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+--- Thread: Training to run a half marathon (/Thread-Training-to-run-a-half-marathon)
Training to run a half marathon - QuentinG - 04-05-2014
Hi Ed
Did 10min walk 45 min run and 10 min walk on Saturday felt great legs fine Not running fast all my runs are around 6min a km
Thanks Ed
Training to run a half marathon - TheEd - 05-05-2014
time to pop in another 4k time-trial, here's hoping the ankle problem has not dented any progress
when are you able to slot a 4k time-trial in
same as the last tester?
TheEd
Training to run a half marathon - QuentinG - 10-05-2014
Hi Ed
Ran a 4km time trial today time 18.30 did not start to quick ran the following splits
1km...4min 45 sec
2km...4min 40 sec
3km...4min 35
4km...4min 30 sec
The only problem was heavy breathing but i can understand why
Weight at the moment is between 86 and 88 it has come down slightly. Time 1min quicker than last time trial Stoked
Thanks Ed
Q
Training to run a half marathon - TheEd - 10-05-2014
nice going .. we still need to be patient as the training cycle was disrupted by the ankle problem, however you still on track, the next 4k you should improve by another minute, however we does this naturally
stick to the process however you can go for a ride tomorrow up to 90 minutes
try to spin
we only have you running lightly around Monday / Tuesday again
all in order?
TheEd
Training to run a half marathon - QuentinG - 16-05-2014
Hi Ed Ran Monday and Tuesday easy 45min and rested on Wednesday Slow run 8km on Thursday Legs seem to be getting use running these distances .Ankle seems to be good ready for next session
Thanks Ed
Q
Training to run a half marathon - TheEd - 16-05-2014
OK .. next week we can move back to doing the 2k session
I still do not want you running long distances all at once, even if you feel you can do it, not for now
the 3/4 x 2k session will be with 90 seconds to 2 minutes Rest
pace = 4.30 to 4.35 per k for 9 minutes to 9.10 per k
for the easy runs, rather have a 5 minute walk in-between 20 minutes
so 5 minute walk then 20 minutes then 5 minutes then 20 minutes
warm down exercises
we must focus rather the running on the 2k
we can build the running up to
5 minutes walk then 20 minutes jog with with 5 minutes walk in-between x 3
please ask questions for clarity
focus on bike riding and swimming (please discuss)
don't be in a rush and log weight each week
TheEd
ps.. format .. Thursday each week will be the 2k run, not going quicker than 4.30 per k .. so schedule for next 2 weeks .. Wednesday no running
Saturdays longest time - 5 minutes walk then 20 minutes jog with with 5 minutes walk in-between x 3
Training to run a half marathon - QuentinG - 24-05-2014
Hello Ed
Started this week easy walking and running then did 2km session on Thursday. did 3 x 2km
(1)...9min
(2)...9min 10 sec
(3).....9min 20 sec
Legs felt great just heavy breathing but finished the session and felt good
Saturday walk for 5min ran 20min walk 5min ran 20min walk 5min ran 20 min felts ok
Weight between 86 and 88kg feeling a lot better than when started
Next Thursday will try and 4 x 2km session at the same time and keep session the same No injuries and thats just great
Thanks Ed from Q
Training to run a half marathon - TheEd - 24-05-2014
we making progress .. if you able to do a little cycling please let me know
enjoy
TheEd
Training to run a half marathon - QuentinG - 01-06-2014
Hi Ed
Ran easy Monday Tuesday +-45min.Thursday w/u 15min ran 4 x 2km
(1st)....9min
(2).......8min 50 sec
(3).......8min 55sec
(4)........9min
Felt good legs fine breathing getting better
Run on Saturday 5min walk, 20min run 5min walk, 20min run 5min walk 20min Felt good
Weight dropped 2kg.Between 85 to 87kg
Will started cycling on Sunday will try 75min on mountain bike
Thanks Ed from Q
Training to run a half marathon - TheEd - 01-06-2014
this is good .. start focusing on what you eat now, plan your meals according to your activity
the next time you do the 4k time-trial you could probably go a minute quicker
once you down to just under 16 minutes things will all start falling into place naturally
as long as we can get you there feeling good
TheEd
ps.. please let me know how the MTB goes, you not to run on tired legs after the cycling, rather go for a swim as active recovery
pps .. we can plan a time-trial for around Thursday