General Discussion Triathlon Talk » HM training plan Rss Feed  
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2013-07-29 8:35 AM

Regular
172
1002525
Ottawa, ON
Subject: HM training plan
I am looking for suggestion on which HM training plan to choose. There are so many out there that I don’t know which one to choose from. I will be running the Ottawa Army Run on Sept. 22. This will be my first HM event.

What I am looking for is an aggressive plan for maximizing speed. I won’t need to start from week 1 as I believe I am in good running shape. I might be too hopeful but I would like to finish it in a time of 1:32-1:35.

My understanding is that the more I run, the better I will get. However as one of my main goal is to not impact family and other responsibilities, all my training are done during lunch time with exception of putting in a long run during the weekend. Another option is to run at night after kids are in bed (8-8:30pm). Therefore training time is a huge factor for me.

Info about me: running on a non-regular basis, had never ran more than 50 min. (I know I have to start doing that as a 1st step), last open 10k of 41:42 in May 2013, age is 33 @ 140lbs, ~4:30 pace (km) can be define as my zone 2, once per week do speed work and tabata session (need inputs as I am just sprinting instead of a well structure plan/intervals)

Can you suggest me a good training plan to base myself on? I will have to modify it a little to fit my schedule but at least I will have a good baseline.

Thank you everyone!

Cheers.

Minh


2013-07-29 9:44 AM
in reply to: mtx

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Champion
6569
500010005002525
Sarasota, FL
Bronze member
Subject: RE: HM training plan

If you can get in several shorter runs during the week on your lunch hour and and some progressively longer runs on the weekend, then you should be OK.  I'd suggest that you mainly focus on frequency and consistency at this point.  Maybe make one of your shorter runs a tempo run.  I'd caution about being too agressive with any speed work at this point, which might be risking injury.   

Good luck,

Mark

2013-07-29 12:21 PM
in reply to: RedCorvette

Regular
172
1002525
Ottawa, ON
Subject: RE: HM training plan
Thanks for the replies. I am considering this plan with some adjustements:

http://rw.runnersworld.com/challenge/plans/half/break-130.pdf

However I am a little afraid that I will get injured following this plan without a good base or running background. Also there is no hill workout on this plan. Should I incorporate some in it? (btw does stairs has the same effect as hills?)

Thanks
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