8 replies to this topic

[elizah]

I am just hoping for some advice/confirmation that the program I have put together is realistic and enough to do a reasonable time for my next 1/2 marathon (15wks time, Melb 1/2)... looking to do around 1:50.

At the moment I am doing the following which I put together from some general knowledge and run 4 ur life magazine programs:
Sunday - Long run, 15km builing up to 24km
Monday - Steady, around 1hr
Tuesday - Hill repeats (6-10 X 1min)/ Anerobic Threshold run, short (20-30mins) or repeats
Wednesday - Weights/Circuit and Netball training
Thursday - Fartlet/Repitions
Friday - Cross Train
Saturday - Netball game

I realise that doesn't include much rest, infact no rest days... I am a little obessive and set the bar high, will usually drop 1 of those session p/w, thinking that one of the cross training sessions is the best to drop.

One specific question is re. the hills, how steep should they be?!

Thoughts/feelings on my plan are welcome please!

[MikeLikeRun]

That certainly seems like enough volume, its a bit more than what I did to do a 1:53 HM last year.  Considering the netball, I think you have more interval/speed training than needed and could drop that back if you wanted, to maybe just one tempo/long interval run a week.  But if you enjoy it, or its good for your netball, and you can remain injury free no reason to stop.

The key factor would be making sure you run fast enough, particularly for the long run.  McMillan calculator suggests a long run of 5:49 to 6:26 per k for a 1:50 half marathon.  

Hill steepness - the steeper the hill the more strength you need to run up it, but the more your running action changes from running on a normal flat.  I'd guess a variety is best, and I usually look for the steepest hills I can find, as long as I can still run up it half way normally.

[elizah]

Thanks Mike,

Did my long run, 15km last night and had an average pace of around 5:55 p/km so I guess that is ok given your suggestions.  Perhaps I will change the Thursday to a long'sh (50-60mins) run with some fartlek included.  

I like your take on the hills, found a new one near home this morning which was a good challange, like yours I was only half way normally running by the end!

[russell2pi]

Ditto to Mike, sounds roughly similar to what I was doing before I decided on the spur of the moment more or less to do a half (my first). With less cross and slightly more running.

What do you base the 1:50 on? Probably worth making sure that's a realistic target so you can target your training paces accordingly.

[elizah]

I have done one 1/2 marathon previously, Cadbury's in Hobart which I did in 1:58:59... aim was under 2hrs so JUST made it That was just after Christmas/New Year where I lost my way with training slightly, so, this time I am trying for a structured 16 week training program, for melbourne marathon in October so feel I should be able to knock a good amount of time off... is this unrealistic?

If I was to change one of the cross training sessions to a run what would you recommend... I am keen to keep a bit of cross training in the form of weights sessions.

[russell2pi]

elizah, on 28 June 2011 - 12:26 PM, said:

I have done one 1/2 marathon previously, Cadbury's in Hobart which I did in 1:58:59...  feel I should be able to knock a good amount of time off... is this unrealistic?

I wouldn't think it unrealistic - maybe once you've been doing the above for a few weeks (or have you already?) you could do a 5 km time trial or 5-10k race just to see where you're at? Then plug it in to the McMillan calculator to get a target HM time and also training pace recommendations.

Quote

If I was to change one of the cross training sessions to a run what would you recommend... I am keen to keep a bit of cross training in the form of weights sessions.

I wouldn't consider myself qualified to recommend things . I am only a beginner myself. But I suppose looking at it, you're doing weights, netball and unspecified cross training on Fridays. You want to keep doing weights and I assume you want to keep playing netball, so that only leaves you with one choice!

I do weights myself but don't really take them as an either/or vs running because doing one doesn't tire me out for the other (with weights I only do upper body/core- not that I expect that to have any benefit for running). I often do them both on the same day.

[elizah]

I have only been doing the above for a week... before that i was just trying to get back into my running, switching back from about 5-6 gym based workouts, fairly intense and a pretty high level of fitness to incorporating more running.  I will stick with the above with some slight variations and see where I am at maybe after a couple of weeks with a 5km time trial.

Friday's might become a weights session, upper body (god help my legs) followed by a run.  I am also concious of overtraining though which I definately have a history of. But hey, I would still call myself a slow plodder just out there giving it a go so guess I don't need to get too technical!

Are you running the melbourne marathon/half?

[russell2pi]

elizah, on 28 June 2011 - 03:45 PM, said:

But hey, I would still call myself a slow plodder just out there giving it a go so guess I don't need to get too technical!

Are you running the melbourne marathon/half?

1:50 would have you well ahead of most female runners!

I was planning on doing the MM as my first full marathon - but having just lost 3 weeks to an Achilles issue, and just as that came good have lost another week to flu... if that sort of rot keeps up I might be better off dropping back to the MM half rather than attempting a marathon underdone!

[elizah]

russell2pi, on 28 June 2011 - 04:39 PM, said:

1:50 would have you well ahead of most female runners!

I was planning on doing the MM as my first full marathon - but having just lost 3 weeks to an Achilles issue, and just as that came good have lost another week to flu... if that sort of rot keeps up I might be better off dropping back to the MM half rather than attempting a marathon underdone!

Nice to know, always good to keep pushing myself though and aim high!

Injury, never good, I am keeping my fingers crossed for a smooth run to the start line injury free... Good luck on your recovery, a full marathon isn't quite in my sights yet! Good Luck!