Forums >Running 101>One Hour Runner to Half-Marathon questions
Hello!
I am a new runner who started running in October 2013. I finished c25k and am about to finish One Hour Runner. I run very slowly and am currently just aiming to build a solid base. For the last month I've been averaging 15-18 miles a week and run 4-5 days a week, on the treadmill. I also do 30 minutes of weights, planks and hip exercises every other day.
I have zero desire to race which might be odd but just seeing my milage go up and the effort it takes to run go down has been rewarding for me so far. However, I do really need a plan to follow in order to feel comfortable. With that in mind I am thinking of transitioning from One Hour runner to a half marathon program with nebulous plans to maybe/maybe not run a half in the fall. (http://www.halfmarathoners.com/half-marathon-training-resources/hal-higdon-half-marathon-training/novice-2)
Here are my questions. Has anyone transitioned from one hour runner to doing this plan? If not what program did you transition to? I'd love to find one based on time since that's what I've been using so far. If not and I do this plan I'm wondering a couple of things. I count my warmup/cooldown as part of my mileage. Should I? I ask because there are a lot of 3 mile days in the plan and I usually run more than 3m but that's counting warmup/cooldown.
Also, because I feel zero desire to race I don’t know what my race pace is and some of the miles in the plan are at race pace. I live in NY and it’s awful outside so I'm not going to do a 5k in this weather and will just ask, how much faster are people usually when they race? The plan says to run at what you aim to run a race at and I don't know what I should run a race at? I’ll probably just extrapolate from whatever answer I get and use that as my race pace. I do 4.7mph as my easy run, does 5.5mph as my race pace sound reasonable? If not how should I decide? Run a 5k on the TM as fast as possible and feel like I'm dying when I finish to see how fast I can do it?
As for cross training. Yuck. I enjoy running but don’t enjoy cycling or the elliptical or really any other cardio option. Should I just suck it up and do it even though I really hate it and get bored doing so? Or is there another option for those 60 minutes of cross training each week? If there’s no other choice I’ll just do it but if there’s anything else I can do instead I’d rather that.
Lastly, a half-marathon distance seems a little daunting to me right now. Any general words of wisdom?
Old , Ugly and slow
I have not raced since 2007 and have no plans to.
Running and weightlifting are enough.
There is no need to do any other cross training.
I also do some yoga because I am old and tight.
first race sept 1977 last race sept 2007
2019 goals 1000 miles , 190 pounds , deadlift 400 touch my toes
Latent Runner
A few comments:
Fat old man PRs:
At easy pace you should be able to have a conversation. That means not so hard you have to spit out a word or two at a time, but not so easy that someone on the phone wouldn't know you're exercising. There are articles on gauging effort with your breathing all over the place - you can start at the beginner's section of runnersworld.com if interested.
If you are just running for general fitness, I agree easy running judged by effort is all you need. No point in doing the more strenuous training that often leads to injury. If you were running outside, I'd suggest throwing in some strides for variety, but that's harder to do on a treadmill.
If you really want some numbers, a non race option would be to find a track and do a timed mile. A mile isn't a perfect predictor for longer distances, but it's easier to keep your motivation over a shorter distance (since you'll be running alone.) And it will give you a time to plug into the pace calculators to give you some general guidance. You want to do the time trial at a pace where it's hard to spit out more than a word or two, but you can still keep your breathing even. Don't forget to warm up first.
Good luck.
not bad for mile 25
I have zero desire to race
^ This is fine. That said, I encourage you to participate in races, which is a different matter. "Race" means different things to different people. Just being part of the scene at a race is a blast. Get a friend to go with you, if possible, or ask around for someone who runs at about your pace. Lots of runners, even if they don't know you, are willing to help you get started. That will make it double the fun.
As for training, you don't need any magic formula; just run as much as you can without hurting yourself. In particular, don't try to run faster or farther than your body is ready for. Do a long, easy run once a week, gradually increasing your mileage. You don't have to do a 13.1 mile run before the race, however; around ten miles would be fine. Ease up for a few days before the race (taper). Then, when you are starting the race, relax, go at a pace you feel you can maintain for 13 miles, and enjoy it.
MTA: I want to clarify, I didn't mean to say just do a long run once a week. Do that plus several short runs each week. I'm not specifying times or distances, because only your body can tell you accurately what you can handle.
