6 replies to this topic

[Salpal]

Hi guys

I am organising the training program for our running club for those training for the 21K at the Melbourne Marathon (MM).

I am using the Beginners 21K Training Program from Runners World Magazine as it fits in nicely with our club runs etc. However now the Herald Sun have published a training program specifically for the MM for the 21K distance and it involves running over more days and longer distances.

Soooo now some of our club members are thinking they are not doing enough and the program I have selected won't be sufficient. I think it will as there are many ways to 'skin a cat' and we don't need to run ourselves into the ground. This is also the first time most of us will be attempting the 21K distance.

What are your thoughts on this topic as I could use some help.....?

[Grey beard]

It really depends what their goals are Salpal - and how prepared they are already . A great place to start is to read Hal Higdon ( http://www.halhigdon...athon/index.htm ) and select from his novice, intermediate or advanced programs based on individual needs. The only problem with Higdon's programs is that they are in miles (he suffers from the misfortune of being American), but it is easy to convert miles to kms (just multiply by 1.6).

I did my first Half in 2000 after very little preparation - I just extended my weekly long run by 2 kms a week for about 6 weeks until I got to 18 kms (a couple of weeks before the Half). As you would expect I didn't break any records but I was very satisfied with my 1 hr 50 min result. Since then I have trained a lot more sensibly and rigorously, but I'm still chasing the elusive sub 100 minute Half, which is now my ultimate goal for the Half.

As Hal Higdon says, the Half Marathon is a very friendly distance. You can train for it without having to become an obsessive complusive; you can recover from it within a week (unless you really push hard, then it might take two weeks); and it gives a great sense of achievement. You can do several a year if you're keen, and you can improve your times even when you're old and decrepit like me!

Good on you for organising the group and for asking advice Salpal. You'll get plenty here and no doubt some of it will be contradictory, so in the end everyone has to select what they think works for them. The 'Half' deserves a name of its own - in my humble opinion it is the ideal endurance event.

Edited by Grey beard, 29 July 2007 - 02:04 PM.

[Morley]

I agree with Greybeard and had a similar preparation for my first half. Extended one run from 12K to 18K on a weekend and did 2 other runs of 8K - 12K (first half 103:23 and PB 99:02).

All the programs mentioned will get you to 21K. The main component is the long run building up to at least 18K. For my next few half marathons I increased this to 23K and find this distance suitable for me.

There are even marathon programs that consist of 3 runs (long, tempo and intervals) and a couple of cross training days.

Hal's programs are well respected. I think it better to use the program with more rest days and recovery runs to safe guard against injury for the first half.

My thoughts. Hope they help. Good luck.

[Salpal]

Thanks guys for your advice it has put my mind at ease somewhat.

Yes I have had a lot at Hal's website before but was put off by the 'mile' terminology. I will give it another go.

I personally can't wait to start my specific training for the Melbourne Half Marathon and think it will be ace. There is nothing like going into an event knowing that you have trained well and are fit. Touch wood no injuries occur but if I train smart and safe I should be right.

Thanks again.

[sammo72]

Sorry for re-opening an old thread here, but with 10 weeks to go before the Canberra 1/2, I was wondering what the best training program is at present.

I am currently following the Gold Coast 1/2 schedule,, but was after the thoughts of other runners in a similar situation.

I am no Kenya flyer, simply a plodder who is learning to love running again.


My times are roughly 41min for 7km and 90min for 14km.

[KeithE]

sammo72, on Feb 16 2010, 03:39 PM, said:

Sorry for re-opening an old thread here, but with 10 weeks to go before the Canberra 1/2, I was wondering what the best training program is at present.

I am currently following the Gold Coast 1/2 schedule,, but was after the thoughts of other runners in a similar situation.

I am no Kenya flyer, simply a plodder who is learning to love running again.


My times are roughly 41min for 7km and 90min for 14km.

Hi Sammo,

I am just getting back into it after 20yr layoff & 30kg weight increase ..
After saying to myself for the last 3 G/C half marathons that I should have ago ..... I have finally put the running shoes on and started training ..
1st Jan'10 kicked off with C25k schedule, then set courses ...
I could only run 1min 1 Jan'10 .... 31 Jan'10 ran 1hr non stop.... (only 8km though) but still pleased with it..
I downloaded the Pat Carroll H/M schedule from G/C marathon site ..... (is that the one you are using?)
I start it tonight ..... it looks like a comprehensive schedule thats not too hard to follow.
At least it will let me gauge my fitness week by week up till race day ...

Regards,

Keith

[Isthisnametaken]

Here is the site:

http://www.furman.edu/first/fmtp.htm

Here is the program:

http://www.furman.edu/first/Half%20Maratho...0-%20metric.pdf

I have followed this and will be doing my first half in just under 2 weeks. Work out your 5km pace (via the first link) and this gives you a guide to what times you should be running for the training portion.

Good luck,

JL