that's over 2 hours, don't worry.
It just makes getting another PB so much easier!
What would be a shame is if you went for a time, blew up and then decided that running wasn't for you - Instead, have an easy run, enjoy it and then go on for many more, once you've run a few, then your times will just come down.
If I am honest I feel I could probably do a HM today a few mins either side of 2 hrs given how good I was feeling at a slower pace, I am used to long distance walking (20 miles plus) so maybe this helps? I won't feel motivated to do the HM for real unless I set myself a moderately ambitious goal so while I know the 'just finish it' is quite nice, I want to set something interesting as an ambition after next 4-6 weeks as mentioned above.
Your 10k time predicts a 1:57/1:58 half marathon, why not set that as your goal when you do your race. If you do a 10k before your half race and do a PB you can always reset your goal.
Go ahead and enter a half marathon if you haven't already.
Still seeing 10k improvement, now down to 52:21 and was able to run a couple of KM at 'slow' pace after which was rewarding.
I am going for the longer easier runs too but as suggested want to have the shorter distances where they can be in the next month before I start focusing on the October HM.
Current training if anyone is interested:
Monday: easy-ish 10k or slightly more
Tuesday: faster 10k
Wednesday: Cross training (rock climbing) at low intensity
Thursday: 19k
Friday: 8.5k recovery at very slow pace
Weekends: Total rest other than sometimes going out dancing
<div class="QuoteAuthor">
</div>
</blockquote>
I'm a climber too, doing 2 climbing 3 runs a week, good to see what can be achieved with both.
Running or jogging can also help to train yourself if you’re playing for a sport that involves running such as cricket and basketball. For example, a cricketer who’s going to run to chase and catch the ball should have a boosted speed. Running can be a good training for you if you’re going to be a fielder for the match.
Running or jogging can also help to train yourself if you’re playing for a sport that involves running such as <a href="https://betwala.com/news">cricket</a> and <a href="https://www.espn.in/nba/">basketball</a>. For example, a cricketer who’s going to run to chase and catch the ball should have a boosted speed. Running can be a good training for you if you’re going to be a fielder for the match.