Those of you with calendars may have realised this it is about 25 weeks till this half marathon. Most training programmes I have got sight of seem to work on a 20 week basis. So those of you who have entered should begin to think about getting on your feet and on the roads.
Back when this was first suggested I offered some training plans for people. I am looking to get things in motion in the next few weeks ready for people to kick off shortly afterwards.
I am looking at putting together three different programmes.
[b]1. [/b]
[u]Get me round programme [/u]- essentially designed for those of you who consider themselves very unfit and do little or no exercise currently. The aim is to get you round within the 3hr15min time limit for the race
[b]2.[/b]
[u]Get me round a bit quicker [/u]- aiming at around 2hrs-2hr30 for the half marathon. this is a respectable time and requires you to run at around 10 minutes/mile for the distance. designed for those of you who consider themselves fairly fit or do the odd bit of exercise already.
[b]3.[/b]
[u]Go for it[/u] - aiming at anything under 2hrs for the half-marathon (anything around 9 mins a mile and under). This is for those of you who want to really go for it. Ideally you will already be pretty fit and do some running.
if you are interested in any of these programmes then let me know - either via whisper or in this thread. Any questions then just ask.
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Once kigelia has this all sorted i will jazz it up and get AFKA/Lookie to host the schedules on the site so you can download it and print it off at your lesiure.
I'm going for a number 2 (he he).
If anyone has any questions regarding other areas of the appeal then please whisper me. The justgiving site and everything is set up but i will not make it public till a bit closer to the time, along with after race details and so forth. Thanks.
I think this is the final list for CL runners, if there are anymore then let me know and i'll add you:
WSS
AFKA
Curb It
TCE
Latimer
Medders
Ketman
suzisausage
kigelia
Tavern
Dave Mehmet
Stu of SE7
Dave Storry
BDL
3blokes
carlsberg
iansarge
thai malaysia addick
Milaphile
Glass Half Empty
to be honest with that sort of time I would say aim for group 2, 51 minutes is about 8 1/2 minutes/mile which is very respectable.
Pretty sure there is likely to be plenty of number 2's inbetween !
Note to Self :- Must try Harder !
I've got my 13 mile walk to get through yet!
Try and keep an even pace all the way round. That means running well within yourself at the start.
Kigelia sounds like he knows what he is on about.
It's better to start slowly and then finish with a sprint than be be crawling over the last couple of miles because you refuse to quit and have no energy left.
There would be no issue working through any of the programmes at slightly faster speeds if that's what you want to do. The plan will be geared to wards a certain finish time. Give me an idea of what you want to aim for and I can perform a quick adjustment of the programme to that time.
I wouldn't worry too much, 500yds is a start. Unless you had to stop because your leg fell off, that would probably make things a bit harder.
I would echo what Len and BFR said. a half marathon is a tricky beast (it's all to do with proximity to lactate thresholds) and it is very easy to go off just that little bit too fast and be in a state for the second half of the race. Keeping the pace steady is the key, some people argue that running the second half slightly faster than the first half of the race is the best way to go, but this seems to apply more to elite athletes than the rest of us.
Did 2.5 miles with glass half empty a couple of weeks ago. We finished at my house and my missus said that it looked as if he'd followed me round in his car as he was barely out of breath (I was coughing my guts up!!)
Rest is as important as training.
I reckon if you are going for maximum effort each time then you should drop to every other day rather than every day.
If you really feel you have to train every day then do one hard one easy and if you still feel guilty about the easy day then try and run a little bit further that day at the easier pace.
There is an increased danger of injury if you blast it too often particularly if your body is not used to it. (That may not apply to you Kets so much as you've said you do a fair bit of running).
monday - gym for 40 mins, 15 mins running/walking uphill, 15 mins stepping 10 mins stretching followed by 1 hour bums, tums and thighs class
tuesday - walked for 30 mins halfway home
wednesday - gym, 10 mins cross trainer, 10 mins stepping machine, stretches, and leg weights, 20 min walk home to further away bus stop
today - walked 20 mins from home to further away bus stop, and got off 2nd bus early and walked about 15 mins the other end. no gym tonight, but planning to walk home.
friday - wham night, no exercise just dancing!
saturday - drinking at qpr
sunday - walking from lee to blackfen via chislehurst and sidcup.
I can't remembe rputting a time on my form, in fact, i've hardly heard anything from the people. i'd actually have the hump if I didn't enter!
so was JohnboyUK.
The only way now is if you take one of the nominated charity places.
I do naff all Friday's & Saturday's due to Drinking commitments :-)
Well i just run 50 minutes on the treadmill and did 7k's. does that make me a no. 1! I know its only the treadmill before you start ketman and i didnt run on a gradient but i did do a very rigorous spin class last night so am quite pleased!
Im waiting for my husband to buy some proper trainers before i start road running.