By Gary Warriner, member of the Hudgell Solicitors Corporate Challenge Team.
21st April 2016 – The starting point
I’ve ran a few half marathons in my time but none as part of a team. Hopefully we can encourage each other through the training.
I didn’t get much running done over winter with the Leeds lurgy hitting the office here time after time. There are only nine weeks to go: so here’s my plan.
Run three times a week – one long one and two shorter ones. I’ll also play a game of football each week. I’ll start the longer run at eight miles and add a mile a week up to fifteen miles by 12th June. The shorter runs I’ll keep at five miles each.
I need to get some strength into my legs so some base running will be needed first. So for the first five weeks I be will be running to a heart rate monitor holding my effort at 80% of maximum (for me that’s between 145 and 150 bpm) for each of my runs.
My experience tells me that by doing this my minutes per mile rate will drop over this period.
After week five I’ll keep the longer runs at the same rate but increase the quality of the shorter runs – some hill work, speed work or cross country.
After 12th June I’ll start easing up to taper towards the race.
That’s the plan. It’s only a plan.
2nd May 2016 – Two weekends of training in. Here are my stats from my runs:
|Weeks to race||Date||Miles||Avg pace||Avg Heart rate|
|9||21 April||5.00||8.11/min||146 bpm|
|23 April||5.00||8.05/min||144 bpm|
|24 April||8.50||8.17/min||146 bpm|
|8||28 April||5.00||7.55/min||145 bpm|
|30 April||5.01||7.47/min||145 bpm|
|1 May||9.01||8.06/min||146 bpm|
It is certainly good to see the average pace getting quicker (for the same effort) with just two weeks training on the clock. Long runs are tiring though. Let’s see how it goes from here.
How is your training going for the Humber Bridge Half Marathon? Have you signed up?
Visit www.humber-half.org.uk to find out more.
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Humber Bridge Half Marathon: The Runner’s blog #1
Humber Bridge Half Marathon: The Runner’s blog #2
Humber Bridge Half Marathon: The Runner’s blog #3