Platypus' Beginners Guide to Running

Miles rather than pace. No issue with the long run being on the Tuesday to be honest and if it helps you fit in ParkRun and be well rested for the longer runs then I'd keep that as it is. Obviously as the HM approaches you'd just need to shift the running around a little 2-3 weeks before as not to end up having a long run scheduled 5 days before. ;)

If you want to incorporate an extra day I'd say Thursday is probably best as that would then be:

Tues - Long Run (Build up to 14-15 miles)

Thurs - Middle distance run (incorporating hills if possible)(Start at 5-6 miles and build up to 8-9 in line with the long run.

Saturday - ParkRun / Faster short run (3-5 miles)

Gives you a day of rest inbetween each one and two days of rest before the long run. If you wanted or felt like adding any more it would simply be a recovery run after either of the sessions listed. Ran slower than long run pace and only around 5k at most really.

Including the hills in your schedule would be a case of either incorporating them occasionally on the long run (distance permits the 2 miles there and back) or waiting until the middle distance run is around 6-7 miles and incorporating it here instead. I wouldn't do them too often to begin with either, just remember to take things slowly, the progress will come and you'll gradually get stronger and fingers crossed stay injury free.
 
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IndigoGorilla said:
@semi-pro waster

@RobTheMonk

How much you looking to spend? I personally use a basic Garmin model and find it suits my needs perfectly as I only need it for time/distance/pace. My next one will have a HRM though. The Garmin FR15 is around £110 with a HRM if that's within budget?
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This sounds like what I'm after. Thanks to you and others for the advice.
 
IndigoGorilla said:
Miles rather than pace. No issue with the long run being on the Tuesday to be honest and if it helps you fit in ParkRun and be well rested for the longer runs then I'd keep that as it is. Obviously as the HM approaches you'd just need to shift the running around a little 2-3 weeks before as not to end up having a long run scheduled 5 days before. ;)

If you want to incorporate an extra day I'd say Thursday is probably best as that would then be:

Tues - Long Run (Build up to 14-15 miles)

Thurs - Middle distance run (incorporating hills if possible)(Start at 5-6 miles and build up to 8-9 in line with the long run.

Saturday - ParkRun / Faster short run (3-5 miles)

Gives you a day of rest inbetween each one and two days of rest before the long run. If you wanted or felt like adding any more it would simply be a recovery run after either of the sessions listed. Ran slower than long run pace and only around 5k at most really.

Including the hills in your schedule would be a case of either incorporating them occasionally on the long run (distance permits the 2 miles there and back) or waiting until the middle distance run is around 6-7 miles and incorporating it here instead. I would do them too often to begin with either, just remember to take things slowly, the progress will come and you'll gradually get stronger and fingers crossed stay injury free.
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Thanks - really helpful.
 
IndigoGorilla said:
@semi-pro waster

Well done nice to knock a good chunk off as you say and to do it tired as well is even better. A little more left in the tank then for a better day, good luck for your 10K as well. :)

Don't live in London myself but I'll be watching the TV coverage of the marathon on Sunday. Hope Paula Radcliffe has a good race.
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Cheers, the 10km should be fine I think, it's slightly later in the morning than the Parkrun which is better for me but it's further away so that probably balances out.

IndigoGorilla said:
Ran the Manchester Marathon yesterday, new PB of 3.07.06 down from 3.56.48 :D
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Excellent result, well done with that. Knocking almost 50 minutes off your time is really taking a chunk out of a PB, never mind 30 seconds here or there. :D
 
After watching the Manchester Marathon my wife has announced to her friends that 'we' are running it next year. Not really sure where the 'we' came from. If I can keep injury free its definitely achievable. My knee has responded well to removal of leg presses, and with it the extreme knottiness of my calf after all runs has cleared up. Long run is up to 7 miles, heart rate is still behaving (garmin hrm isn't, Strava gave me a suffer score of over 200 with a max heart rate of 220 last week, think I've got a static build up issue). Going to find a small local 10k to enter in may/june. Any suggestions, something around Manchester, but not the Manchester 10k (too expensive these days)?
 
