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RACHE23's Photo RACHE23 Posts: 457
11/8/09 3:17 P

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Thanks everyone for the great advice, especially the reminders to take it slow. For the remainder of the year, I'm working on building up my base and finding a consistent routine of running 4 days a week. I'm increasing mileage gradually over 3 weeks with a "hold" week where I maintain and recover. I've added in some strength training on non-running days.

For January, I created a plan at Runners World that is 3 days a week, and adjusted the options so that it will start closer to the mileage and speed I think I will be at by the end of the year. With the holidays coming, I know I'll be busy on occasion so I'm playing it conservatively.

I also found out my local running club has a training program beginning in early January, so I might check that out.

See you on the road! :-)
-Rachel

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JEM0622's Photo JEM0622 Posts: 5,500
11/8/09 1:08 P

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Welcome and congrats on setting a new goal! With only 6 months of running, that is considered beginning or novice (depending on what program you use). I'm still in my first year of running, and have stayed on the conservative side. During my training, I did no more than 2 short and 1 LSD. It kept me from overdoing things and ending up injured and unable to complete my events.

I personally liked Galloway as a newbie. His approach is sensible and conservative, yet gets you to the finish line. Now that I have some events under my belt...and having built my endurance...I'm considering various ratios of running vs. walking, and working on speed.

Since you are looking to complete an event in May, you have until roughly February to just keep to what you are doing and consider which plan is ideal for you.

GL!

Julie

BLC 9 & 10 - Crushing Cranberries; Captain, BLC 11, 12, 13 Crushing Cranberries; BLC 14 - Jade Dragons; BLC 15, 16, 17 - Onyx Outlaws, Co-Captain BLC 18 Onyx Outlaws

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UHURAUHURA's Photo UHURAUHURA Posts: 200
11/8/09 12:26 P

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Dear RACHE23,

I am looking for an in-between training program.

Exactly like you I have completed the 10K in 6 months and want to go for a HM in another 6 months from now.

I need a from 10K to 15K training program before going straight for the HM training.

If you have any suggestions please answer.

Uhura

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WONGERCHI's Photo WONGERCHI Posts: 3,889
11/2/09 4:21 P

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RACHE23:
For pre-made programs, you can't go wrong with the novice Hal or the RunnersWorld Smart Coach programs. However, May is a long way away and those programs generally go 12-16 weeks.

If you want to create your own, that's the best way to go. I mix my own with decent success so far, so that method does work. However, it does take some reading and looking at different programs out there to get the ideal "mix" for you. Also ask on here if you have any questions.

That said, as you're a beginner runner (yes, 6 months is still beginner in my book) then the best thing you can do is just run more. Build your volume (10% rule) preferentially onto your long runs but don't forget the other two. Look into some technique work (strides are my go-to on this) as well on some of the shorter ones. 3 weeks on, 1 recovery is good too.

Adding a fourth, short, easy day is also good for getting in some more volume. There is a trick to getting in additional days without breaking yourself. In my opinion, If you want to focus solely on running then running more is the best way. If you want to do X-training to balance out the running, then 3-4x a week with X-training is the way forward.

In God we trust, all others bring data.
- W. Edwards Demings

If God invented marathons to keep people from doing anything more stupid, the triathlon must have taken Him completely by surprise.
-P.Z. Pearce

Specificity, specificity, specificity.
-Andy Coggan

The plural of "anecdote" is not "data".
- Frank Kotsonis


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ALISONANDIE Posts: 289
11/2/09 11:04 A

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I have posted this link once before but it's a really good plan and it's only 3 days a week. It has made many run faster and I'm liking it. It's tailored to your HM goal time. Let me know what you think.
www.runnersworld.com/article/0,7120,
s6
-238-244-258-9369-0,00.htm


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REBYTR's Photo REBYTR Posts: 1,297
11/2/09 6:39 A

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In addition to the Runner's World and Hal Higdon plans, there is also Jeff Galloway. His book "Galloway's Book on Running" has really good information on building up your base then adding on hills and speedwork. The only negative on his plans, the long runs go past the distance that you are training for. I would advise to look at all the plans and then put them together the way you want.

Melissa, from Texas


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CD318156 SparkPoints: (0)
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11/1/09 5:01 P

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Rache,

From my standpoint, I am not a big fan of the Hal Higdon program. The reason, too many days (5 days a week) running (especially for a new runner-and anyone with less than a year's running under their belt is a new runner), therefore, you are at a greater risk for injury. It is also noted that the a runner adapts to the sport of running when one is not running, therefore, running just to get miles in will not allow for great progress.

I would keep checking into some programs, but know that there is not a single program for everyone.

If I were you, I would focus on building a solid running foundation over the winter. Building up your mileage over the next several months, not to exceed 10% each week. Once you are 16 or so weeks out, then you will want to look into some programs that will take you were you are at that time.

The reason you do not want to spend the next 6 months training for a 1/2 is you will lead yourself to overtraining and potential injury. The deal is to use periodization training--in otherwise use several months for solid base building (this will also teach your body to utilize fat further into your runs and build the VO2max for you to run), then go into your actual training, followed by your race and then recovery.

I think your idea about increasing your LSD runs and then cutting back for a week is ideal, until you are ready to train. And know with distance will come speed.

I wish you well!

HAPPY SPARK RUNNING!
Nancy

Edited by: CD318156 at: 11/1/2009 (17:03)
RACHEAL^'s Photo RACHEAL^ SparkPoints: (0)
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11/1/09 4:21 P

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I just wanted to add onto what Laura said. Half Marathon Training with Hal Higdon. www.halhigdon.com/halfmarathon/index
.h
tm


You may want to look at the intermediate if you are looking for something that is one step above the novice. I have friends who swear by Hal ... not that I have completed a HM yet.

HTH.

If it doesn't challenge you, it doesn't change you! (Fred DeVito)


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LAURAALISON1's Photo LAURAALISON1 Posts: 24
11/1/09 3:43 P

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Hey there! I've only run two half-marathons (I realize as I typed that that I'm not really trying to downplay that accomplishment but that there are others on here who have probably run more and have more experience with running than I do) and what I have used in the past were training plans from www.runnersworld.com. You can customize your plan and goal time based on how hard you want to train and your most recent race times. I have also heard that the Hal Higdon plan is really good. You're very right about increasing by 10 % each week but you may want to vary some of your weekly runs than just 2-3 shorter runs of 3 miles each. Especially once you start running 8 mile long runs each week, you will need to be doing one 5 - 6 mile run during the week as well to help with endurance and then your shorter runs to help with pace times.

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RACHE23's Photo RACHE23 Posts: 457
11/1/09 3:34 P

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Hi everyone,

I've been running for a little over 6 months, after being a regular walker for many years. I completed two 5Ks and one 10K this summer. For my next challenge, I've signed up for the Illinois Half Marathon on May 1, 2010.

I would like to follow a training plan for the Half that starts at the level I am at now, but most plans seem to be for people who are just beginning to run. Can anyone recommend a plan that would work for me, or give some guidelines on creating my own plan? I've thought about planning 10% increases in my long runs for 3 weeks, with the fourth week as a maintenance/recovery week. This seems to be the general idea in some books I've looked at. I like the idea of the maintenance weeks... just in case I get busy, sick, or snowed in!

My weekly long run is currently 5 miles, with 2-3 shorter runs during the week of around 3 miles each. I run somewhere between an 11 and 12-minute mile. It would be nicer to run a bit faster as long as I'm comfortable, but most of all I would just like to enjoy the race experience and feel strong at the finish line.

Thank you for your experience and advice! :-)



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