FROM 10K TO HALF MARATHON
by Bud Baldaro (May 2008)
Approaching 5000 local runners successfully completed the inaugural Bristol 10km on Bank Holiday Monday 5 May 2008. Undoubtedly many were first timers to the wonderful world of road running. Some will have run for charity, some as a bet or dare, some with something to prove to themselves.
Bristol’s half marathon has been established for well over 20 years and is one of the UK ‘s most popular and established road races.
Having managed 10k surely the next challenge must be to double the distance and run that little bit further to compete the 21km/13.1miles event that comprises a half marathon.
A spring time 10k, an autumn half marathon!
September is a great month for road running as autumn edges in and the Reebok Bristol half marathon is a tried and tested success story.
So how would you approach training for double the distance?
The first obvious aspect to be aware of is the importance of learning to spend time on your feet. It is important if you wish to maximise enjoyment and minimise discomfort that you prepare effectively for being on your feet running anything from 90ms to 3 hours. But take your time to get there.
The most efficient way of developing running economy is quite simply to run more.
If you intend to meet the half challenge –
· Plan your week effectively to manage your time well. Running will energise you so don’t be shy of it.
· If your recent background with running/general exercise is fairly light then clearly don’t hurry too rapidly.
· Be smart stay injury free.
· Progress your running patiently and make a plan.
· Be honest and realistic as to how much you can and want to run.
· If your frame is likely to get injured easily then consider advantages of cross/ alternative training in addition to running.
· Try to find time to run 3-2 times a week ( more if you can and want to – but do try to run off road as the surface is more forgiving and less likely to cause injury problems.)
· From June 1 you have 15 weeks to prepare for the half .
· A mile a week with 2 weeks to spare t its crudest formula.
· Focus on progressing the length of your long run which in the early days might be relatively short).
If you are new to running then give yourself some credit and tell your self how well you are doing even if you are managing just 2-3 miles; you will be staggered by how much you do improve.
If you want t to get round then just keep putting in further distances gradually and progressively. If you are keen to set an ambitious time then consider joining a local club – you do not have to be a superstar to join an athletics club- and you can benefit from training ideas and, very relevantly, training partners.
Gradually progress the distance of your run but don’t worry if you have only reached 8- 9miles by the end of August. Very few people run the full marathon distance in training yet compete the full 26 miles on race day.
Try a second shorter run at a slightly quicker pace each week where you make greater demands on the heart lungs system.
If you are keen to experiment with some harder runs then, given an appropriate background of several weeks steady running, then maybe try to run some mile reps at your intended race pace alternating with easier mile recovery runs eg: 1mile easy 1 mile faster – up to 6/8miles .
Have fun with your running.
Make a plan working backwards from September 14 race day and where possible accommodate a race or two on the way (Details on RunBristol website).
Build up the distance of your runs carefully and allow and ease down the first 2 weeks of Sept so the mind can prepare the body for the big effort …
It is a great effort prepare as well as you can to be part of it.
Make sure as you RunBristol it is a positive memorable achievement for you.
