Platypus' Beginners Guide to Running
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Myself and a couple of friends have decided to do the Great North Run this year (providing we can get a place). Currently I can run a 5k in 26 minutes relatively comfortably and the furthest i've run in one go was 8k (cant remember the time though). I reckon I could run a 10k at a slow pace.
With all that in mind, how do I go about building up my distance to half marathon level? Just slowly build up the mileage per week or should I be training differently? I should also say, that all the runs I have done so far have been in the gym on the treadmill, I realise I need to get out on the road!
With all that in mind, how do I go about building up my distance to half marathon level? Just slowly build up the mileage per week or should I be training differently? I should also say, that all the runs I have done so far have been in the gym on the treadmill, I realise I need to get out on the road!
It's just a a case of building up slowly and running more often too.
Running outside is much better as well I find, nothing more boring than running on a treadmill and I know they have a hill setting but it's not quite the same as a road for me.
A general rule is to only increase your mileage by around 10% each week. That said if your weekly mileage at the moment is 5k I'd personally run a little further than 10% extra each week.
Some people find it helpful to run the whole distance if not more in training (for a half-marathon or less at least) but I think you'd also be fine if your training runs went up to 11.5/12 miles.
How often are you running at the moment?
Running outside is much better as well I find, nothing more boring than running on a treadmill and I know they have a hill setting but it's not quite the same as a road for me.
A general rule is to only increase your mileage by around 10% each week. That said if your weekly mileage at the moment is 5k I'd personally run a little further than 10% extra each week.
Some people find it helpful to run the whole distance if not more in training (for a half-marathon or less at least) but I think you'd also be fine if your training runs went up to 11.5/12 miles.
How often are you running at the moment?
Been so ill the whole of December with inner ear virus thing that won't go away, makes me dizzy etc. have VLM in April and haven't run for 4 weeks, stressing out big! Did bikram yoga today to start to exercise but just don't feel up to running, will be gutted if I have to defer 
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Signed up for my first marathon - Windermere in May. Only run up to half marathons to date; pb of 1hr 38 min, so targeting full marathon time of around 3h45 min.
20 week training plan started this week....
20 week training plan started this week....
I did Windermere as my first marathon, good luck, enjoy the scenery and make the most of it.
Don't worry if you don't get the time you want, it's your first marathon and Windermere isn't the easiest of places to run 26.2 miles.
I did Windermere as my first marathon, good luck, enjoy the scenery and make the most of it.
Don't worry if you don't get the time you want, it's your first marathon and Windermere isn't the easiest of places to run 26.2 miles.
I was sorting some older issues of Runners World today and one had a run through of the Windermere course. Looked like some stiff climbs to get up.
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I did Windermere as my first marathon, good luck, enjoy the scenery and make the most of it.
Don't worry if you don't get the time you want, it's your first marathon and Windermere isn't the easiest of places to run 26.2 miles.
Excellent advice; I guess as its my first my target should be simply to finish it and enjoy the journey.
Thanks. Running around 4 times a week at the moment.
I'm guessing they are all around 5km or maybe longer given the fact you talked of running 8km previously.
I'd suggest one of the runs in that case being a dedicated long run. If 8km is the furthest you've run and it was fairly recent then I'd start from there and each week add on 1km. A half marathon is 21km so won't take long to actually increase.
The other three runs can be a mixture of a short/fast run, medium/average pace run and the other possibly a hill session.
Also, don't forget that if your running longer to reduce your pace a touch, if you don't (even if you feel amazing) you'll get caught out if running a distance you've not covered before. Unless it's what's called a recovery run (very slow, short run) I wouldn't be running the day after a long run either. A recovery run can do wonders though.
I'd suggest one of the runs in that case being a dedicated long run. If 8km is the furthest you've run and it was fairly recent then I'd start from there and each week add on 1km. A half marathon is 21km so won't take long to actually increase.
The other three runs can be a mixture of a short/fast run, medium/average pace run and the other possibly a hill session.
Also, don't forget that if your running longer to reduce your pace a touch, if you don't (even if you feel amazing) you'll get caught out if running a distance you've not covered before.
Unless it's what's called a recovery run (very slow, short run) I wouldn't be running the day after a long run either. A recovery run can do wonders though. I'm guessing they are all around 5km or maybe longer given the fact you talked of running 8km previously.
I'd suggest one of the runs in that case being a dedicated long run. If 8km is the furthest you've run and it was fairly recent then I'd start from there and each week add on 1km. A half marathon is 21km so won't take long to actually increase.
The other three runs can be a mixture of a short/fast run, medium/average pace run and the other possibly a hill session.
Also, don't forget that if your running longer to reduce your pace a touch, if you don't (even if you feel amazing) you'll get caught out if running a distance you've not covered before.
