Posted: 7/11/2007 12:38:44 PM EDT
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Well I have been running now for 12 weeks. I have decided to try and run a half Marathon in September. I am 28. 5 & 6 years ago I used to run about 22 miles a week during nice weather. The longest I ever ran was less than 6 miles. I would run a couple of 5K a year in 29-35 min. I then had some major problems with my knee which sidelined me for 4 years. Last spring I had my ACL rebuilt from my hamstring tendon, tear in my meniscus repaired, and a some other minor stuff. I have had 0 problems with my knee since after Christmas. Here is what I have done: Week 1 4/27/2007 2 miles running approx 30 min Week 2 4/30/2007 2 miles running approx 30 min 5/1/2007 1 mile interval training approx 10 min 5/2/2007 8 miles biking 5/3/2007 Walked up and down hills for approx 30 min 5/4/2007 8 miles biking Week 3 5/7/2007 8 miles biking 32 min 5/8/2007 4 miles interval training on hills biking 5/9/2007 2 miles intervals 2 min running/2 min walking 5/10/2007 8.5 miles biking 30 min 5/11/2007 2.5 miles intervals 2 min running/2 min walking Week 4 5/14/2007 2.75 miles intervals 2:05 min running/1:55 min walking 5/15/2007 3 miles intervals 2:10 min running/1:50 min walking 5/16/2007 3 miles up and downs hills walking 5/17/2007 3 miles intervals 2:15 min running/1:45 min walking 5/18/2007 3.25 miles intervals 2:20 min running/1:40 min walking time 42:30 min 13:05 per mile Total 15 miles Week 5 5/21/2007 3.25 miles intervals 2:25 min running/1:35 min walking 5/22/2007 approx 2.25 miles intervals running up and down hills time: 29 minutes 5/23/2007 3.25 miles intervals 2:35 min running/1:25 min walking 5/24/2007 3.25 miles intervals 2:40 min running/1:20 min walking 5/25/2007 3.42 miles intervals 2:45 min running/1:15 min walking Total 15.42 miles Week 6 5/28/2007 approx 3 miles 5/29/2007 3.42 miles intervals 3 min running/1 min walking time 40:15 11:46 per mile 5/30/2007 3.42 miles (walked 3 times for a 1 min) 5/31/2007 approx 2.75 miles intervals running up and down hills time: 38 minutes 6/1/2007 4.5 miles running (walked twice for 45 seconds) Total 15.3 miles Week 7 6/4/2007 4.4 miles running time 47:15 min 10:44 per mile 6/5/2007 4.4 miles intervals 5 min running/2 min walking time 54 min 6/6/2007 4.4 miles running time 48:05 10:55 per mile 6/7/2007 4.4 miles intervals 5 min running/2 min walking 6/8/2007 approx 3 miles running time approx 40 min Total 20.6 miles Week 8 6/11/07 4.62 miles running time 47:45 min 10:20 per mile 6/12/07 4.62 miles intervals 5 min running/2 min walking time 51:20 min 6/13/07 4.62 miles running time 47:15 min 10:14 per mile 6/14/07 4.62 miles intervals 5 min running/2 min walking time 52:19 min 6/15/07 4.62 miles running time 46:23 min 10:03 per mile Total 23.1 miles Week 9 6/18/07 5.36 miles running time 55:30 min 10:21 per mile 6/19/07 4.62 miles intervals 5 min running/2 min walking time 51:35 min 6/20/07 5.5 miles running time 53:28 min 9:44 per mile 6/21/07 4.62 miles intervals 5 min running/2 min walking time 49:57 min 6/22/07 6.2 miles running time 61:58 min 10:00 per mile Total 26.3 miles Week 10 6/24/07 5.8 miles running approx 60 minutes 6/25/07 6.2 miles running time 61:53 min 9:55 per mile 6/26/07 4.62 miles 5 min running/2 min walking time 50:55 min 6/27/07 6.2 miles running time 63:20 min 10:13 per mile 6/29/07 4.62 miles 5 min running/2 min walking time 48:15 min 6/28/07 7 miles running time 69:50 min 9:56 per mile Total 34.4 miles Week 11 7/1/07 approx 7 miles running 72 minutes 7/2/07 7 miles running time 73:04 min 10:26 per mile 7/3/07 4.62 miles 5 min running/2 min walking time 56:00 min 7/4/07 7 miles running time 65:57 min 9:26 per mile 7/5/07 4.62 miles 5 min running/2 min walking time 49:31 min 7/6/07 7 miles running time 67:35 min 9:39 per mile Total 37.2 miles Week 12 7/8/07 approx 8+ miles running 90 minutes 7/9/07 approx 4.5 - 5 miles running time 50:00 min 7/10/07 4.62 miles 5 min running/2 min walking time 45:24 min 7/11/07 7.5 miles running time 76:26 min per mile Since I have started running I have lost 27 lbs. I now weigh 193 and I am 5'9". I deiced to finally look at some half marathon training schedules which I had been meaning to do for a month. I was shocked at how little they were having people run. I was planning on keeping my interval days the same distance and work on improving speed. My long days I would add .5 mile to each run for every week. Is my training workout too much? |
