I'll second what someone already mentioned. Be careful with the weekly increases, 20% week to week is a lot. 6 runs per week might be a lot with the other disciplines. Basically listen to your body. Also, if you are targeting 2:30 half, I would not bother with any speedwork. Maybe a tempo once in a while (not even weekly) and strides for efficiency. FWIW, I don't even think about anything faster than high aerobic pace until I'm doing around 5 hours of running a week (otherwise I get injured and these days I'm pretty much single sport).Alright, did 2k yesterday, itll be my "recovery" distance
4k today
6k sometime this weekend, we'll assess and see how the body takes it
Then on March 21st, 2.5k recovery, and we'll go up to the moon like that lol
Here's the progression i've jotted down. Some of the Mid runs will be replaced with intervals once i reach the 4k point. I might NOT reach the last line before my half iron but i as long as im on the 3rd last (with the 18k long run) i should be fine.
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For me, I found that there was no substitute for volume with comparatively small amount of intensity thrown in. I targeted half marathons and shorter. I could never do long runs that would be 40% of my weekly volume either unless taking the day after completely off. I usually kept it around 25%FWIW - when training for the 30km Around The Bay, I never exceeded 22km on a long run, and my weekly totals never exceeded 55km. I can post up a sample training plan if it helps.
Low volume/high intensity works for some. The problem is that intensity is what gets us old geezers injured (I'm in my 40s). My favorite workout leading up to a half (maybe 3 weeks out) was 3x5k at goal pace with a few min rest (2-3). I hated it every time, but it was a nice reality check to adjust my expectations.In my late teens and early 20s I was a very competitive runner...
For distance events I rarely trained at or over the race distance. Instead I trained at higher intensity but around 3/4 to half the distance. Mixed in fartlek etc. Every now and again during the training season I would do a full race distance to get a better feel of my end pace.
Another favourite trick was at the end of a timed training run (after the distance was done) was to "sprint" until I couldn't to get a feel for what was let in the tank and how far I could go. On race day that gave me a very good idea of when I could start my sprint to the finish without running out of gas 20 meters short. The worst feeling in the world IMO was losing a race and having gas in the tank at the end.
Yeah i wasn't clear, it's a progression but it doesn't mean i'm progressing every single week. It's a general guideline. So i might increase 10 percent the next week, i might stay at the same mileage if i feel it's too much... As you said, listen to the body. It's taken me SEVERAL injuries to realise that i have to listen better (and foam roll more ahah)I'll second what someone already mentioned. Be careful with the weekly increases, 20% week to week is a lot. 6 runs per week might be a lot with the other disciplines. Basically listen to your body. Also, if you are targeting 2:30 half, I would not bother with any speedwork. Maybe a tempo once in a while (not even weekly) and strides for efficiency. FWIW, I don't even think about anything faster than high aerobic pace until I'm doing around 5 hours of running a week (otherwise I get injured and these days I'm pretty much single sport).
Yeah i wasn't clear, it's a progression but it doesn't mean i'm progressing every single week. It's a general guideline. So i might increase 10 percent the next week, i might stay at the same mileage if i feel it's too much... As you said, listen to the body. It's taken me SEVERAL injuries to realise that i have to listen better (and foam roll more ahah)
Thanks for confirming what i thought about the speedwork for my goal. I'm just being realistic with my run level and the amount of energy i'll be expending BEFORE getting to the run.
Last year i managed to do a 90-day streak of running, minimum requirement was 1km. It was very manageable to be honest, most of it was slow paced but when i "intensified" it near the end is when i got hurt. That taught me a lot, once again, about listening to my body, which i didn't do. I kept cycling and running when i should've just rested but my ego just wanted to keep the streak going lol.
@Robbo that's great that you want to start!
@Robbo that's great that you want to start!
Thanks .
Sports nutrition and shoe technology has come a long way in three and a half decades lol. Will need to do some research.
Nike, Adidas and Brooks were mainstream shoe brands. I ran in Asics when few others did. New Balance was on the rise.
The annual shoe issue of Runner’s World was a big deal.
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You don't even understand.Thanks .
Sports nutrition and shoe technology has come a long way in three and a half decades lol. Will need to do some research.
Nike, Adidas and Brooks were mainstream shoe brands. I ran in Asics when few others did. New Balance was on the rise.
The annual shoe issue of Runner’s World was a big deal.
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Asics and New Balance are known for flat feet; I've ran in strictly Asics Kayanos for the last 5~ years.
Thanks actually!Just an fyi…the Kayano 27 shoes are on sale right now for $140 (reg. $220) at Sport Chek in case you need a pair.
They also have a 4-day ‘Spend and save’ event going on ie. spend $125 or more and get a $30 gift card to be used at a later date.
Not sure if the Asics brand/shoe qualifies, but that would make it an even sweeter deal.
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Yeah i watched them yesterday as i was driving by. Might do the half next yearSome of my wifes friends entered the Mississauga marathon. A few were trying to qualify for Boston. At least one smashed the Boston qualifying time and finished top 10 women. Awesome.