DonaldDownTheWing
Winger
Interesting posts on race distance. Strava logged my half marathon at 2:09:47, whereas my official GNR time was 2:10:18. Guessing that 30 seconds ish is down to not running the shortest route.
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Has anyone got any decent half marathon training plans? I know I have a year for the GNR and I regularly run 5k’s and 10k’s through the week, was just thinking of the best way to up training and make the GNR as comfortable as possible
Thanks for the reply !! I’ll give a try and report how it goes ! I agree the science of it all is fascinating (I am a chemist) the advice you’ve given is massively informative80/20. A coach will give you a specific plan but basically 80% should be at low intensity and 20% at moderate/high. Be careful not to get stuck in the “moderate intensity rut”. This puts stress on the body which means you can’t run as much, but it isn’t hard enough to stimulate the harder end.
It’s very easy to fall into though. A 10k easy and you feel you’ve not done enough, a 10k hard is painful (a good pain).
I should note it’s 80/20 time, not distance. So if you’re doing 5 hours of running a week, 4 should be easy and 1 should be moderate/hard. For example, you could do 3 easy 10k (say 3.5 hrs), 1 easy 5k (total 4 hours) and then a hard session. Example - 10 min warm up easy, 8 x 4 minutes race pace with 1 minute recovery between. 10 minute cool down. Weeks total 5hrs 10 minutes
Follow the 10% rule for increasing duration per week.
Over the course of the year you’ll gradually build up fitness. Every 4th week should be a lighter week to allow your body to absorb the fitness gains you’ve achieved.
I only know this because I’m fascinated by the ways pros train, but I’m shite at implementing it myself. I’m definitely in the moderate intensity rut.
Thanks for the reply !! I’ll give a try and report how it goes ! I agree the science of it all is fascinating (I am a chemist) the advice you’ve given is massively informative
Nice and dry course today at Wrekenton for the 1st XC of the season.
Yip, dust from the gravel added to the dry conditions, choking for a drink after 1st lap. Shock to the system but enjoyed it, good to be back.Nice and dry course today at Wrekenton for the 1st XC of the season.
It was my debut, was pleased to get around and not come last!Yip, dust from the gravel added to the dry conditions, choking for a drink after 1st lap. Shock to the system but enjoyed it, good to be back.
Dont worry there will be, enjoy the dry conditions while it lasts!It was my debut, was pleased to get around and not come last!
Proper hard underfoot, would much prefer cooler temperatures and even a bit rain for the next one
My lass gave me a bottle of water on both laps, the dust caused terrible heartburn on the last lap.Yip, dust from the gravel added to the dry conditions, choking for a drink after 1st lap. Shock to the system but enjoyed it, good to be back.
It's a really nice route, scenic.Doing my first penshaw 10km on Sunday, looks a brutal route, and the finish line is at the top of the monument