Just about able to walk again after Manchester on Sunday! 3.49 so dead happy with that.

GZ IG on knocking that much off your PB, training must have been spot on!
 
branddaly said:
After watching the Manchester Marathon my wife has announced to her friends that 'we' are running it next year. Not really sure where the 'we' came from. If I can keep injury free its definitely achievable. My knee has responded well to removal of leg presses, and with it the extreme knottiness of my calf after all runs has cleared up. Long run is up to 7 miles, heart rate is still behaving (garmin hrm isn't, Strava gave me a suffer score of over 200 with a max heart rate of 220 last week, think I've got a static build up issue). Going to find a small local 10k to enter in may/june. Any suggestions, something around Manchester, but not the Manchester 10k (too expensive these days)?
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There's the We Love Manchester 10K on Sunday 12th July. It's around £20 to enter. Or there are quite a few local races on in midweek as summer approaches.

I'll try to remember to pick up a Northern Running Guide when I go to running club later and have a look at a few races for you. :)
 
Fuggan said:
Just about able to walk again after Manchester on Sunday! 3.49 so dead happy with that.

GZ IG on knocking that much off your PB, training must have been spot on!
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Well done Fuggan, good result. The aim was sub 4 for yourself wasn't it?

And cheers, training did go well, could have been better in some respects though so still feel I can knock off a little more next time hopefully. My legs are still really stiff, ran yesterday very slowly and doing the same today but resting Wednesday.
 
It was indeed yeah. I'm going to try a commute run to and from work tomorrow and see how that fairs. Still really tight today! I have a blister on the end of my second toe and my nail is really loose, debating whether to whip it off or not. :D
 
Does strava no longer show best mile, 2 miles, etc now? I've got 5 runs on there from my Garmin 405 and it's only giving me best estimates of those categories?
 
IndigoGorilla said:
There's the We Love Manchester 10K on Sunday 12th July. It's around £20 to enter. Or there are quite a few local races on in midweek as summer approaches.

I'll try to remember to pick up a Northern Running Guide when I go to running club later and have a look at a few races for you. :)
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Cheers, that would be great.
 
Fuggan said:
Looks bang on track. Very good for the first run of the year, what's your primary sport then?
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I don't really play much sport, used to play 5 aside football with friends every Wednesday evening but not done so for over a year or more.
Been doing insanity max 30 for the last 13 weeks though so that keeps me fit

Going to up the distance this Sunday morning by another mile and see how I feel :eek:
 
Good running for anyone doing London this weekend :)

If anyone is looking for an overseas race, I'd recommend Budapest having got back on Wednesday. There's a spring half, another half in September and a full marathon in October. Flew out of Luton with Wizz air on Saturday morning, race Sunday morning and then back home Wednesday afternoon.

It's a great city (IMHO) and uber cheap (see below). The race (Garmin track here) is right by the river so you get to see (depending how in the zone your are) the sights and it's very flat, so great PB potential. Organisation was great bar the post-race baggage reclaim, though it's not the first race I've done that sucked for getting your bags back.

There are quite a few thermal bath complexes you can visit, so we hit the Szechnyi baths for post race R&R. Floating about in the outdoor thermal pool and steam/sauna and plunge pool combo does wonders for the legs.

Four of us went to run and we bagged an apartment for £70 a night (so £12 each!). A 24 hour group (5 people) travel card for the metro/trams/bus around the city was £8. Post race we had several very good meals out - 2 or 3 courses, with wine, came to ~£50 for 4 :cool: Beer seems to be around £1 for 500ml. A coffee/tea + cake stop worked out around £3 each. There was a bakery two doors down from our apartment and a whole pile of fresh pastries for breakfast was some silly cheap price too.
 
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