That’s what I’m calling my new training program – 1 Month, 2 Halfs – as I have two half-marathons a month apart (October 11th - BMO Okanagan Half; November 15th - Vancouver Fall Classic) and I’m interested in how much I can improve in such a short period of time.
A great jumping-off point to custom-create a run program is the Runner’s World SmartCoach Training tool. This online tool is free (no email req’d), fast to input and it requires just a few details – length of program, the number of kms/miles you put in a week, and how hard you want to train (based on % of increase in mileage/kms per week). Easy and quick.
On the surface, the training plan it creates has validity. It prescribes realistic distance for my current [time] capabilities (the longest run is 11kms), adequate rests (3 or 4 days a week – almost too adequate) and includes Tempo, LSD and Speedwork (and a legend to describe these runs).
Runner's World SmartCoach 5-Wks Individualized Training Plan
That said, the pace (5:31 min/km for LSD; 4:37 min/km for Speedwork) and training load (only 1 Speedwork and 3 Tempos) seems inadequate for the race pace of 4:41 min/km. In five weeks, this training program suggests that I am able to to shave off 1min:1sec
Well, I’m up for the challenge. I will use this plan as the basis for next month’s training program and will report back.
If you have used the Runner’s World SmartCoach Training tool before, please share your insights with Lightfooted – we’re curious to hear how it worked for you.
Happy trails!
The RUNNER'S WORLD SmartCoach is a free, interactive tool that combines science, mathematics and 40 years of collective running wisdom to bring you a proven, individualized training program.
Bernie
2 years ago
I’ve run two marathons in the space of a month. The first was for myself, the second to help someone run their first. It helps to have a plan for how to approach each run. For example, is the first one a qualifier and the second one a potential make up run? If so, train hard for the first, and have a plan to make adjustments between races. If the second race is the important one, use the first one as a workout and a way of figuring out what you need to improve between races.
Have fun!
Jodie
2 years ago
Thanks for your input, Bernie: you’re right – having a clear idea what you want to achieve with each run is an important to the whole goal-setting process. In my case, the Okanagan Half this Sunday is to see where I stand (i.e. if I’m still running a 1:40:00 Half with very little training since May) and I will adjust my training plan accordingly. The next Half is playing for keeps – I will want to hit my target time, whatever that will be based on this Half’s performance.
Anyone else with back-to-back runs want to share their goal-setting process?
This Week in Tweets
2 years ago
[...] you ran TWO #half #marathons in 1 month? Have some advice to share? Would love to hear it! http://lightfooted.ca/?p=121 [...]