I am in training for the Adelaide Half Marathon following the Hal Higdon half plan (slightly modified to make everything to the nearest 1/2 km):
http://www.halhigdon...thon/novice.htm
It seems a solid program but I struggle to know what pace to run and tend to do every run as a time trial which is a recipe for disaster so I am trying to quantify my pace. I don't have a HRM and I can't really relate to the holding a conversation thing so I thought I would use the McMillan calculator to get a pace.
I did a hard 5km today as a base line and ran it in 24:30.
McMillan tells me the following as far as pace goes :
Recovery Jogs 6:36 to 6:55 - So that is the pace I will use for the Wednesday session. (3km at the moment)
Long Runs 5:59 to 6:36 - So that is the Weekend session. (6.5km at the moment)
What should the other 2 runs be paced at?
Easy Runs 5:59 to 6:18
Steady-State Runs 5:23 to 5:32
Tempo Runs 5:09 to 5:23
Tempo Intervals 5:05 to 5:15
I am guessing steady-state or tempo, but not really sure!!
Any help greatly appreciated. Thanks!
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Hal Higdon And McmillanCombination
Started by Toolish, May 18 2009 06:34 PM
3 replies to this topic
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#2
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Posted 18 May 2009 - 07:27 PM
Toolish, on May 17 2009, 05:34 PM, said:
I am in training for the Adelaide Half Marathon following the Hal Higdon half plan (slightly modified to make everything to the nearest 1/2 km):
I am guessing steady-state or tempo, but not really sure!!
Any help greatly appreciated. Thanks!
I am guessing steady-state or tempo, but not really sure!!
Any help greatly appreciated. Thanks!
have a read of Mcmillian web site, he covers all this in a diff tab from wher you use the calculator.
ie http://www.mcmillanr...m/training1.htm
#3
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Posted 07 June 2009 - 08:53 PM
Hiyas,
I am also using the Hal Higdon training program and find that I tend to be a bit the same - go go go go go go go!!!!! *pant pant* ... yeah. You know how it is. LOL.
So what I've been doing to slow my pace is using BPM (beats per minute) sequenced music - go have a look at Jog Tunes - http://www.jogtunes.com/ - in particular the podcasts, which are free. If you choose a pace, probably somewhere between 155 and 165, it'll slow you down and you just cruise along. Most of the music on my mp3 player now has a little number at the end of the title indicating the BPM of the song. Works a treat, and a helluva lot easier than faffing round with heart rate monitors
I am also using the Hal Higdon training program and find that I tend to be a bit the same - go go go go go go go!!!!! *pant pant* ... yeah. You know how it is. LOL.
So what I've been doing to slow my pace is using BPM (beats per minute) sequenced music - go have a look at Jog Tunes - http://www.jogtunes.com/ - in particular the podcasts, which are free. If you choose a pace, probably somewhere between 155 and 165, it'll slow you down and you just cruise along. Most of the music on my mp3 player now has a little number at the end of the title indicating the BPM of the song. Works a treat, and a helluva lot easier than faffing round with heart rate monitors
#4
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Posted 08 June 2009 - 01:51 PM
Chris Wardlaw (coached Monna as well as countless other quality distance runners, and a great distance runner in his own right) has an interesting take on training.
He believes that you need to have 2 years of solid work (distance) behind you before you're fit enough to 'train'. That is, don't bother with the highly specific sessions until you've got your body strong enough to do them properly - through 2 years of racking up the miles.
Obviously he's talking about reasonably elite-level running but I think there's something to be said for not getting too focused on McMillan et al too early. Perhaps as a guide, if you're still struggling to come to terms with pacing yourself, then perhaps you're not ready for intervals/tempo/etc. Just focus on running steadily and regularly for a while.
He believes that you need to have 2 years of solid work (distance) behind you before you're fit enough to 'train'. That is, don't bother with the highly specific sessions until you've got your body strong enough to do them properly - through 2 years of racking up the miles.
Obviously he's talking about reasonably elite-level running but I think there's something to be said for not getting too focused on McMillan et al too early. Perhaps as a guide, if you're still struggling to come to terms with pacing yourself, then perhaps you're not ready for intervals/tempo/etc. Just focus on running steadily and regularly for a while.
