Do you have access to an elliptical machine or a bike? Another option for some of your workouts is to do a combination of running and biking or running and elliptical. The cross-training activities use a number of the same muscles, but with less impact. This allows you to build up endurance and speed while reducing the risk of over-training. Ideally, you'd do the cross-training exercise first and then run (because then you'll get used to the feeling of running while you're a bit tuckered out).
I think your plan is not only doable, but wise. If you get into it and it seems far too easy, you can make the necessary adjustments. I, too, took a break after my two halfs last year and building back up was not as hard as I would have thought, but in the process, came near getting sidelined do to an overuse injury because I was trying to get back to where I was too fast.
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Fitness Minutes: (97,025) Posts: 2,927 9/30/12 9:03 A
I think your plan is very doable. Yes, you probably can run a 10K or even a HM now. But there is a big difference between CAN and SHOULD. Know what I mean? You had to back off the full marathon training because of overtraining, too much - too soon, whatever. You don't want to repeat that mistake. If it were me, I'd stick with your original plan and maybe modify as you go. You know your body, listen to it.
~Sue~ ~Half Fanatic #1530 "Our greatest glory is not in never falling, but in rising every time we fall."--Confucius
My last half I ran was in May but yes, I am pretty sure I could run six miles. There's even an opportunity where I could get a half marathon entry that is in a couple weeks. But, I haven't been running so that might be really asking for injury.
That actually sounds like a goo dplan, but I would bet that you are already at a point where six miles is possible ... right now. You have run a half marathon. Set aside an how and see what you can do.
Start by doing what is necessary, then do what is possible and suddenly you will be doing the impossible -- St Francis of Assisi
Perhaps I should tell you a little bit more about my running history... 2009-10: Learned to run a 5K with Couch to 5K (C25K), Ran several 5Ks 2010-2011: Ran several 5Ks 2011-2012: Ran my first half marathon 2012-Current: Ran two half marathons, attempted to train for my first full marathon and stopped at the 17 miler.
Now that you know a bit about my history, I will tell you about my commitments. As my internship, I must lead 2 5K runs on Tuesday and Thursday. This program I designed with myself after the Couch to 5K program (C25K). So, basically we do intervals. For example, this week we walk for 3:00 and run for 45 seconds. Each week the running increases and the walking decreases until we are running a full 3 miles.
Right now, I am able to run a full 3 miles and I was thinking if I did 3 miles before I lead the group, by December I would be able to do 6 miles easily. It is not that I cannot do 6 miles. I can. I want to be able to run them easily and regularly.
As for overtraining... I want to be careful because since I am the leader of the group I cannot stop running. I need to stay healthy and uninjured. Also, I have a hard time recognizing signs of overtraining until I am in the midst of it!
I've never done a C25K plan before so I don't know how intensive they are. But you say your group runs 2 times a week in the plan. If you intend to run 2-3 miles more on the same day or on two other days, I don't think you would be over training. Your body is pretty good at letting you know if you are overdoing anything.
Training programs should be used as guidelines, not as if they were written in stone. You might still want to find a 10K training program and see how your tentative plan coincides with the suggestions.
There really isn't any other way to run more than to, well, run more.
Fitness Minutes: (1,762) Posts: 139 9/29/12 2:54 A
Have you built in time in case of injury. I found with my own training that I needed to give myself an extra week or two so that I don't feel the stress of having to stay on a schedule. I always push it a little too hard when I know I have a schedule to keep. Listen to your body and follow what it tells you. Otherwise, good luck!
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A while back I think I got burnt out on running and took an unplanned break. I have been thinking that I want to get back to running more consistently than I have been. I do lead a C25K group twice a week. Besides that I haven't been running much. So, this is what I was thinking, I would do my 2-3 mile runs before I lead the C25K and by the end of the program in December, I should be able to run 6 miles easily. What do you think? Do you think I'd overtrain?
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