Chris Training programme

[chrissandes]

At present walking at good pace with elevation for 1h30mins every 2nd day. Can still do a 6km flat run in 40mins. Need to do flattish half marathon in September. Age 60 - was a jogger 15 years ago - 6 x 2Oceans, etc. Thanks Chris

[TheEd]

Hi Chris and welcome to the forums .. good to see you have experience on your side, and if we cautious we can hopefully get you going through the gears without too many complications.

From what I understand, your long-term goal is the Gun Run Half Marathon in October.

so, if you able to put down a recent marker for me, such as a 4k time-trial, we can look get you moving in the right direction.

Providing short-term goals along the way

TheEd

[TheEd]

Hi Chris and welcome to the forums, good to see your running experience as that will assist you in going forward. Hopefully we are able to avoid any problems while working forward to achieve your long-term goal, which I understand is the Gun Run Half Marathon in October.

If you are able to provide me with a marker of a 4k time-trial, we can work forward from there

we shall create a few short-term goals along the way, while also building your long run up with caution

over to you

TheEd

[chrissandes]

Many thanks for reply. I will do 4km time trial in the next couple of days. Tonight is a bit hot so will see if it cools down.
Thanks again
Chris

[chrissandes]

Hi guys

Not a good 4km time trial last night on Promenanade (no heat but a stronish wind) - 26m40s odd. First 3 kms were fine but last km was a walk
Halfway split was 12m25s. Perhaps more intense walking for a while to pick up base fitness - suggested by my son Ryan?

[TheEd]

Hi Chris, this is a good start and it allows for a marker to build from, so allay all fears and hassles not.

The general idea will be to get you ready towards doing a Park Run, which is a distance of 5km

I highly recommend what I suggest now, and then we change things to accommodate what you want to still do regarding your longer walks, always keeping in mind trying to avoid niggles and injuries

the long-term goal is the Gun Run

our short term goals go according to this absolute beginners program

http://www.time-to-run.com/beginners/thebeginning.htm

pick either Absolute Beginners or The Beginners

these schedules are very easy, stick to them and you will progress

as you progress we build up to 8km, then 10km, once you able to run a 10km and in a race, the half marathon becomes easier

so be patient, believe and chat to Pete to reaffirm the belief

cheers

TheEd

[chrissandes]

Many thanks will do.

[TheEd]

you more than welcome to provide feedback, as the guidance we provide also assists with motivation and the feedback also assists others who read your journey

thanks

TheEd