Running training but not racing - question

gracieabem
gracieabem Posts: 211
in Fitness and Exercise
Hello fellow runners,

I am in a position where I cannot really travel at the moment for races and I only have two a year to race in - 1 x 5km and 1 x 8km or 15km - take your pick!

I really would like to up my mileage and train for a HM... but then not race. This may seem like a stupid question, but if I follow something like the Hal Higdon running plan and then just run a HM distance in place of a race... is this ok? What do I do afterwards? Just decrease miles back down before increasing again? Add in some different workouts?

I love the fitness side of things and I do enjoy running. I want to challenge myself by increasing my distance and I will do more races in the future... but what do I do in the meantime?

Replies

  • ixap
    ixap Posts: 675 Member
    Yes of course that's okay! Once you get up to the 1/2marathon distance, you can maintain your base mileage indefinitely. Then when you're ready to travel for a race, you will be able to tune up for the race in 10-12 weeks.
  • RaluKitty
    RaluKitty Posts: 62 Member
    Of course you can, just for the pleasure of it :) Afterwards maybe you can aim for a total monthly distance - I was anxious about longer distances, so the first time I ran 5 miles, 6 miles, or over 70 miles in a month I was happier and more confident that after an actual race. The same way, you can also enjoy the fun and sense of community in a race without actually "racing". I ran 2 races and I just went at my own rhythm without monitoring or aiming for a pace, and I finished very well because the group made it fun and motivating.
  • gracieabem
    gracieabem Posts: 211
    That's great to hear. And motivating. I work weekends usually and will only take time off for my two local races at the moment, but in a couple of years I may very well be in a different work situation (well that is the plan after graduation) and I will be in a position to travel to races or alternatively I may live in a more central locality with more racing options. In the meantime, I have a strong desire to increase my distance, so it's heartening to hear that it's ok to just do this. Thanks!

    Another noob question - is a baseline running schedule something like the second last week (not the last week because it tapers off) of the Hal Higdon HM program. For example the plan is - 2 x 5mile runs, 1 x 3 mile run and 1 x 10 mile run. Is this enough for a baseline or do I need to approach it a little differently?
  • kairisika
    kairisika Posts: 131 Member
    Of course you can train to run a distance and then run it (even at a challenge pace if desired) without paying someone else to set the course and time you.
    I just can't justify paying race fees to go do a run, so all my running bests are on my own courses, racing against myself.
  • ixap
    ixap Posts: 675 Member
    For example the plan is - 2 x 5mile runs, 1 x 3 mile run and 1 x 10 mile run. Is this enough for a baseline or do I need to approach it a little differently?
    Yes, that's a nice amount to stay with indefinitely. Of course you can mix it up as you like - you can add a longer run 12-15 miles some weekends when you have time, cut out or shorten the long run on weeks when you're busy (and I like to skip it every 3-4 weeks regardless for a little break), add or subtract a mile or two from the other runs, etc.

    You don't need to go crazy with hard interval work without a race on the horizon, but you might want to do some moderate speed workouts once a week or so. Fartleks are nice for this stage. It's also nice to spend some time working on your pacing. A great workout for this stage is the out-and-back: run a given distance, timing yourself, then run back to the start, aiming to do it 5-10% faster. If you can't do it or it's a heroic effort, you went out too fast; if you can easily do 10%+ faster, you could have been more aggressive in your initial pace.

    I would also say that you may notice some huge benefits in your 5K/8K time from this type of base mileage. The more intermediate/advanced 5K training schedules suggest weekly mileages of 25-50 miles; elite 5K runners will do even more during their aerobic base-building phase (a LOT more). If you have a local 5K or 8K race you can run, you might think about choosing an intermediate plan for some speedwork after you've build this great base. Even if the 1/2 marathon doesn't fit into your schedule, I think it's still a thrill to see that 5K time drop way down! Either way, the training will not have been a waste.
  • stingrayinfl
    stingrayinfl Posts: 284 Member
    Good reply. I do a road version of the Yasso's once a week and I really enjoy them. Running is something I enjoy and I really enjoy the long training runs
  • scottb81
    scottb81 Posts: 2,538 Member
    If you are looking for long term development then after your HM plan is done do not decrease your mileage. Keep it high year round and build it higher year to year. You will be able to run better than you can imagine.
  • MtnKat
    MtnKat Posts: 714
    I'm not sure I understand why you think that if you run, you must race? There is no rule that says we have to race.

    I hate racing but I love running!

    Did I mention that I hate racing? lol

    I would either keep adding miles or start some speed training.
  • gracieabem
    gracieabem Posts: 211
    Awesome. Thanks guys, great info. I'm starting today!

    I'm not sure why I got it in my head that I had to race lol. But all sorted now. I think I'll aim to keep that base rate up and I'll look at added in some kind of conditioning for the 5k and 8k etc when they come closer (June and August!!)
  • CarsonRuns
    CarsonRuns Posts: 3,039 Member
    If you really want to learn how to train, I suggest the book "Daniel's Running Formula" by Jack Daniels. It will give you specifics about the 4 phases of training and what type of running you should do in each and how to prepare for specific events, how to taper and peak for them.
  • gracieabem
    gracieabem Posts: 211
    If you really want to learn how to train, I suggest the book "Daniel's Running Formula" by Jack Daniels. It will give you specifics about the 4 phases of training and what type of running you should do in each and how to prepare for specific events, how to taper and peak for them.

    Yes, I think I need to know, I'm pretty clueless right now. Thanks for the recommendation - I'll look it up.
  • kylTKe
    kylTKe Posts: 146 Member
    I'm not entirely certain about this question, but of course there's no problem with just running on your own... you don't need a race. As far as what to do afterwards, you don't sound like a competitive athlete so I don't see why you would really need to bother with periodization. And tapering off of competition isn't that important unless you're burned out. Maybe take a week off and then get back into it. I don't see any reason you can't keep up the new higher volume training (at least for most of the year).
  • ixap
    ixap Posts: 675 Member
    You don't have to periodize or taper to finish a race, for sure, but even some of us who are strictly recreational runners enjoy doing our best. I will never win a race most likely, probably not even my age group, but I still enjoy chipping away at my PRs and knowing I raced the best I could that day. Periodizing and tapering help me to be successful at this.
  • cbevan1229
    cbevan1229 Posts: 326 Member
    Of course it's okay. It doesn't matter if you run in a race - your biggest competition is with yourself. Beat your own distance, your own time, the little voice in your head.

    I'm just a beginner, but I'm doing C25K with no race scheduled. I'm on week 7 right now, and just meeting the new challenge each week is enough to motivate me. I want to get to run the full 5K, then do it faster, then run for longer. If I keep setting (and achieving) the goals I set for myself, it doesn't matter to me if I never have an "official" time, or compete against another living soul.

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