6 replies to this topic

[NvrGiveUp]

Hi folks

right now my max runs are about 10-11km... about 55minutes.

My plans for the blackmores HM is to basically increase running time (not distance) by 5 minutes each week.

i run 3 times a week. so this would mean:

week 1 55,55,55
week 2 60,60,60
week 3 65,65,65
week 4 70,70,70
week 5 recover.
week 6 etc etc etc

Is this too many long runs? or one of those things where i have to try and see how my body copes..
Thanks

[Leaf]

You'd be better off to increase one run more than the others. I think that doing 3x 80min runs per week would be hard and not very beneficial! Also, 4 big weeks in a row is tough. Most programs recommend 4 week cycles, some even 3 week cycles.

If you do an internet search for half marathon training plans you'll get a better idea of what works. Just remember that you don't need to do every run flat out as well!

[Weetbix]

Try and increase to 4-5 runs a week and space it out a bit more. With one long run, one semi long run and two shorter runs.

[NvrGiveUp]

unfortunately im limited on time.. so can only squeeze in 3 runs a week..

sounds like i will have look for these HM training programs..
thanks for the replies..

[silverfish]

agree with what the others said...

Look at hal higdon's site
http://www.halhigdon...athon/index.htm

he has novice, intermediate, and advanced programs!

[dmnz]

Weetbix, on May 29 2009, 03:59 PM, said:

Try and increase to 4-5 runs a week and space it out a bit more. With one long run, one semi long run and two shorter runs.

Id stick with 3 runs if time is an issue (not everyone on coolrunning only runs!)

Go speed (intervals) day, tempo/make up mileage day depending on you, volume (your long slow run) day as your three days and not back to back days

itll keep your speed up otherwise by the time the race comes you'll be able to go the distance but the body will be so slow you wont achieve your race time.

as to increasing volume, 10% is a rough rule but see what works for you. its still a ways off so if you can build it up slower to avoid injury

[runbike]

i think your plan is fine, ld recommend 1- 55 2- 60 3- 65 4- 60 5-70 6- 65 7- 70 8 - 75 9- 65 10-70 ect ect. stay in tune with your body and u will be fine, make sure you always running in good shoes and as u take up the distance take food with. i currently do only 3 runs a week and it works well for me. i am currently training for gcm and will hopefully run sub 3 hours. i ran 3.02.58 last year gcm on 3 runs a week, same plan as yours and beat most my mates on there fancy tempo, speed, fartleg ect theory ect theory, programs. personally i dont even worry what speed i run at just try and stay health and be consistent and build those minutes.