You say you want to build a good base and don't want to do cross training or racing. If you like running, do that, and forget the cross training. A good base would be about an hour a day (maybe 5-6 miles a day). So starting from where you are, I would first increase to 5 days a week and hold there until comfortable (3-4 weeks, more or less). Then increase the weekly mileage by 10-15% and hold there until comfortable (3-4 weeks, more or less as you want). Then increase the weekly mileage by 10-15% and hold there until comfortable (3-4 weeks, more or less as you want). Repeat until you are up to a consistent 30 miles a week for a few months. This would be a nice solid base. Don't worry about how fast you are for now. Then reevaluate your goal. Maybe change it. Read some books, read some of the training threads here.
For example, http://www.runningahead.com/forums/topic/1135a2b353f94b4c8d545a10126a299b/resume#focus
And, what LedLincoln says ^^
You say you want to build a good base and don't want to do cross training or racing. If you like running, do that, and forget the cross training.
Yep. Running is the best cross training anyway.
- Joe
We are fragile creatures on collision with our judgment day.
When spring comes, you might try a short race, just to see what it's like. I never expected to enjoy racing. I had memories of elementary school, where I was always the laggard. I am not fast now either. But I enjoy running, so I decided to try a race just so I could have the experience. I was surprised to find that I really enjoyed it. I pushed much harder than I ever did in training. I gave it my all. And it felt great (though not so much my stomach!) A few months later, I ran another, and was excited to see that I could beat my time significantly. It was a surprise. I'll never run many races (too cheap) but I have enjoyed the races I have run (3 5ks, a 5 miler and a 15k). My time improved on each one as I got stronger and ran farther. So don't give up on racing entirely, you might be surprised.
There will also be a bit of a shock when/if you transition to road running. Some people find it much harder than the treadmill, some much easier. I started on the TM for the first few months, and still do about half my runs on mine, but I enjoy the outdoor runs a lot more. However I find it hard to stay on pace when I run outdoors, because I get used to the TM doing it for me. I usually end up running too fast and then feeling it at the end of my runs. I know in time I'll figure it out, but watch out for depending too much on the TM.
One issue I've read frequently in discussions of the Higdon plans is that they put a lot of emphasis on the weekend long run. If you can, pad out some of the other runs, so that you aren't running 50% of your mileage on the one run.
As to HM distance - I haven't run a half marathon, but I have run the distance several times over the past couple of years. (I started running in Aug. 2011. I got injured prior to two different planned HMs and ended up taking months to heal but have run about 18 months during that time.) Don't let the number intimidate you. You remember the first time you ran for 20 minutes straight -- it seemed like a huge leap. It was scary. Now it probably feels easy. Same thing when you do 5 miles the first time, or 8 or 10. Every time you hit a new milestone, it feels like a big deal. Then you do it, and feel terrific because you've made a new leap. And then it becomes routine. You get so running an hour, or an hour and a half, or longer, is not a big deal. It's only the first time you do it, that really feels like a big challenge.
I am an older (69,) slow runner and hope to do my first (and possibly last!) half marathon in June. While I participated in several 5Ks (four last year) I don't really race. As for HM training and pace, I am treating my long slow runs as my HM pace I just want to be able finish the darn thing, and am not particularly worried about time.
8 miles is currently my long run and I plan to add a mile each month reaching 12 mile runs during May. I have also heard 10 miles recommended as the training distance, once by a serious running friend (she and her husband have done Boston), and I have also chatted with a couple of other less serious runners who also used the 10 mile plan and both said the last couple of HM miles were quite hard. I have no idea if they just reached the 10 mile goal or if they had trained at 10 miles for a while.
I am an older (69,) slow runner and hope to do my first (and possibly last!) half marathon in June. While I participated in several 5Ks (four last year) I don't really race. As for HM training and pace, I am treating my long slow runs as my HM pace I just want to be able finish the darn thing, and am not particularly worried about time. 8 miles is currently my long run and I plan to add a mile each month reaching 12 mile runs during May. I have also heard 10 miles recommended as the training distance once by a serious running friend (she and her husband have done Boston) but I have also chatted with a couple of other less serious runners who also used the 10 mile plan and both said the last couple of HM miles were quite hard. I have no idea if they just reached the 10 mile goal or if they had trained at 10 miles for a while.
8 miles is currently my long run and I plan to add a mile each month reaching 12 mile runs during May. I have also heard 10 miles recommended as the training distance once by a serious running friend (she and her husband have done Boston) but I have also chatted with a couple of other less serious runners who also used the 10 mile plan and both said the last couple of HM miles were quite hard. I have no idea if they just reached the 10 mile goal or if they had trained at 10 miles for a while.
Keep us posted on your progress and how you make out.
I just want to thank everyone that took the time to respond. I have received so much great advice from this forum and feel really lucky that you all are so willing to help.