Yeah pretty much 5k's at the moment, 3 to 4 times a week. The 8k was a while ago though. So this Sunday, i'm going to reduce my pace and try an 8k again and take it from there. Should give me a fair idea of how close to a 10k I am.
I am also planning to start eating a little better as I need to drop some weight (14 stone, 5'10", want to drop a stone off that) which should also help.
Thanks again for the advice, not really been getting anywhere with my running for a while and i'm hoping the GNR is the ideal motivation!
No problem.
Just to add as well, unsure how long you've been running the 3/4 times a week but the frequency is there so it's down to targeted sessions for improvement then, a long run and the weight loss will work as well.
Do you ever run with others at all? If not then I'd also recommend joining a running club possibly or looking at the Sweatshop Running Community if you have a local store.
It's amazing how much running with others improves your running. I run with 90+ people on most Tuesday evenings and it's nice having someone potentially a bit faster than you as a target, there's also the sound of people behind you that keeps you going when you might otherwise stop.
No problem.
Just to add as well, unsure how long you've been running the 3/4 times a week but the frequency is there so it's down to targeted sessions for improvement then, a long run and the weight loss will work as well.
Do you ever run with others at all? If not then I'd also recommend joining a running club possibly or looking at the Sweatshop Running Community if you have a local store.
It's amazing how much running with others improves your running. I run with 90+ people on most Tuesday evenings and it's nice having someone potentially a bit faster than you as a target, there's also the sound of people behind you that keeps you going when you might otherwise stop.
Well did 8km on the treadmill this evening, kept the speed at a constant 10.8kmh, took around 44 minutes. Didn't feel too bad, I think if I drop the pace a little I could do a 10k at the weekend.
I think you're right though about getting outside and running with others, I was getting bored running in the same place for that long! We have a local sweatshop where I got my trainers from so i'll look into that.
Legs feel a little sore so tomorrow is a rest day, but my nipples are absolutely killing! I'm sure this will get better over time but do you have any tips for avoiding nipple sting on longer runs?
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Just use Vaseline or if it's really bad a bit of medical tape over each one. I find it depends on the material of your shirt and how wet it is.
aaargh - went out with the fast lot at my club tonight (a lot quicker than me) - on one of their training sessions - and if had the intelligence to add on another 300 yards would have PB'd 10 miles by 1 min 40 seconds - averaged 6'43 pace
just goes to show the benefits of going out for a run with those faster than you - even though they obviously weren't any where near flat out (one or two are near 2'30 Marathon pace)
- averaged 6'43 pacejust goes to show the benefits of going out for a run with those faster than you - even though they obviously weren't any where near flat out (one or two are near 2'30 Marathon pace)
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Good stuff, I promise you'll improve plenty when once you've been running outside and with others as well.
What's your local Sweatshop out of interest?
Nipple Rub, Vaseline or medical tape as mentioned. The cause will a combination of the material of your top, embroided logos if running in a footy shirt and the wet.
Had a friend who once did his first track session in a white t-shirt when it was raining. He had two very red lines streaming down his top once he'd finished. He didn't even notice until he'd done either!!! That lad was bloody fast as well. He did a sub 3.00 marathon at his first attempt at the distance and no longer runs anymore.
What's your local Sweatshop out of interest?
Nipple Rub, Vaseline or medical tape as mentioned. The cause will a combination of the material of your top, embroided logos if running in a footy shirt and the wet.
Had a friend who once did his first track session in a white t-shirt when it was raining. He had two very red lines streaming down his top once he'd finished. He didn't even notice until he'd done either!!! That lad was bloody fast as well. He did a sub 3.00 marathon at his first attempt at the distance and no longer runs anymore.
Good stuff, I promise you'll improve plenty when once you've been running outside and with others as well.
What's your local Sweatshop out of interest?
Nipple Rub, Vaseline or medical tape as mentioned. The cause will a combination of the material of your top, embroided logos if running in a footy shirt and the wet.
Had a friend who once did his first track session in a white t-shirt when it was raining. He had two very red lines streaming down his top once he'd finished. He didn't even notice until he'd done either!!! That lad was bloody fast as well. He did a sub 3.00 marathon at his first attempt at the distance and no longer runs anymore.
The one I got my trainers from was the Gateshead branch at the metro centre, although there may a closer one in the centre of Newcastle. I'll take a look at their club.
Sounds painful! Here's hoping mine don't get as bad as that!
One of my running mates has done the Manchester marathon and he regarded as a pretty decent marathon, good support, a very flat course (apparently the flattest marathon in the UK) and it's his local one too so that helped with costs/getting there and being able to run parts of the course beforehand too.
Were both doing it this year but as the relay option instead.
Were both doing it this year but as the relay option instead.