5 replies to this topic

[Megsamillion]

I'm not a naturally gifted runner. I actually don't really enjoy it all that much! I'm a triathlete and love my cycling, my swimmin and currently my weights. I was training for half marathons all last year and finished a gruelling 9 month program mid February. I haven't run since... and my coach wants me to do a half marathon in 12 weeks!! Help!

I can't seem to get back out there and run cause i'm scared of how much fitness i've lost. How do i start again? How far? How long? How often? hmm Go back on program in 3 weeks but i have no time to lose! What do i do until then...

[crazycatwoman]

I don't mean to be rude but a half marathon is a big commitment, especially if you don't really like or enjoy running. Why does your coach want you to do it? Maybe shorter distances would be better?
Having said that, you probably have enough fitness from all your other training so just start out slow to avoid injury. Good luck with it all.

Disclaimer: have only run one HM, very slowly so by no means an authority on the subject!

CCW

[tonedbutt]

I discovered yesterday that the hardest part of a workout was actually getting to the gym. Having said that, I think you might find that once you start running again your level of fitness will rapidly improve and you wont be nearly as bad as you think. Just ease in gently and see how you go.

[Peterhorse]

it's pretty hard to drive yourself for something you don't want to do - it should be your goal not your coach's. having said that, i suspect you are really saying you want to do it, but just got a bit of inertia.

I had a 2 month total layoff last year and when i started back couldn't even run better than 6min k's and felt like walking after 1k. The number one concept for resuming is "take it easier than you did before you stopped and build slowly". An issue for hating it seems to be that we got too hard. to state the obvious, the race is in 12 weeks not 1 week and given your tri base, no need to panic and go hard as you can for 6-8 weeks yet!

to answer your questions, here are a few ideas:-
- set out to make your first run 10mins easy. when you get to 10mins you probalby want to keep going but if you do stop there, you'll feel fantastic that you started and be keen to hook in the next time. works for me anyway (this is a getting started trick to break the inertia)
- first 2 weeks or first 6 sessions (i.e. 3-4 times a week) hold yourself back a bit, and just do easy sessions, say 6k to 10k, but easy. walk a bit if you need to or just slow down. you want to start week three feeling like ti was all to easy so far.
- weeks 3-8. build one run from initially 10-12k up to 18-20k but keep it easy to moderate pace. build a second one mid week up to say 14-15k and do it at moderate to harder. do one quality session (up tempo) of say longer intervals like 1-2k repeats.
- weeks 8-11, do two speed sessions in each week and do them fast. keep the long run going at ~20K.
- last week taper. drop the volume but not the intensity and practice your goal race pace on shorter distances like 4k to 7k.

the obvious question though is what program does you coach propose? they know you, we don't so their advice should be followed in preference to here.

good luck. starting easy = more fun and less pressure on yourself.

PH

[Megsamillion]

Thanks for your advice - I do like running, but i mean out of the three disciplines i do, running is my least favourite. I DO want to run and my coach is only encouraging me to as i have big goals. I raced half ironmans last year (2km swim, 90.1km ride, 21.1km run) and trained from June - February. So i've had March/April/May off running. Therefore, i'm extremely apprehensive about starting again. I'm fearful of what i've lost..Having said that, i've been riding and/or swimming daily, as well as weight training 3 times a week. Just not running.

I have 2 more weeks til program so i've decided to start tomorrow. A girlfriend is coming with me to help.

[DNL]

How did it end up?

Edited by DNL, 14 February 2010 - 07:12 AM.