Training plan for a 30k race ?

_Josee_

Hi runners!

I'm running a 30k (Hamilton - Around the Bay) at the end of march so I have to start training soon (around mid-december).

I'm at a lost to what kind of training plan to use ? I'm thinking marathon training ?

If I go the marathon route I was playing around with 2 plans:

-Hal Higdon Intermediate 1 (the novice 2 have only 4 running day... I'm already running 5 days a week...)
-Garmin Marathon II (with HRM)

Any advices ?? Suggestions ??

My background is:

-I'm a new runner, started in march 2013
-I ran my first half in september
-I currently run 25-27 miles a week, 5 days a week with my long run beeing around 9 miles.
-I love to train following a plan, and I follow it!

Oh and after that race I'll only be running an half 2 months after. No actual marathon in the picture!

Thanks!

CarsonRuns

One option would be to write your own plan based on what you find in a pre-packaged plan you find on-line. Just setup a calendar and put your weekly mileage goals down first. Then fill in your long runs, keeping in mind that the long run shouldn't exceed 1/3 of your total weekly mileage (1/4 is even better). Then, fill in the rest of the week to get to where the mileage needs to be.

For a 30K race, you don't need to do any track work. I would suggest a tempo run once per week with a duration of 20 to 40 minutes at tempo pace near the end of a longer run (6 or 7 miles total) and doing 6 to 10 strides of 100 meters or so once per week. Also, consider fast finish long runs every other week or so where you do the last 1/3 of the long run at your target race pace.

That ought to get you there.

_Josee_

Thanks Carsons!

I decided to go with a marathon training plan. I might shorten some long runs though, I'll see how it feels when I get to the longer ones.

No track work for me yet, but definitely some tempo runs and hills (that race's course is hilly).

Thanks again!

Keebler1976

Hi, I'm planning on running Hamilton as well! right know I'm doing training for a half Feb. 9/2014 Sarnia Hypothermic then I'll roll up my mileage and roll right into training for the 30km I'll have to gain 9km in 6weeks totally doable ! Hal Higdon training is great, I've incorporated some really good Cross training i.e. bike and swimming makes a huge difference for me! Good Luck (can't wait to cross the skyway!!)

amandamurdaugh

I LOVE the 30k distance. I'm fortunate the Arizona Road Racers offers one in December as a build up to their marathon in January. For the past 2 years, I've used it as a training run towards the end of marathon training. I like to have run at least one 20 miler before doing the race, but that's me.