I started running 15 weeks ago from doing zero activity/cardio in years.
I started with c25k app condensed into 5 weeks then did 5-10k app again condensed into 5 weeks. Past 5 weeks I’ve extended my long run and have just run 13.1 miles in 2:28 this was during an LSD run running that felt tough but leisurely/doable/sustainable it was mainly for time on my feet.
My PBs are 10K 1:08 and 5k 28:23 bout 3 weeks ago. My distance and speed and cardio are improving every week but my fitness is lacking so bad. For example my 5k time I felt so out of breath as though I wouldn’t have been able to keep that pace up for much longer. Which is actually a lot of people’s easy run speed.
I have just signed up for a half marathon in October and wondered what a realistic time I should aim for.
Also how should I approach the next 11 weeks? Speed work? Further distance mix of both?
I was planning to add another days running and increase my weekly runs from 20-25 miles to 30+ miles.
Doable or crazy?
Thanks in advance
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I started 4 years ago after 30 years of doing nothing so know where you are coming from.
Personally I wouldnt do any speedwork,as you are new to it your bones and muscles will be adapting for quite a while so easy running will help avoid injuries.
If you're going for 30mpw then that will be good enough to show a good improvement.
I've managed to get my HM down to 1:26 from 1:58 by just doing easy paced runs.
Speed work isn't strictly necessary for now but you should add in some race pace work, this can be a block in the middle of the long run, a progression run from easy pace to HM pace or a mixture. Keep it fun and interesting.
So i did a 10k this morning and ran 1:02 so better but still loads of improvement needed.
I think i will do 4 days running for the next month:
Tuesday- tough full speed 10k (6.2)
Thursday - 10 k with 1 mile 5 k pace 1 mile HM pace
Saturday- park run
Sunday- LSD 10-15 miles depending on which week?
After the race have a couple of really easy weeks then starts introducing tempos and fartleks into your training regime.