parkrun: Run in the sun

trevor.george (67) · 7 years ago

what worked for me training for my first marathon (and may not work for you) was running a steady pace for 10kms. It's ok to walk whenever you need to. Take a break and keep moving, then pick the pace back up and run until you need to walk again. Don't run at a fast pace, just a moderate pace.

This will build your endurance and stamina and let you get used to being on your feet for a longer time - like an hour or so.

Then try to cut back on the amount of time you spend walking until you can run the 10km non-stop.

Then.... the scary bit happens. go for a really really long run. As far as you think you can go. Again it's ok to walk bits of it. but try to be on your feet for more than three or four hours.

Then have a light week to recover, and then go back to the 10km run. you should see a really big improvement in your time and comfort running that distance.

Then you just rinse and repeat using longer base distances. e.g. the next bracket using 15kms as a base distance.

I found that i actually skipped the 15km bracket and went straight to the 20km one. Then 30km 3 times a week. (then I thought this is a bit silly, you'll kill yourself. So I dialed it back a bit)

For pretty much all of this running, you don't have to do it fast. just take your time and work on being as relaxed as possible while you are running. The speed will come with the endurance and the experience. so don't worry too much about that right now.

Disclaimer - I've come last or second to last in every race I've been in. So take my advice with a grain of salt ;-)

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steevc (73) · 7 years ago

It obviously works for you. I'm going to have to face the longer distances. This race is only about double what I usually run, so it feels achievable.

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trevor.george (67) · 7 years ago

it sure is. And you have three months to train for it.
you are doing 5km now no problem, so next week bump that up to 10km - with walking as needed, and do that for a month. don't try to go further than that for the first month and see how you get on.

the first week will be hard. the second week will be just as hard, the third week will seem a bit easier and by the fourth week you'll be looking for some more challenge. And that's when you step it up another 5kms.

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Remember to vote your Running Author of the week!

runningproject (57) · 7 years ago

Run often. Run long. But never outrun your joy of running.
-Julie Isphording

Resteemed by @runningproject

Kind reminder:

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dailyrunner (51) · 7 years ago

It looks like a great running and social event! I especially like that it is very inclusive in terms of age and fitness level. Saturday well spent and it is not over yet :) Fingers crossed for half-marathon training!

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trafo (42) · 7 years ago

You can do two or three interval runs to build your strength and then a long run that is not that fast. Then again from the beginning

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ulqu3 (66) · 7 years ago

Ahh I envy you. Cant remember the last time I had a good run.

My morning routine was a quick 10 minute footwork using steps
Then 2km fast pace
Situps, stretch
run 2km back.

Stay fit!

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mynsf (30) · 7 years ago

Did you use a gopro for your pics or just your phone?

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steevc (73) · 7 years ago

Just my phone. I do have a cheap action camera, but not used it much yet.

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blog-beginner (53) · 7 years ago

Preparing for a half marathon takes what like 2 months ? Running thrice a week ?

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steevc (73) · 7 years ago

I'm aiming at 3 times a week. It's 3 months to the race. It ought to be possible

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blog-beginner (53) · 7 years ago

All the very best for the preparation. May god keep you motivated. lol
Sounds very difficult for myself.

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steevc (73) · 7 years ago

You look younger than me. I'm sure you could do it.

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blog-beginner (53) · 7 years ago

Thanks for the encouragement. My current goal is weight gain. Hope to gain 10 kg. I'm highly underweight.

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mynsf (30) · 7 years ago

Hey, let's support each other. I will resteem and follow. Please check us out
https://steemit.com/fitness/@mynsf/77g6xrik

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steevc (73) · 7 years ago

Hi. I see you are fairly new here. I'll just say to be wary of asking for mutual support here as we get a lot of spam that does that. Make your comments relevant to the post and then people may check you out. You will see some other runners have commented here, so check them out. It can take time to build a following, but it pays off.

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mynsf (30) · 7 years ago

Ok. That makes sense. I'll definitely do that. Thanks for the priceless advice. Bots are very annoying!

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blog-beginner (53) · 7 years ago

Up-voted for making him understand and not flagging him right away. I hope every whale teaches new joiners in a polite way.

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steevc (73) · 7 years ago

I do check before flagging. Newbies need some help

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blog-beginner (53) · 7 years ago

I saw a newbie(reputation 25) being down voted by 3 people for writing 'Nice post' as a comment. Felt sad for that poor guy. It might have been from his first 100 comments. Too harsh for him.

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debart (55) · 7 years ago

run run run

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elfahlevi (43) · 7 years ago

Nice to try running under SUN

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