Long Distance

I started running long distances consistently in the Fall of 2012, and I’ve really been enjoying it. Up until this point, I’ve completed two half-marathons, trained for a marathon that I did not run, and currently am in the process of training for my third half-marathon. Between my half-marathons, I’ve taken breaks from running (partly due to overtraining), which has made it so that I am practically starting from scratch each time I sign-up/start training for the next half-marathon. I think I have finally learned though and will not have that same problem after this July half-marathon!

While 13.1 miles may seem like a lot of miles, if you have a steady training plan, you will slowly build up enough endurance to run the entire course! Until Fall, 2012, the most I had ever run was 6 miles (besides the one time senior year of high school where I ran 10 miles and thought I was going to pass out from exhaustion). Even though I played soccer and ran around a lot, it was more of quick spurts and sprints than long continuous running. I even ran track in high school, but I did not enjoy racing anything more than one lap around the track (4oo meters). The 400 meters was my limit. Basically, what I’m trying to say is that I never would have imagined myself to become a long distance runner.

No matter how comfortable you are with running or how experienced you are, if you have the desire to get fit or want to train for a race (whether it be a 5k, 10k, half-marathon or marathon), I can assure you it’s possible with the right training and positive attitude. My parents (and mom, especially) are a great example of how one can go from being an inexperienced runner to one that will be able to finish a half-marathon!! All in less than 15 weeks! My parents had just begun jogging together a few months ago. One day my mom called and told me that she jogged six miles! I couldn’t believe it! So I called her a week later and suggested she and my dad train for a half-marathon. We have all been following a 10 week training plan to prepare us for the race (though we modified it a bit). It consists of running three to four times a week (about every other day with two to three short runs and one long run) and cross-training and/or rest on the other three to four days. This is just an example of what we have done, but does not mean it would necessarily work for everyone. Please please consult other websites, books, trainers for information on how to train for a race or just to ease into long distance running if you don’t have much experience.

Week 1: Mon-Cross train or rest (CT), Tues- 3 miles total (warm-up for 1 mile, time trail for 2 miles, but not running full pace), Wed- Cross Train or rest (CT), Thurs-3 miles with 10 min tempo in the middle of the run (tempo being running at a pace which makes it difficult for one to speak), Fri- Cross Train or rest, Sat- 5 miles (go at a nice pace but slower than tempo. For the first long run, the most important thing is to finish), Sun- rest/light activity.

Week 2: Mon-CT, Tues- 3.5 mile interval (warm-up for 1 mile, alternate 1 min hard running and 1 min jogging for 2 miles, 0.5 mile cool down), Wed- CT, Thurs-3 miles with 10 min tempo in the middle of the run, Fri- Cross Train, Sat- 6 mile,. Sun- rest/light activity.

Week 3: Mon-CT, Tues- 3.5 mile interval (warm-up for 1 mile, alternate 1 min hard running and 1 min jogging for 2 miles, 0.5 mile cool down), Wed- CT, Thurs-4 miles with 10 min tempo in the middle of the run, Fri- Cross Train, Sat- 7 miles, Sun- rest/light activity.

Week 4: Mon-CT, Tues- Rest and Recovery run (3-4 miles easy), Wed- CT, Thurs-Rest and Recovery run (3-4 miles easy), Fri- Cross Train, Sat- 8 miles, Sun- rest/light activity.

Week 5: Mon-CT, Tues- 3 miles total (warm-up for 1 mile, time trail for 2 miles, but not running full pace), Wed- CT, Thurs-4 miles with 15 min tempo in the middle of the run, Fri- Cross Train, Sat- 9 miles, Sun- rest/light activity.

Week 6: Mon- 3.5 mile interval (warm-up for 1 mile, alternate 1 min hard running and 1 min jogging for 2 miles, 0.5 mile cool down), Tues, CT, Wed- 4 miles with 15 min tempo in the middle of the run, Thurs- CT, Fri- 3 miles (medium/tempo pace), Sat- 7 miles, Sun- rest/light activity.

Week 7: Mon- 5 miles, Tues, 4 miles, Wed- CT, Thurs- 4 miles, Fri- CT, Sat- 11 miles, Sun- rest/light activity.

Week 8: Mon- 4 miles, Tues- CT, Wed- 4 to 6 miles (depending on how you are feeling), Thurs- CT, Fri- CT, Sat- 12 miles, Sun- rest/light activity.

Week 9: coming up this next week!

Week 10: coming up in two weeks!

Race Day!!

 

Leave a Reply

Fill in your details below or click an icon to log in:

WordPress.com Logo

You are commenting using your WordPress.com account. Log Out / Change )

Twitter picture

You are commenting using your Twitter account. Log Out / Change )

Facebook photo

You are commenting using your Facebook account. Log Out / Change )

Google+ photo

You are commenting using your Google+ account. Log Out / Change )

Connecting to %s