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Old 21-01-20, 15:43   #801
Keane
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Quote:
Originally Posted by Strewelpeter View Post
The rule of thumb is that adding 10% per week is the safe way to build up distance.

You've beaten any psychological barrier to doing the half now, you really don't need to be going further than 18 K in advance of it (I invariably go further than the distance in prep but hey I'm giving advice here not taking it ). Probably best to go back to 10K now and add . 2K a week running at your own pace between here and the half.
Is that 'add 2k' or 'add .2k'!?

Either way, I had it in my mind that I wouldn't be going near 16k again for a good while as I knew I had jumped too much just from the feeling around the knees. As you say, psychologically I was perfect and could easily have carried on but staying injury free is obviously the main thing.

I need to try and get a bit more consistent. I'm only getting out two to three times a week at the moment, obviously need to try and improve that to four.

Am I right in saying something like the below would be solid?

Mon - rest
Tues - 6k
Weds - 7k
Thurs - 6k
Fri - rest
Sat - 11k
Sun - rest
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Old 21-01-20, 16:16   #802
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Quote:
Originally Posted by Keane View Post
Is that 'add 2k' or 'add .2k'!?

Either way, I had it in my mind that I wouldn't be going near 16k again for a good while as I knew I had jumped too much just from the feeling around the knees. As you say, psychologically I was perfect and could easily have carried on but staying injury free is obviously the main thing.

I need to try and get a bit more consistent. I'm only getting out two to three times a week at the moment, obviously need to try and improve that to four.

Am I right in saying something like the below would be solid?

Mon - rest
Tues - 6k
Weds - 7k
Thurs - 6k
Fri - rest
Sat - 11k
Sun - rest
I'd leave out the 3 times a week eating out .
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Old 21-01-20, 16:36   #803
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Quote:
Originally Posted by Keane View Post

Mon - rest
Tues - 6k
Weds - 7k
Thurs - 6k
Fri - rest
Sat - 11k
Sun - rest
Again what I practice and what I preach are different and the likes of Laz will be able to give you a more GTO approach

For myself Ideally in building to a half I'd be going out every other day with an extra rest day every other week with two or three runs at about 6 or 7 and then one starting at 8 and adding no more than 2K a week till I get to about 18K c. 15 days before the event.

In reality here's the couple of months leading up to my last half where I ran the distance 14 days out because I had zero confidence I'd be able to

 
date Km
07/12 21.2
02/12 12.5
28/11 11.0
24/11 22.0
20/11 8.03
17/11 15.2
13/11 10.0
10/11 6.55
08/11 6.09
05/11 12.6
01/11 8.18
29/10 6.11
26/10 10.1
22/10 8.01
16/10 5.12
11/10 8.01
09/10 7.03
04/10 7.01
02/10 6.01
24/09 6.13
18/09 7
10/09 5.15
04/09 7.55
30/08 7.21
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Old 21-01-20, 21:48   #804
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Yeah that's a solid week Keano, similar in structure to mine except I run on Sundays. Consecutive days are really good once you've easy running each side of hard days.

Yeah, the 10% rule is a good rule of thumb. It's safe to add 10% to your overall weekly mileage. So in the above case you could add 3k on to that long run if you wished to the following Sat, or maybe spread it out.

It's also advised to take a break from adding 10% every 3 or 4 weeks or so.

The long run is the most important run of the week, and as Tony says, you don't need to run the distance to be sure you can. If you can run 10 miles you can run 13.1.
Body has enough fuel for 20 miles.
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Old 21-01-20, 22:21   #805
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The GAA club at home has their annual 10k on Sunday so I've signed up for that - every week I get the LSR done is a week closer so great to have something like that pop up. Nice place to do my first 10k race too.
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Old 22-01-20, 20:19   #806
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Oops wrong thread.

Last edited by Solksjaer!; 23-01-20 at 11:23.
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Old 23-01-20, 09:45   #807
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Originally Posted by Keane View Post
The GAA club at home has their annual 10k on Sunday so I've signed up for that - every week I get the LSR done is a week closer so great to have something like that pop up. Nice place to do my first 10k race too.
Went out and did 12km last night at ~6m/km pace, really felt it towards the end in my legs. I forgot how much more tiring slow running can be as you’re on your feet for so long.
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Old 23-01-20, 11:22   #808
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Went out and did 12km last night at ~6m/km pace, really felt it towards the end in my legs. I forgot how much more tiring slow running can be as you’re on your feet for so long.
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Old 23-01-20, 11:40   #809
Keane
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Quote:
Originally Posted by Goodluck2me View Post
Went out and did 12km last night at ~6m/km pace, really felt it towards the end in my legs. I forgot how much more tiring slow running can be as you’re on your feet for so long.
I haven't had much occasion to run fast (faster than the very slow training pace I do) lately so can't exactly relate but I'm doing a 1/2 marathon training plan through the Garmin watch that had me doing strides the other night. Found it very enjoyable to pick up the pace for a minute at a time, must try and fit in a parkrun or 5k on my own soon to see how fast I can go.

Doing a progression run tonight which according to the plan is slow for 20 mins followed slightly faster for 10 mins.
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