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Help me figure out a running plan for when the half is over.

ZenInTexas
ZenInTexas Posts: 781 Member
in Social Groups
Would love some input from experienced runners. I will be doing a half marathon in 3 weeks and I'm thinking about what to do after that. My long term goal is to run the Houston Marathon next January (if I can get in) and my short term goals are to work on my speed and be able to do a 24 min 5k (current PB is 25:31) and a 54 min 10K (current PB is 55:45). Before I started training for the half I did 6 days a week of running, 4 miles at a time. So I'm thinking for over the next year, or until I start marathon training to up the daily run to 5 miles, incorporating speedwork, and to continue some kind of a long run on the weekends. I was thinking of rotating between 6,7,8,9, and 10 miles and then starting over. So what do you all think? Good plan? Bad plan? Suggestions for ways to improve it? All feedback appreciated!

Replies

  • boostnerd
    boostnerd Posts: 32
    Here is my .02

    I don't think it is a good idea. Your body will basically adjust to it and your gains will start halting.

    My style is to make sure I get 3 core runs in a week. (at least a day inbetween each one) 1 long run and 2 of any of the following... Tempo, interval, speed, hills.

    On the days other then those 3, (or if I'm doing 2 a days as well) I add in easy runs, or hard cross training. Most of the time I am cross training with either swim or bike of some kind.

    The advantages to this are that I get in my harder intensity workouts so that my body is constently have to get stronger by adapting, and I am building speed as well.

    Thats my .02. I have not hit a plateu yet training this way. I will continue to do it untill I do.

    Feel free to add me, or ask me any questions :)
  • LisaO85
    LisaO85 Posts: 152
    I think you need to incorporate some strength training, and something other than just running into your workouts. If you all you do is run you will plateau, and your risk of injury can go up.

    The more variety you get the more muscles you will activate and use and that will help your running in the long run ( no pun intended). :smile:
  • alanlmarshall
    alanlmarshall Posts: 587 Member
    There is a good book that will help, Run Less Run Faster. If I don't have a race coming I train for an imaginary race, with appropriate recovery, you should rest for a few days after your half marathon and do light workouts for a week or two.
  • boostnerd
    boostnerd Posts: 32
    I agree with this as well. I lift 3x a week. But you will have to play with the time period that you lift so that it doesn't trash your runs. I have had bad timing on runs and struggled the whole way! not fun on your long runs.
  • PatsyFitzpatrick
    PatsyFitzpatrick Posts: 335 Member
    I think you need to incorporate some strength training, and something other than just running into your workouts. If you all you do is run you will plateau, and your risk of injury can go up.

    The more variety you get the more muscles you will activate and use and that will help your running in the long run ( no pun intended). :smile:

    Bump. I like to be in shape to run 10k but got to fit in strength and stretching.
  • ZenInTexas
    ZenInTexas Posts: 781 Member
    Thanks for the feedback guys. I do hope to do some weight lifting this summer as well as I'll be doing a lot of swimming. I guess I'm mostly concerned about having enough of base weekly mileage heading into marathon training. Don't want to go from 25 miles a week to 50 just like, want to work my way up to it.
  • LisaO85
    LisaO85 Posts: 152
    If you follow a marathon training plan you should be fine. I would at least keep up with the base mileage that you have already, which is sounds like you plan on doing.

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