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My answer is NO, but I'm not an official trainer or anything else. I ran a half marathon when I was 29, and am planning on running a marathon before I'm 40 (within the next 2 years) I've been doing lots of reading on training and even for marathon trainnig the weekly runs are usually between 3 and 5 miles with a long run on saturday of 7, then 10, etc until 22 with an average of 2 miles increase every week. I'm currently running between 5 and 8 miles every day/every other day, partly because I'm not just training, I'm also using it to lose weight. As long as your knees are doing okay, and you are hydrating, I wouldn't worry about overtraining. Only if you start to push too much, but your body should tell you when that starts to happen, just remember to listen to it... 
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www.halhigdon.com/#half I used Hal Higdons novice training plan to get me ready for my first half marathon. I was not the fastest one that day but it got me to the finish line in just over two hours since then I have run 10 half marathons and one full marathon. Currently I am training for the Marine Corps Marathon in Washington DC in October. |
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One thing I would change is to give your body a bit more time to recover and spread your running out so that you aren't running 5 days in a row. Maybe even drop to 4 days of running and 1 day of cross training per week. Also, it looks like most of your running is at roughly 10 min/mile pace, although you are doing the 5 min on/2min off. I would stretch out the long run a bit and slow it down. Take your 5min/2min run and make it more of a tempo run where you warm up for a mile or mile and a half, then run 3 miles at faster but sustainable pace, then finish up with a moderate jog for a mile. Run your other two weekly sessions at 10 min/mile or whatever pace feels comfortable to you. At where you are fitness-wise a tempo run would be better than 5 minute intervals and less likely to incur injury as well. Looks like you are making good progress and I second the HH training plan recommended above. |
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I would make at least one run a week a "long" run. Long runs were very effective for getting you accustomed to progressively greater distance. It also gives you the opportunity to practice hydration/nutrition on the go. Do long conditioning runs at a comfortable, easy pace and work up to 2+ hours on the road. I'm also a big fan of at least one, maybe two, "Cross-train or OFF" days per week. Doing something besides running decreases burn out. For distance running, I also recommend one day of speed work per week (I see you do interval runs, which are nice, but I'd also mix in some track work, fartleks, strides, etc.). A typical week for me during the season looks like this: Monday: XTrain or OFF (if I ran a long run on Sunday it's OFF or weights, otherwise xtrain or 20 minutes easy run...) Tuesday: Trackwork (speed workout) + optional XTrain Wednesday: 40-60 mins easy run (maybe some intervals/strides/fartlek) Thursday XTrain or OFF (optional 20 mins easy run) Friday: 40-60 mins easy run Saturday/Sunday: Long run, other day OFF Total distance for my track workout varies, but total distance (including about 5K of warmup/cooldown) is about 10Kish, give or take. Of course, right now I'm a lazy POS who runs about twice a week. It's time for me to get my act together.... ETA: I forgot to mention that I think it's great that you're running and that you're doing a good job.... Keep at it! |
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Track work can be very stressful on your legs. With some of the problems you have had in the past I strongly recommend you stay away from it now. After a year or two of running, when your body has adapted to the pounding you can consider hitting the track. I have dropped trackwork completely out of my training program after sustaining overuse injuries. I may add it back in next year if I shift my focus back to shorter races, but for now I just add in 3-4 mile blocks of tempo into my middle-distance runs and bricks and some marathon race-pace work in my long runs. Cross training rocks. Cycling can build leg strength and help your running without putting impact stress on your legs and you can keep your hear rate elevated for hours cycling to build your cardiovascular system. Swimming is a great way to get some upper body work at zero impact cost - unless you don't wear goggles and crack the wall of the pool once or twic. Consistency is the key, especially for aging athletes - which you are not, but I am. Train well, recover well and keep things enjoyable. |