I've been roped into my local half marathon in October. I used to run a lot and can manage 10k in about 40 mins. What should I be doing over the next 12 weeks? I have xc raced and I always used to get a good winter base in before speeding things up: same with running?
Would really like to do 1.30hr!
check out runnersworld.co.uk for a training schedule
Google Hal Higdon for a training schedule.
Lots of schedules on the net. Coolrunning has some good generic training schedules.
When I was training for a half a few years ago it went something like this.
Long runs Sunday up to around 15 miles.
1 long interval session a week, Tuesday. say 4-5 times 1 mile at between current 5k and 10k pace, 2 min recovery.
Or 8 x 800 1 min recovery etc
Fartlek or tempo session either Friday or Saturday.
Other days steady runs up to 10 miles.
If you can comfortably run 10k in 40 mins you should be under 1:30.
I did shed loads of half whilst I was still racing my road bike.
40min 10K should produce a sub 1.30
I think I was at that mark and ran 1.27 to 1.36 depending on the course.
What one are you running.
Owwww, just back from 8 mile easy in 27 deg c! Hot enough for me thank you very much. No pace just mid level 3 (75-85%) now in cold bath, heard it was a good idea, but o o o o the getting in! Will try some intervals guys, cheers.
oldgit, the Aviemore one.
